Great Interval Workout

I have come to realize I am strange. Every Thursday I wake up at 4 AM with no problem. I wake up as soon as my alarm goes off and get ready and head to work. I usually go to bed anywhere from 11:30-12:30. I am not really tired at work and rarely nap when I get home. This is such a blessing.

So today, my High Intensity Interval Training class was really fun. Yes I realize my definition of fun may be different from most. Whether or not your agree, it WAS a great workout and I have to share it!

For those of you new to HIIT it is an enhanced form of interval training where you alternate periods of short intense anaerobic exercise with less intense recovery periods. The short intense format allows for optimal fat burning. Long story short, you'll burn more calories doing 10 minutes of HIIT then running 10 miles on the treadmill. hashtag afterburn

Today we performed 4 sets of 2 exercises. Each set was performed back to back with 15 seconds of recovery between rounds. Each exercise was performed at 100% effort for 20 seconds.

Set 1 20 seconds each BACK-to BACK 4X
Squat Jacks
Spider Pushup
15 seconds recovery then repeat
After 4th round 1 Minute water break

Set 2
Star Jump
Mountain Climber
15 seconds recovery then repeat
After 4th round 1 Minute water break

Set 3
Thigh Slap Jumps (knees up to hands)
Push Up Jacks (modification Plank Jacks)
20 seconds recovery then repeat
After 4th round 1 Minute water break

Set 4 PUSH AS HARD AS YOU CAN THIS ROUND!
High Knees
Dynamic Squats
20 seconds recovery then repeat
After 4th round 1 Minute water break

Tabata: 4 Minutes, 2 exercises, 20 seconds work/10 seconds recovery 4 rounds
Frogger
Heel Kicks

If you have any questions on how to perform any of the exercises you can always Youtube it or send me a message and I'll be happy to help!

Now I'm off to my softball game. Hopefully we can pull a W !!!