The Workout: Burn Fat Faster Than Eve Herself!

This is THE work out

When I finished my first and only round of P90X in October 2009, unfortunately I didn’t have a plan. I knew enough to know I didn’t want to repeat it the same way I did the first time but didn’t know enough about my alternatives based on my goals and current situation.

Can you relate?

One of the things I was looking for in my next workout was something that would take up less time. You need an average of 70 minutes on any given P90X workout day. And although it was fun to do the time commitment of 6 days is brutal to maintain with my lifestyle.

So, I went on the hunt and came across H.I.I.T. (High Intensity Interval Training). It promised big results with high energy out put and low time input. Me likey ;)!

Think of it as full body weighted, mid motion cardio exercise.

WHY H.I.I.T.

In a few words it’s short, effective and flexible full body workouts. The way I worked out before included steady state slow simmering cardio 5-6 days a week with strength training for upper body, lower body and core 3 days a week.

What I recently learned is that with H.I.I.T I can use body weight and hex dumbbells to get my heart and muscle pumping at the same time, burning more fat faster than ever!

What you’ll need to make this type of workout most effective is a interval timer and weights that are challenging for 15-20 repetitions. The good part is that as you will be able to increase that weight, mix the tempo or change the order of the exercises to continue to see results as you get stronger which will help you get and stay lean.

One of My Routines

The following routine consists of 10 weighted exercises circuits that collectively work your entire body for maximized belly fat and body flab blasting. As a matter of fact the average calorie burn for this workout is surveyed to be a whopping 731! (your results will vary but, the range is 596 to 866, now you see why it rocks… and burns).

Here are the gudielines:

  • Choose a weight that tough for 16-20 repetitions of each exercise. (You’ll want to do a preliminary test run the day before you start to set the weight right.)
  • Each Station is designed to be 60 seconds (Go as slowly as you need to in the beginning to keep proper form with out exceeding the time)
  • Make each move explosive!
  • Rest between Stations is 15 seconds
  • After all 10 exercises are complete, you’ve done one complete “Circuit” repeat 1-2 more times (for a total of 3 circuits) but do not exceed 40 mins.
  • Give yourself a 2 minute break between Circuits
  • Do this 2-3 days per week (ie. Monday, Wednesday, Friday or Monday & Thursday)

Pictures and Descriptions of Each H.I.I.T Station Exercise:

Station 1: Goblet Squat– With both hands, grab on end of your dumbbell and hold it vertically in front of your chest as illustrated and stand with soft knees shoulder width apart. Keeping your back straight and without leaning forward lower your bottom to the floor until your thighs are at least parallel to the floor.

Go lower if you can without your knees extending beyond your toes. Pause, then push up with your thighs to the start position.(Ladies, we’ve been doing this all our lives in public rest rooms!)

If it becomes too hard with the weights, reduce it or skip the weighs all together. Just remember to add it back as you get stronger to increase your results!

Station 2: Mountain Climber– Get into the pushup/plank position on the floor with your arms and legs completely straight. Without arching your back or changing your arm position, slowly bring one knee into your chest. Return to the starting plank position and repeat with the other leg and alternate for the duration (60 seconds) of the station.

Station 3: Single Arm Dumbbell Swing– Standing straight up, hold a dumbbell (or optional kettlebell), arm straight, elbows loose, at your waist. without rounding your back, squat and swing the weight between your legs like figure A. Keeping your arm straight, press up with your thighs thrusting your hips forward and swing the weight shoulder high. Repeat for 30 seconds (half way through the station) then switch arms until station is complete.

Station 4: T-Pushup–  With a pair of Hex dumbbells, assume the plank/push up postion with your arms straight. Lower your chest to the floor. While pushing yourself back up to the start position, rotate your body to one side and raise the dumbbell on that side straight over your shoulder into the sky. Your body should form  a “T”. Lower your arm and rotate back to plank/push up position and repeat on the other side. Alternate sides for the remainder of the circuit.

Station 5: Split Jump– Stand with your staggered 2 t0 3 feet apart. Keep your torso straight and bend your legs into the lung position. Make an explosive jump and scissor kick your legs so you land and alternate your lung stance. Repeat while alternating legs for the duration of the station.

Station 6: Dumbbell Row– With your weights in hand, bend over at the waist without curving or arching the back until your back is almost parallel to the floor. Let the dumbbells hang.

Without changing your posture row the weights up toward your chest by bending your elbows and squeezing your shoulder blades together.

Pause. Lower the weight to the start position and repeat.


Station 7: Dumbbell side lunge and touch– With your dumbbells in each hand stand straight up with weights at your side and feet hip width apart. Take a big lunge step out to one side and squat down bending forward and touch the weights on to the floor. Repeat on the same side for 30 seconds then switch side for the next 30 second.

If this is too hard, disregard the weights and tap the floor with your fingers.

Station 8: Pushup-position row– Assume the push-up position with your arms straight. Keep your torso stiff, bend your elbows and row the dumbbell up towards your chest and pause. Quickly lower the dumbbell and repeat alternating sides for the duration of the station.

Station 9: Dumbbell Lunge and Rotation– Grab a dumbbell with both hands horizontally at the ends right under your chin. Step forward with one leg and lower your body into to a lunge with both legs bent and rotate to that side. Return to the start position and repeat on the other side. Alternate on each side for the full 60 seconds.

Station 10: Dumbbell Push Press– Stand holding a pair of dumbbells just outside your shoulder, with your arms bent and palms facing each other. Stand with your feet shoulder-width apart and knees alight bent. Dip your knees and then explosively push up with your legs as you press the weights straight over your shoulders. Lower the dumbbells back to the starting position and repeat.

**Caveat** If any of these exercises are too hard with the weights you choose, select a lighter weight or skip them all together. Of course if you want to mix things up as you get stronger, increase your weight, your tempo (do more reps in the same time frame) and/or change the order of exercise.

Enjoy,

Malika

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