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Sunday, November 24, 2013

Holiday HIIT

Happy Thanksgiving week! I know a lot of you will be traveling to visit family and friends this week so time will be limited. I wanted to share my work out plan for the week from my favorite fitness magazine!

This Holiday HIIT (high-intensity interval training) will burn calories in half the time!! Enjoy!

Resistance Circuit 1

Smith machine squats
10 reps
Barbell curls
10 reps
10 reps
Rest for 60 seconds

Resistance Circuit 2

Kettlebell swings
10 reps
Box Jump
8 reps
8 reps
Triceps dips
10 reps
Rest for 60 seconds

Resistance Circuit 3

Modified headstand push up
10 reps
Tuck jumps
8 reps
Swiss ball pikes
10 reps
Stiff-leg dead lifts
10 reps
Rest for 60 seconds

HIIT Cardio

Treadmill: 20 minutes
Repeat 4 times
Walk 15% incline @ 3.5 mph: 2 minutes
Jog 5% incline @ 6.0 mph: 2 minutes
Walk 5% incline @ 3.0 mph: 1 minute

Upright bike: 20 minutes
Repeat 10 times
High resistance, sprint (>90 RPM): 1 minute
Low resistance, recovery (<80 RPM): 1 minute

Weekly schedule:

Monday: Circuit 1

Tuesday: HIIT Cardio- your choice of the two

Wednesday: Circuit 2

Thursday: HIIT Cardio

Friday: Circuit 3

Saturday: HIIT Cardio

Sunday: Rest

Tip: you can look up exercises at

Continue reading as I continue my mission: Healthy Huggins!

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