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FitYaf's Fitness Friday Workout - Winter Blues

2/21/2014

0 Comments

 
Depending on where you live, you might be experiencing the "winter blues" with me.  I haven't had many outdoor runs this winter, but I have my group fitness classes to thank for keeping me out of a serious workout funk!  On Monday nights at the Pottruck Health and Fitness Center, I teach a class called Body Blitz.  It's a 1 hour class that alternates between cardio and resistance training.  What types of exercises do we do in this class?  It's more like what exercises aren't we doing?  I love introducing new (and sometimes a bit awkward) exercises to keep things interesting and fresh, while continuing to work the same muscles in new ways.
Here are some other Body Blitz style workouts:
  • No equipment necessary
  • BOSU
  • Dumbbell
  • Body Blitz style
Notes about this workout:
  • Some of the moves in this workout are high-impact.  Please feel free to modify the workout to make them low-impact if necessary.
  • If you're unsure about any of the movements, check out the videos linked to the name of the exercise or google them before you start the workout.  You don't want to lose momentum, stopping after every exercise to look up how to do them.
  • The warmup and cardio sections of this workout are designed to do in a set amount of time.  This means that you'll work at your maximum level (as hard and as fast as you can) during this part of the workout.  Sometimes this might mean that you'll slow down, but as long as you're still feeling challenged, you'll benefit from the workout!
  • The resistance training sections of this workout are designed to complete a set amount of reps.  Be sure not to rush these movements and perform them in a controlled manner.  Choose your weights so that you can complete the workout, but it is still challenging for you!
  • Rest in between sets if needed, but no more than 1 minute!
  • Be sure to stretch at the end of the workout.  Check out some post-workout stretches from Health.com.

Warmup

Do each for for one minute, as fast as you can:
  • Jumping jacks
  • Squat jumps (jump out into a squat, about halfway down, then jump back up to standing)
  • High knees
  • Jump rope side to side (use an imaginary rope, moving both feet together, jumping side to side about 1-2 feet)
  • Out & in (jump both feet out, then back in, knees slightly bent)
FitYaf's Fitness Friday Workout - Winter Blues

Resistance Training, SET 1

  • Sliding squats (20 each side) - use a paper plate on carpeted surfaces or a paper towel on tile/hardwood
  • Dumbbell around the world (20 each direction)
  • Lunge pulse (10 sets of 8 on each side) - step out into a lunge position and pulse up and down 8 times before switching to the other leg (challenge yourself by jumping to the opposite lunge position)
  • Alternating bicep curls/reverse curls (20 of each)

Cardio, SET 1

FitYaf's Fitness Friday Workout - Winter Blues
Do each for for one minute, as fast as you can:
  • Sprint in place
  • Side to side floor hops
  • Squat jacks
  • Plank half circles - from a plank position, walk your feet to one side, creating a half circle, then come back the other side (you'll have to adjust your hand placement, but keep them in the same general location)
  • Speed skaters
FitYaf's Fitness Friday Workout - Winter Blues

Resistance Training, SET 2

  • Narrow squats  (40 total)
  • Tricep side push ups (20 on each side)
  • Moving lunges (4 sets of 8 alternating lunges) - with or without dumbbells
  • Alternating crab reach (20 on each side)
FitYaf's Fitness Friday Workout - Winter Blues

Cardio, SET 2

Do each for for one minute, as fast as you can:
  • Heisman 1-2-3
  • Mountain climbers
  • 180 jump squats
  • Suicide jumps
  • High knees
FitYaf's Fitness Friday Workout - Winter Blues

Challenge

Burpee pushup challenge - 8 push-up burpees, increasing the number of push-ups with every rep

Core

  • Hip lifts (20) - try to lift your hips up vertically, and not back towards your head
  • Moving plank (8 sets of 4 'steps')
  • Snow angels (2 sets of 30 seconds)
  • Alternating leg drop (15 each side)
Picture

