Category Archives: home workouts!

HIIT

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HIIT stands for High intensity interval training and research has found that it is one of the best training forms. It is a set of intervals which you do to increase your heart rate and a 20 minute HIIT session is eqivalent to c.a 40-60 minutes running at a normal pace.

HIIT also has an afterburn affect meaning that even after your workout your metabolism is sped up and burns extra calories πŸ™‚ As the workouts are so intense usually 20-30 minutes is all you have energy for. Generally my HIIT sessions are no more than 15 minutes with a 5 minute warm up.

You can do HIIT in many different forms and intervals. Usually i do on the treadmill or when i do boxing, but you can also do it on the stationary bike, while out walking, on the stair master or cross trainer πŸ™‚ You can even do it with body weight exercises.

The type of intervals and lengths all depends on what you are up for. My personal favourite is tabata style which is 20 seconds sprinting, 10 seconds rest.

But then somedays like yesterday when i had energy but not energy to run at 17km/hr then i did 2 minutes running at 11/12km/hr incline and 1 minute walking at an incline. This got my hear tbeat racing!!

So try different intervals and times and see what works for you… some like 30/30, some like running, jogging and walking, some do 1 minute on, 1 minute off etc

But remember that when you are doing your ‘fast’ interval… give it your all. The reason you only need 15 minutes or so is because you work so hard in the short period that you do and then you get a certain period of rest. If you just jog and walk, its not having the same affect as if you were to sprint and walk πŸ™‚

Im now trying to do HIIT 2-3 times a week and ive already noticed that i have more energy, im faster and looking leaner πŸ™‚

Leg exercises with gifs

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Thighs/Glutes

 

Bench Step-ups with Weights

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Feet Up Glute Bridge

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Glute Bridge

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Glute Bridge with Weights

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Inner Thigh Leg Lifts

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Leg Lifts

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Lunges

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SIngle Leg Row with Leg Lift

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Squat Holds

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Step Out Lunge

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Straight Behind Leg Lifts

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Sumo Squat with Later Raise (fill bottles with water is an option if no weights)

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Toe Raises

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Toe Sprints

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To the Back Leg Lifts

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To the Side Leg Lifts

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Chest exercises

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Chest workout is one of those things which most guys do… it feels like bench press is the only exercise guys do, they all want that masculine, muscly chest…. whilst many girls avoid chest workout as they dont want to lose their boobs, they dont want to do bench press or just dont know any chest exercises.

I was in the same position… i mean ive properly strength trained and focused on that for the past year or so, yet chest workouts wasnt my priority. However as ive done more chest workouts my boobs have gotten bigger(??!) or they look bigger anyway πŸ˜‰ ghahah. When you do alot of cardio and burn fat, then your breasts can become smaller. But they dont become smaller by training chest… the chest muscles are under your boobs.

I am just going to write the exercises and show pictures, but to find more information about how to perform the exercises correctly and more information go to this site: CLICK HEREΒ (thats what i did when i first wanted to know more about the exercises)

Bench press and dumbbell press have to be the most known of all chest exercises. The exercise might look easy, but there is alot of technique behind it, do dont research that first!

Dumbbell flies

Cable cross overs

Push ups

Pull overs

Fly machine (or so called ‘hugging’ machine)

Chest Fly

 

 

Example of HIIT workouts

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HIIT – High intensity interval training is one of the best forms of exercise and cardio and you can see progress and results in fitness, endurance and strength within just a week or two of doing HIIT training regularly. I usually do HIIT tabata style (i.e sprint 20 sec, rest 10 sec and repeat the desired amount of time) on the treadmill. But you can do HIIT in a circuit training format or on the bike, outside, on the cross trainer etc

It is something which if you feel you have the fitness for you should incorporate into your workouts. Especially if you are tired of long cardio sessions or dont feel like running for 60 minutes. HIIT 2-3 times a week is a great thing to. And it is a good way to shock your body, get you working hard and is both time effective and has an after burn effect!!!

