HIIT me!

Happy Hump Day!


Last night, I pushed myself a little too hard and I’m feelin the burn in my muscles today. My gym offers a variety of fitness classes and it’s my goal to to try every one of them at least once. I really enjoy group fitness because of the energy all of the participants bring and the fact that you don’t have to THINK about your workout, you just follow the leader. Jord, on the other hand, can’t stand group classes and would rather do his own thang. He did promise me that he would come to a Zumba class before our wedding. Tick Tock Jordy. 🙂

So far, my favorite group classes have been Group Kick and Group Core. If you have never been to a kickboxing class, you need to try it! It is an intense cardio session that works your total body. Check out this video of a Group Kick class. Are you pumped up yet?


I did an interval training class last night that was also a winner. The class was done HIIT (high intensity interval training) style and focused on short bursts of cardio followed by strength training. It KILLED my legs and was definitely a bad idea before teaching  Zumba. P.s. The lady that taught the interval class is 8 months pregnant…and still kicked my butt. My inspiration!

According to Shape Magazine, HIIT is any workout that alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest. Studies show that HIIT workouts burn more fat and calories, increase metabolism and make you a stronger runner, athlete, dancer, etc.

HIIT workouts can be done anywhere, with no equipment, and in 20 minutes. Sound too good to be true? Here’s the catch: for those 20 minutes, your heart rate will skyrocket, then rest, then skyrocket, then rest with your breathing following the same pattern. This is why HIIT is so effective. It forces your body to work hard with a short time of recovery before going hard again. It sucks at the time, but it’s what creates results.

Here is an example of a simple HIIT workout:

Jog/Walk for 1 minute

Sprint/Run for 45 seconds

Repeat the 1 minute easy and 45 second hard until you reach 20 minutes. Don’t forget to warm up with a 5 minute cardio of your choice and cool down by stretching!

For beginners: Try speed-walking for 1 minute and running for 45 seconds. For runners: Try jogging at a moderate pace for 1 minute and sprinting all out (on toes) for 45 seconds.

Let me know how you did! This workout will do more for your heart than a 5 mile run. Don’t forget to get those arms pumping!

What is your favorite type of workout? 

Do you like fitness classes, or do you prefer to work out on your own? 


2 thoughts on “HIIT me!

  1. I have been working on integrating more HITT work into my running. I battle with my long distance training, feeling like all of my runs need to be a specific distance in miles, and not just focusing on giving my body the optimal workout it may need or be craving!

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