Stretch

FitYaf's Fitness Friday Workout - Winter Blues
0 Comments

Highlights from the #Elf4Health Challenge

12/23/2013

2 Comments

 
If you follow me on Instagram, you might have noticed me using the hashtag #Elf4Health these last few weeks.  If you were wondering why, Elle at NutritionElla and Lindsay at The Lean Green Bean organized an amazing challenge group of about 1000 "elves" looking to improve their lives this holidays season.  There were a total of 28 challenges, most of which I participated in, but I put together these highlights of my favorite challenges - ones that you can try out all year round!
Also, I'd like to take the time to give a shout out to my personal elves these last four weeks - they were full of tips and great ideas! Check out their blogs:
  • Erin @ Serendipity and the Sailor
  • Tara @ Sugar Sweat and Sparks
Highlights from the #Elf4Health Challenge

Unsubscribe from emails

Do you find that you spend a lot of time just deleting emails from your inbox?  Sometimes without even reading them?  Use unroll.me to unsubscribe from SO MANY emails!  When I entered my email address, I was able to unsubscribe from 63 newsletters/store emails with the click of a button!

Track your water intake

Aim for half your body weight (in oz).  If you weigh 150 pounds, try to drink 75 oz of water.Make it through two 32 oz water bottles and you're almost there!  OR mark your water bottle like this to set yourself little goals throughout the day.

Physcial challenges make you realize what you're capable of

There were a few physical challenges we participates in, and each one helped me push myself beyond what I thought I was capable of.
1) 100 Burpee challenge. Do 100 burpees throughout the day.  Modify as needed, just check out this video for ways to do this. 

Here are a few ideas for tackling this challenge: 
  • If you're a burpee veteran, try doing them consecutively!
  • Break into sets of 33 and do a set before each meal.
  • Do them 10 at a time throughout the day - maybe every hour!
  • Do 50 when you wake up and 50 before you go to bed.
  • Get up and do burpees during every commercial break.
Highlights from the #Elf4Health Challenge
Highlights from the #Elf4Health Challenge
2) Run a mile as fast as you can.  This one is pretty self-explanatory.  You can walk it if you need to, or maybe split the mile up into walk/jog intervals.  Either way, no matter your fitness level, everyone can push themselves JUST A LITTLE HARDER for just one mile!
Highlights from the #Elf4Health Challenge
3) Hold a wall sit as long as you can.  If you're a wall-sit pro, make it more challenging by holding a weight.
Highlights from the #Elf4Health Challenge

Eat the rainbow

When you eat foods that are a variety of colors, you're guaranteed to get a variety of nutrients, minerals and vitamins in your diet!  Here are some ideas:
  • Make a frittata for breakfast and pack it with veggies.
  • Have a jumbo salad for lunch topped with lots of lean protein and extra veggies.
Color Inspiration
  • Red: strawberries, tomatoes, red peppers
  • Orange: sweet potatoes, carrots, butternut squash
  • Yellow: spaghetti squash, summer squash
  • Green: spinach, green beans, kale
  • Blue: blueberries
  • Violet: eggplant, purple potatoes
 

Highlights from the #Elf4Health Challenge

Clean out your fridge and pantry

Take some time to deep clean your fridge. Pull everything out, clean the shelves and drawers, throw away expired items and then put everything back, with healthy snacks at eye level!

Then move on to your pantry. Throw away expired items, organize the shelves and consider donating some food to a local food pantry as a bonus challenge!


Here are a few articles with more info:
  • How to Clean Out The Pantry
  • 5 Tips for Cleaning Out Your Pantry
  • Clean Out Your Pantry To Live Healthier  
Highlights from the #Elf4Health Challenge

Closet Cleanup

Take some time to go through your closet.  Clean up the clutter by removing what you don't wear - consider donating these! Not sure what to give away?  Put all of the hangers in your closet on the rod backwards.  Once you wear and wash an article of clothing, return it to the closet with the hanger facing the right way.  In a few months, you can easily see what you wear and what you don't!

Meal Planning

It's not secret that meal planning helps you get through the week, while sticking to your nutrition plan.  Take time on the weekends to prep and plan you meals to set yourself up for a great week!

Set a new fitness goal

This one might be my favorite!  If you know me well (or read my blog enough), you know I'm a huge fan of goal-setting when it comes to improving your health and fitness.  I haven't set my 2014 goals just yet, but I'm certainly thinking about it!