Stretching benefits

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One of my goals this August is to begin doing more stretching, foam rolling and yoga. Strecthing is so important and helpful for the body. It has many benefits but something that many skip… i do it becayse of lack of time. But i need to begin prioritizing it.
Β  Β So far this month, after every workout i have sat down and stretched for 5-15 minutes and i am planning that once a week – most probably on my rest day that i will do foam rolling, stretching and yoga!!! πŸ™‚

 

Sources: X

http://www.humankinetics.com/excerpts/excerpts/the-importance-and-purpose-of-flexibility

  1. http://www.sparkpeople.com/resource/stretching_benefits.asp
  2. http://www.sparkpeople.com/resource/fitness_articles.asp?id=103

Image sources that aren’t mine (the three routines):

  1. http://www.letstalkandwalk.com/ten-great-reasons-to-stretch/
  2. http://tonedbellyplease.tumblr.com/post/56373085566/whats-this-another-bunny-yoga-sequence-from
  3. http://www.sportsscience.co/flexibility/whole-body-stretching-routine/

30-30-30 workout

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I found this workout online and thought it is something you can do as an at home workout or outside workout!! Both strength and cardio – so a sort of circuit training!! Looks super good πŸ™‚ And from what i understand you do the exercises maybe 30 reps 3 times… for a total of 30 minutes workout?! hahaha… though 30 reps seems a little intense, but try it! It looks like a killer workout!

Beat boredom during cardio

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First things first….Β Cardio is boring at the gym, whether you admit it or not πŸ™‚ At times its fun and exciting and you have so much energy its like somone has to drag you off the machine to you get you to stop. But most times… well, you stand on the machine and the timer ticks by slowly… you turn your gaze away and it feels like you’ve been running/stamping on the pedals for 10 minutes but its only been 1,5 minutes… You know that feeling? Yeah, you’re not alone.

I used to do ALOT of cardio at the gym…. anywhere from 40-90 mionutes 5-6 times a week. I did running/cross trainer or step machine. And it was boring, but i felt i had to. But now that is all over and if i do cardio i mostly do it outside through powerwalking, hill walking or running. Though i still do intervals at the gym as that is super fun and i feel that i cant run as fast outside as i can on the treadmill.

But here are some tips on how to make cardio fun – for all of you who feel you need to or want to do cardio at the gym (though i reccommend outside as its so much more fun!!!)

  1. Listen to podcasts. On the days where i choose to do more than 15 minutes cardio at the gym i turn on a podcast…. it makes the time go buy so much faster. You find yourself maybe smiling or laughing with what the people say. And you dont feel as alone… its like you tune out. So find some good podcasts online which you can download!
  2. If you are on the cross trainer, step machine or bike then you can watch a film or series on your phone or ipad. (If you have downloaded of have internet connection). This is a good way to pass the time… however, it can also make you slow down. So try not to become too unaware of where you are stop peddling/stamping all together – as i have seen this happen numerous times where people just stand/sit on the machines so absorbed in their show πŸ™‚
  3. Have a good workout playlist!!! Sing along with songs, do some dance moves πŸ™‚Β Dont care about the people around you!!! Just make cardio fun!
  4. Do intervals… you can do intervals on any cardio machine. And this will make it more fun and intense. But also, its more beneficial and you dont need to do as long to get the same amount of burn and effects as steady rate cardio.
  5. Compete with the person beside you πŸ™‚ Yup… they will hate you, but it will get you working faster!!! hahaha (Though do also try to focus on yourself as focusing too much on the person beside you wont be fun for them!)
  6. Look at people around you, make up stories about them…. who are they? What are they doing there? etc
  7. Make lists in your head!!! This can entertain me for a while just thinking of what i need to do, what are my goals etc
  8. If there are TVs infront of you and you cant hear what the peopl are saying… make it up πŸ™‚Β This has gotten me smiling and laughingΒ before while doing cardio as i begin making up what the people on the TV are saying πŸ™‚Β Try it, this is super fun!

 

Also, try a different form of cardio!!!! Try spinning, bodypump, circuit training, tabata. It doesnt just have to be running on the treadmill for 40 minutes or on the cross trainer for 55 minutes. Cardio is anything that gets your heart beat up for a certain period of time. Try incline walking instead of jogging. Put together a cardio and strength cricuit or do tabata or intervals!!! All great forms of cardio. Even swimming or dancing.

And also, try cardio outdoors!!!Β Switch things up if you are feeling bored of the same thing all the time!!! πŸ™‚IMG_20130818_120717 IMG_20140301_090607 IMG_20140612_094217Β IMG_20140615_085146

^^My favourite forms of cardio. Boxing/outside training, intervals, running and powerwalking!