Some ideas: 
  • Run a particular race
  • Try a new sport
  • Get faster
  • Add one more day of exercise to your weekly routine
  • Walk 10,000 steps each day
  • Get up every hour and move around
Highlights from the #Elf4Health Challenge
How can you challenge yourself in the upcoming new year?
2 Comments

Death by Burpees and a partnership with FitMAPPED

12/13/2013

0 Comments

 
Last weekend, I only had a little bit of time before I had to get ready for a wedding.  I was debating on weather or not to squeeze in a workout, when my husband suggested we do the CrossFit "Death by Burpees" workout.
Death by burpees?  Sounds awful.  Also, it sounded like exactly what I wanted to do!

Death by burpees

With a continuously running clock:
  • 1st minute - 1 burpee
  • 2nd minute - 2 burpees
  • 3rd minute - 3 burpees
Continue as long as you are able!
Don't be deceived by the first few (easier) minutes - as the minutes go by, you have more burpees to do and less recovery time.  I was able to get through the 11th minute with a few seconds to spare.  I probably could have kept going at least one more minute, but it was time to start getting ready (and I was spent)!  Take the FitYaf challenge - start with pushup burpees and when you can't continue with them, switch to regular burpees!
Death by Burpees

My partnership with FitMapped

I'm also SUPER excited to announce my new partnership with FitMAPPED.  FiTMAPPED is a comprehensive, fully searchable directory of fitness studios and gyms in NYC and Los Angeles, and it's coming to Philly!  I'm so excited to be involved with such a great community - check out my first blog post!
Be sure to follow FitMAPPED if you live in NYC, LA, Boston, Chicago or Philly (and check back as we add new cities):
  • Facebook
  • Twitter
  • Instagram
  • Google +
  • Pinterest
Also, don't forget you can enter to win my Shakeology Shake-Up package once/day!
How many round of burpees could you do?
0 Comments

Fitness Friday Elf4Health Buddy Workout

12/6/2013

1 Comment

 
​If you've been following me on Instagram, you may have noticed a new hashtag I'm using - #elf4health.  This hashtag is part of a four week challenge that is running from the Monday Nov 25- Sunday Dec 22, 2013.  There are daily tasks, daily winners, prizes, weekly newsletters, and a Facebook group for support - pretty awesome, right? The challenge is split up into 2 week sessions, so if you haven't joined yet, it's not too late to join for the second half! Yesterday's challenge was to workout with a buddy, which isn't much of a challenge for me, since I teach group fitness classes.  I'm ALWAYS working out with buddies!  Some of the elves who couldn't find a workout buddy participated in a virtual buddy workout, where they were all doing the same workout at home.  The workout looked awesome, I can't wait to try, and now you can too!  Check it out below!
Fitness Friday Elf4Health Buddy Workout
Fitness Friday Elf4Health Buddy Workout



Check out my awesome workout buddies from last night!
Grab a buddy and start counting!  See how many rounds you can do!

Elf4Health Buddy Workout

10 pushups

30 mountain climbers

20 burpees

40 jump squats

50 second plank

Fitness Friday Elf4Health Buddy Workout
How many rounds did you do?  How long did it take?
1 Comment

FitYaf's Post-Thanksgiving Fitness Friday Workout

11/28/2013

3 Comments

 
I hope everyone had a wonderful time spent with family and friends yesterday.  Maybe you're shopping today, or maybe you're just lounging around, staying warm.  Whatever you're doing today, I hope it's not stressing about the overeating yesterday - it's time to hit reset today!  I can't think of a better way to do that than this post-Thanksgiving Fitness Friday Workout.  Find what you ate yesterday and complete the exercise for each SERVING you had of each dish.  Can't find what you ate?  Just do the whole workout - I'm sure you'll feel better when you're done!
Notes about this workout:
  • Some of the moves in this workout are high-impact.  Please feel free to modify the workout to make them low-impact if necessary.
  • Rest in between sets if needed, but no more than 1 minute!

Turkey - 20 minute run or 30 minute walk PER SERVING

Take these 20-30 minutes and give it your all.  Challenge yourself with intervals if you wish, but I want you to work up a sweat and make this a great run.  If you're walking on a treadmill, ramp up the incline!

Sweet Potato Casserole - 4 minute jump squat tabata

A tabata workout alternates periods of work with period of rest.  When you're doing the 20 seconds of jump squats - give it everything you have, then enjoy your 10 seconds of rest.

Stuffing - 50 squats

FitYa'fs Post-Thanksgiving Fitness Friday Workout

Mashed Potatoes - 50 alternating forward lunges

25 forward lunges on each side

Cranberry Sauce - 25 push ups

On your knees or on your toes, but get 25 good ones in!
FitYa'fs Post-Thanksgiving Fitness Friday Workout

Green Bean Casserole - 1 minute plank

Pie - 25 burpees

25 burpees PER SLICE of pie!  If you sampled them all, you've got a lot of burpees to do!
FitYa'fs Post-Thanksgiving Fitness Friday Workout
FitYa'fs Post-Thanksgiving Fitness Friday Workout
3 Comments

A Fitness Friday Survey

11/1/2013

0 Comments

 
I have good news and bad news for you Fitness Friday lovers.  The bad news is that I don't have new workout for you today. The good news is that I want to give you more of what you want!  My Fitness Friday workouts have ranged from little challenges that you can incorporate into your workouts to shorter high intensity interval training workouts to longer full body workouts.  I want to know what you like best!  Take a second to vote and let me know what you want to see!  And don't forget, you can always access my Fitness Friday workouts by clicking HERE.

Challenges

A Fitness Friday Survey - FitYaf Pushup Challenge

Other challenge workouts:

How far can you run in 30 minutes?

Body Blitz burpee challenge

Short workouts

A Fitness Friday Survey - FitYaf's Fitness Friday Tabata Workuot

Other short workouts:

Low Impact HIIT
"Insane" HIIT
Gym Rat workout


Full Body Workouts

A Fitness Friday Survey - FitYaf's Body Blitz style workout

Other full body workouts:

Body Blitz dumbbell workout
BOSU workout
No equipment necessary
0 Comments

FitYaf's Fitness Friday Workout - Body Blitz Style

10/25/2013

4 Comments

 
We all know that Step Aerobics is my "soulmate" workout, but my Body Blitz class gives me energy in a much different way. For a full hour, we sweat together, we grunt together, we sometimes even laugh together.  Each week I try to come up with new and challenging moves, and each week, my participants destroy the workout.  Today's Fitness Friday workout is another Body Blitz style workout, guaranteed to get your heart rate up and your energy blazing!
FitYaf's Fitness Friday Workout - Body Blitz Style
Here are some other Body Blitz style workouts:
  • No equipment necessary
  • BOSU
  • Dumbbell
Notes about this workout:
  • Some of the moves in this workout are high-impact.  Please feel free to modify the workout to make them low-impact if necessary.
  • If you're unsure about any of the movements, check out the videos linked to the name of the exercise or google them before you start the workout.  You don't want to lose momentum, stopping after every exercise to look up how to do them.
  • The warmup and cardio sections of this workout are designed to do in a set amount of time.  This means that you'll work at your maximum level (as hard and as fast as you can) during this part of the workout.  Sometimes this might mean that you'll slow down, but as long as you're still feeling challenged, you'll benefit from the workout!
  • The resistance training sections of this workout are designed to complete a set amount of reps.  Be sure not to rush these movements and perform them in a controlled manner.  Choose your weights so that you can complete the workout, but it is still challenging for you!
  • Rest in between sets if needed, but no more than 1 minute!
  • Be sure to stretch at the end of the workout.  Check out some post-workout stretches from Health.com.

Warmup

Do each for for one minute, as fast as you can:
  • Jumping jacks
  • Squat jumps (jump out into a squat, about halfway down, then jump back up to standing)
  • High knees
  • Jump rope side to side (use an imaginary rope, moving both feet together, jumping side to side about 1-2 feet)
  • Out & in (jump both feet out, then back in, knees slightly bent)

Resistance Training, SET 1

  • Uneven squats - keep your weight evenly distributed between both heels (25 each side)
  • Side raise with rotation - brace your abs to keep your torso still (20)
  • Abductors with weight behind knee - On your back, put one dumbbell behind each knee.  Position your knees over your hips and keep the insides of your feet touching.  Open your knees, keeping the insides of your feet touching, then close them, (30) 
  • Upright row to overhead press (20) 

Cardio, SET 1

Do each for for one minute, as fast as you can:
  • High knees
  • Box jumps
  • Alternating spider lunges
  • Forward and back frog jumps
  • Side to side floor hops 
 