 

 

10km running & tips on how to keep running

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Today my plan was to run 10km this morning to see how it felt as i have a race next Saturday (10km) and not sure if i can participate or not. So i wanted to test running 10km first… but then i overslept and realised that i wouldnt have time to run it as i had a doctors appointment.

So instead i powerwalked to the gym thinking i will do a biceps and triceps workout and run tomorrow. But as i stood on the tredmill – planning to do some warm up, my legs just carried my forward. I kept running and after 10 minutes i didnt feel any tiredness at all and i thought,Β i might as well run as far as i can and see how much i can do.Β And it resulted in 60 minutes running (10km in 57 minutes). I am very proud of myself… first off, i havent run 10km on the treadmill since last summer. 2) i havent ran 10km in several months and 3) this was my first long distance since i sprained my ankle a few weeks ago. And it felt fine…no pain in my ankle. Though its a different story when its on outside ground and not a treadmill.

But i am just so happy that i can still run, and also little tiredness. Though by the 30 minutes mark the time went slower and slower and i got bored and wasnt feeling as excited to run on a treadmill… but i still had energy, so i kept going!!!

So now i have 9 days on me to run a 10km outside and see how it feels before i decide whether i will participate in the race/run or not πŸ™‚

Below are some of my best tips on how to keep running when either you are bored on the treadmill or feel like giving up while on a run.

 

  1. The best thing that works for me when i feel like giving up is imagining my friends and family standing there infront (at the sides) and cheering me on. Its like i can hear them cheering me on and it keeps me motivated…. for 5 minutes or so, then i need to do something else before i return back to this technique.
  2. Sing with the music you are listening to!!! I love doing this, it always pushes me forward. However, sometimes i begin sprinting because i just feel so enpowered by the music and then i lose my tempo which isnt always good πŸ˜‰
  3. Make a checklist of things…. things you want to do afterwards, things you have to do… or even what you want to eat after your run? πŸ™‚ Though that can at times just make you extra hungry.
  4. Look at your surroundings… people around you/infront of you? Really analyze and look at them… sometimes i make up stories about the people while running – then i forget im running!
  5. Set up small mini goals along the way such asΒ ill run to this rock,and when you reach the rock put up a new goal so this keeps you running forward all the time. However…This technique doesnt work for me. Because i just say, ill run to the rock and once i reach the rock i stop πŸ˜‰ hahaha but it might work for some!
  6. Do intervals πŸ™‚ If you feel that you are really lacking energy, run/spring as far as you can and then walk 1-2 minutes and repeat!!
  7. Fix your breathing and running technique if you feel it is needed. Sometimes you can begin having a really weird breathing technique when you get tired or you begin losing the correct running form (do you want me to make a post about running form?). So try think of those things, but also relax. Its easy to begin hunching with your shoulders or feeling stiff in your back… think of flowing water. Let your feet and legs push you forward and also your arms should help with swaying!
  8. Think of your goal.Β Is giving up now, stopping now really worth it…. 1k more… what harm will that do, then after that, you can still run 1km more. Keep pushing and motivating yourself.
  9. And once you’ve done these steps, return to step one again πŸ™‚

Keep pushing yourself forward! Though of course, if you feel like collapsing. STOP. Dont injure yourself πŸ™‚

If you have any tips for running and to keep yourself motivated, please share!!! πŸ™‚ And im going to make a post on how to keep boredom away while doing cardio! πŸ™‚

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Shoulders and core workout

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A goal of mine this month is to start doing more core work…. if im motivated, then ill do one core workout a week, but usually i just do a core workout every second week. However, i feel i need to strengthen my core more. The core muscles are used in many exercises such as push ups, pull ups, squats, deadlifts and even when doing standing push presses or bicep curls you need to engage your core. But sit ups and that… nope, not done so often.

So today i decided to do one of my favourite muscle groups and my least favourite – core!

(I’m not so great at counting reps or sets… i just do an exercise until it really burns and i cant do anymore. That works for me :))

Cable rows
Cable cross overs (for the back of shoulders… i think the exercise is called this.) It was my first time doing these so i need to do some fixing of my technique)
Front raises with cable machine
Side raises superset with lighter weight side raises
Push ups on toes super set push ups on knees (all the way with chest to ground and doing it slowly so it really burns)
Incline push ups

Decline sit ups Super set bench jack knife (4 set)
Sidebend with weight Super set mountain climbers (4 set)
Hanging leg raises (3 set)

 

Have you worked out today?