FitYaf's Fitness Friday Workout - Body Blitz Style

Resistance Training, SET 2

  • Squats with heel lift (30) 
  • Overhead tricep extension - keep your biceps by your ears and elbows pointing forward (25) 
  • Standing abductors with weight behind knee - try holding the dumbbell behind your knee  (25 each side) 
  • Bicep circles - With your dumbbells in your hands, bring them up to a half-bicep curl so that your elbows are at a 90-degree angle.  Keeping one arm stationary, make small circles with the other hand.  Do four circles before moving to the other hand. (15 sets of 4, each side) 

Cardio, SET 2

Do each for for one minute, as fast as you can:

  • Sprint in place 
  • Basketball jumps (180 turn), 30 seconds each direction
  • Mountain climbers 
  • Ice skaters 
  • Tuck jumps 
 
FitYaf's Fitness Friday Workout - Body Blitz Style

Body Blitz Burpee Challenge

Core

  • V-sit extensions (20)
  • Low plank knee tap - Hold low plank so that your shoulders are over your elbows (neck in line with spine).  Gently tap your knees to the floor and return to plank position. (90 seconds) 
  • Cheek to cheek plank - @ 40 seconds in the video (90 seconds) 
FitYaf's Fitness Friday Workout - Body Blitz Style

Stretch

FitYaf's Fitness Friday Workout - Body Blitz Style
4 Comments

FitYaf's Fitness Friday Tabata Workout

10/18/2013

2 Comments

 
What is Tabata you ask?  Just like HIIT, Tabata incorporates periods of work with periods of rest.  During the period of work, you work at 100% intensity (maintaining proper form of course), then you partially recover during a short rest.  The fact that you never "fully" recover is part of what makes this workout so effective.  Typically the "work" period is 20 seconds and the "rest" period is only half of that or 10 seconds.  This type of exercise was discovered by the Japanese researcher Izumi Tabata, who was known for his work with Olympic speedskaters.  Tabata's research showed both aerobic and anaerobic benefits from this type of exercise.   For HIIT workouts, you're typically doing high-impact moves that are more "cardio", but for a tabata workout, you can do strength exercises as well as cardio exercises.  Due to the high intensity nature of the workout, tabata workouts are typically shorter than a traditional workout.  You can use the Tabata protocol with almost any exercise, but lucky for you I put one together for you!  The traditional tabata workout is designed to do the same exercise for the whole workout, but what is the fun in that?  The first section is four cardio exercises, and the second section is four strength exercises, but don't worry - I squeezed some burpees in there too.  Grab your stopwatch (or your favorite interval timer app) and let's go!
Notes about this workout:
  • Some of the moves in this workout are high-impact.  Please feel free to modify the workout to make them low-impact if necessary.
  • This workout is designed in an ON/OFF format.  When you are ON, you want to give the exercise EVERYTHING you've got.  When you're OFF, walk around and keep your feet moving.
  • The whole workout once through is 9 minutes (4 minutes cardio, 1 minute burpees and 4 minutes strength).  Start with a little warm-up (walking/jogging) to get your muscles warm.  Challenge yourself and try and go for a second round!
  • Be sure to stretch at the end of the workout.  Check out some post-workout stretches from Health.com.

Tabata Cardio

20 seconds of work, 10 seconds of rest for each move, twice (total = 4 minutes)
high knees
FitYaf's Fitness Friday Tabata Workout - high knees
gymbodylife.com
mountain climbers
FitYaf's Fitness Friday Tabata Workout - mountain climbers
oprah.com
switch
FitYaf's Fitness Friday Tabata Workout - switch kick
kicks
FitYaf's Fitness Friday Tabata Workout - switch kick
duniafitness.com
jump squats
FitYaf's Fitness Friday Tabata Workout - jump squat
womenshealthmag.com

Burpee

45 seconds of work, 15 seoncds of rest, one time through (total = 1 minute)
FitYaf's Fitness Friday Tabata Workout - burpee
dailymovesandgrooves.wordpress.com

Tabata Strength

20 seconds of work, 10 seconds of rest for each move, twice (total = 4 minutes)
push-ups
FitYaf's Fitness Friday Tabata Workout - pushup
womenshealthmag.com
sit-ups
FitYaf's Fitness Friday Tabata Workout - situp
fitstudio.com
squats
FitYaf's Fitness Friday Tabata Workout - squat
running.competitor.com
plank
 
FitYaf's Fitness Friday Tabata Workout - plank
womenshealthmag.com
FitYaf's Fitness Friday Tabata Workout
Have you ever done a Tabata workout?
2 Comments

FitYaf's Fitness Friday Low Impact HIIT Workout

10/11/2013

7 Comments

 
When teaching a class, especially high-energy classes like my Body Blitz class, I often demonstrate low-impact options for people who may have injuries or are just beginning a workout program.  While most exercises can be modified to be low impact, I recently got a request for a whole low impact workout from my friend Lauren's mom.  So today, I bring you FitYaf's Fitness Friday LOW IMPACT HIIT Workout.
Low impact exercise is a type of exercise where the amount of stress placed upon the joints of your knees, hips and ankles is relatively minimal.  Often times this translates to never having more that one foot off the ground at a time.  However, it can also refer to something like swimming, which is a great example of low impact exercise that is often chosen by athletes who have suffered a stress fracture.  The athlete is still able to participate in cardiovascular exercise, without putting a large amount of weight on the injured body part.
Last week I posted a high-intensity interval training or HIIT workout, and explained the benefits of combining high intensity intervals with short periods of rest for the benefit of excess post-exercise oxygen consumption.  The good news? Low-impact exercises can be part of a great HIIT workout too - and that's what I have for you today!  This workout plan was designed to help you push yourself to your max without doing any jumps.  You don’t need equipment or a lot of space.

Low Impact Exercises

*from Shape.com
Begin by walking or doing the elliptical for 5 minutes.  Then, go through the exercises 1-8, doing each one for 50 seconds, as fast as you can while maintaining proper form, and resting for 10 seconds before continuing on to the next move.  For your rest, grab a drink if you need to or march in place (just don't sit down).  The 5th exercise (lunges) is a 2-for-1, since you'll have to do it once on each side!  Once you're finished the 8th exercise, repeat 1-8 again two more times.  Including a stretch at the end, this whole workout should take about 35 minutes.

1. Squat

FitYaf's Fitness Friday Low Impact HIIT Workout - squat
FitYaf's Fitness Friday Low Impact HIIT Workout - Squat
Start with feet slightly outside your hips, lower into a squat position with arms extended.  Bring your arms down as you push through your heels to stand up.  Reach arms overhead and lift your heels off the floor. Return to start position and repeat as quickly as possible for 50 seconds. 

2. Reach-through

FitYaf's Fitness Friday Low Impact HIIT Workout - Reach through
FitYaf's Fitness Friday Low Impact HIIT Workout - Reach through
Begin in a full plank position with feet hip-width apart, neck in line with your spine and shoulders over your wrists.  Quickly kick right leg to the left, as left hand reaches toward right foot, pivoting on left foot. Return to start (rotate back to full plank) and repeat on the other side. Continue alternating sides.

3. No-jump burpee

FitYaf's Fitness Friday Low Impact HIIT Workout - No jump burpee
FitYaf's Fitness Friday Low Impact HIIT Workout - No jump burpee
Stand tall with feet hip-width apart, arms extended overhead. Push hips back and bend knees to lower into a squat. Place hands on the floor and quickly walk feet back into a full plank position, one at a time. Lower into a pushup if you can. Press up, walk feet back into squat, and stand up, reaching arms overhead. 

4. Plank extension

 
FitYaf's Fitness Friday Low Impact HIIT Workout - Plank extension
 
FitYaf's Fitness Friday Low Impact HIIT Workout - Plank extension
From a low-plank position (feet hip-width apart and shoulders over elbows), extend one arm keeping your torso still and hips square to the floor.  Return arm to plank and alternate.

5. Lunge (once through on each side)

FitYaf's Fitness Friday Low Impact HIIT Workout - Lunge
FitYaf's Fitness Friday Low Impact HIIT Workout - Lunge
Begin in a lunge with left leg forward, arms bent by sides, back knee pointing towards the floor and both knees at a 90 degree angle. Pushing up through your feet, extend legs and rise up onto balls of feet as arms extend overhead, fingertips reaching to ceiling. Return to start and repeat. Repeat on opposite side. 

6. No-jump tuck

FitYaf's Fitness Friday Low Impact HIIT Workout - No jump tuck
FitYaf's Fitness Friday Low Impact HIIT Workout - No jump tuck
Sit on the edge of a sturdy chair or box, leaning back slightly. Pull abs in tight, and bend knees about 90-degrees. Point toes lightly on the floor, and bend elbows and hands in front of shoulders.  Lift knees up and lightly tap thighs with hands, sitting upright as you draw legs in. Return to start and repeat.

7. Skaters

FitYaf's Fitness Friday Low Impact HIIT Workout - Skaters
FitYaf's Fitness Friday Low Impact HIIT Workout - Skaters
Stand with feet wider than your hips. Bend right knee, putting your weight in your right heel & extend your left leg out, driving your left arm forward and right arm back.  Staying low in squat position, shift weight to left leg, lowering into a left side lunge, with your weight in your left heel, right leg extended & right arm forward. Repeat side to side.

8. Plank extension (repeat #4)

Do you prefer low-impact workouts?
FitYaf's Fitness Friday Low Impact HIIT Workout
7 Comments

FitYaf's "Insane" Fitness Friday HIIT workout

10/4/2013

2 Comments

 
Two years ago, I completed Shaun T's 60-day Insanity program.  After completing the program, I noticed an improvement in my endurance and overall fitness. The program mixes circuit training with high-intensity interval training (HIIT).  Not only are the workouts super challenging, but after completing this type of exercise, your body benefits from "excess post-exercise oxygen consumption" (EPOC), or what some people call the "afterburn".  After you complete the exercise, your body is still recovering and adapting and thus consuming more oxygen.  This process allows you to benefit from your workout even when you're done working out!  This means that you've worked out, stretched, showered and moved on with your day, and you're still burning energy HOURS later!  Who doesn't want that?!  This is why you might see some HIIT workouts advertised as being able to achieve the same workout in half the time of a more traditional workout.
FitYaf's
FitYaf's
While I fully recommend the entire Insanity program, I've put together an "Insane" workout for you to try at home - no equipment necessary!  Just turn up your music, set your interval timer & GO!
Notes about this workout:
  • Some of the moves in this workout are high-impact.  Please feel free to modify the workout to make them low-impact if necessary.
  • This workout is designed in a '2 minutes ON/30 seconds OFF' format.  When you are ON, you want to give the exercise EVERYTHING you've got.  When you're OFF, grab a drink, wipe your sweat, but walk around and keep your feet moving.  The OFF section of the workout comes after each 2 minute block of work.
  • Do each set 3 times through with a 30 second break after each set.  When you're done, move onto the next set.
  • Be sure to stretch at the end of the workout.  Check out some post-workout stretches from Health.com.
  • Each set is broken up into 4 exercises - do them for 30 seconds each, as fast as you can (with proper form), with no break in between.
  • If you're unsure about any of the movements, check out the videos linked to the name of the exercise or google them before you start the workout.  You want to be able to do this workout all the way through without stopping to look something up.
Do each exercise for 30 seconds, then without stopping, move on to the next exercise.  This will take 2 minutes to do all 4 exercises in each set.  When you've completed one set, take a 30 second break and repeat the same set so that you do each set a total of three times.  When you've completed a set 3 times, move onto the next set.  This whole workout should take about 30 minutes start to finish, including stretching at the end.

Warmup

Jumping jacks
Squat jumps
High knees
Jump rope side to side

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Set 1

Speed skaters
In & out abs
Switch kicks
Mountain climbers
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Set 2

Alternating lunge jumps
V push-ups
Crab reach
Burpees

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Set 3

Plank jacks
Tuck jumps
Shoulder tap plank
Hi-lo plank

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Stretch

This workout has a lot of plyometrics that is going to work your legs!  Be sure to give them a good stretch when you're done, making sure to target your quads, hamstrings, calves, glutes and IT band.  Don't forget your upper body too!
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What did you think?  Can you feel the afterburn?
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    Jillian [FitYaf]

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    To my readers, please note this website and blog is for educational and informational purposes only. For medical advice, dietary restrictions, and/or medical diagnosis, and before beginning any diet and/or exercise program, please consult a doctor or healthcare professional. 
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