Weekend Warrior Workout!

After a wonderful 4 day workout Mon-Thur this week, and I finally getting a day off! Whew! But back to the grind tomorrow! If you're like me, you probably go to the gym and think, "sooo...what am i going to do today?" and after 5 minutes of thinking about it, you begin to feel stupid standing around so you just hop on one of the cardio machines.....

That was 1 1/2 ago. Now i plan my workouts like I plan my meals & my week! You've got to! It doesn't matter if you are a beginner, an intermediate, or you've already got the banging body (lucky you), its all about consistency!! According to Livstrong.com , you should work out each muscle group twice per work. "DAMN!" you must be thinking...i agreed...once! But if you can pin down your workouts for the week, its actually quite simple. Don't know what to do? Get a trainer, join your local gym's workout classes, look it up online. My all time favorite workout website to get ideas and workouts from is Bodyrock TV . This chick is a badass. Don't be intimidated by her! If you peruse through her website, you will find links from beginners to advanced! Whats even better, is all of her workouts are done at home or outside and NOT at a gym. "Give it a go!"

This will be my workout for tomorrow. I've broken it down into a beginner and an intermediate/advanced workout. Key is to keep moving, no matter what. HIIT intervals (standing for High Intensity Interval Training) burns, by far, the most calories...comparable more so than even running outdoors (for the same amoutn of time). Why?
1. Burn more fat--> HIIT intervals rev your metabolism up so high, that you fat burn for up to twenty four hours after your workout!!! YEA!
2. Lose fat not muscle --> while steady cardio has proven to sometimes encourage muslce loss, short, quick bursts of high cardio promote fat loss instead
3. Less Time --> this definately x-nays the "i dont have time" excuse! You can do these workouts ANYWHERE without ANY equipment!

So give this a shot!!

Using a timer, set it for 50 seconds on and 10 seconds off. Beginners, do 40 seconds on, 20 seconds off! DO THIS WORKOUT THREE TIMES

BEGINNER WEEKEND WARRIOR:
1. Squat Jumps - 40 seconds on, 20 seconds rest
2. Burpee One leg @ a time Knee Abs - (with a flat back in a push up position, bring one knee to your opposite elbow, repeat with other leg, keep it fast!) 40 seconds on, 20 seconds rest
3. Push up with burpee- (if you need to push up on your knees, do so -- one push up, then spring up and burpee, repeat for 40 seconds)
4. Alternating Lunges- 40 seconds on, 20 seconds rest (keep it LOW)
5. Step out Abs- (in a push up position, one leg at a time, step left leg outward, then right leg outward, then left leg back in, then right leg back in- you should feel this in your abs NOT back). 40 seconds on, 10 seconds off
6. Ab-Ups- (laying down with legs straight, do a crunch without bending legs, or slight bend if needed) 40 seconds on, 10 seconds off

(2 min rest before starting again)

INTERMEDIATE WEEKEND WARRIOR:
1. Frog squat with Jump- (standing in a squat position with legs hip width apart, keeping back straight, squat down until hands touch your shoes, then spring straight up into a jump)- 50 seconds on, 10 seconds rest
2. Burpee knee tuck abs- (burpee with left knee tuck then right knee tuck, repeat) 50 seconds on, 10 seconds rest
3. One leg push up jump over- (find a line in the ground-- do a normal push up with one leg in the air, bolt up and jump, with two feet, over the line, repeat) 50 seconds one, 10 seconds rest
4. Switch Lunges- (In a lunge position, jump to switch legs landing in a lungh for the other leg, repeat quickly) 50 seconds on, 10 seconds rest
5. Incline Jump out abs- (in a push up position with hands on a bench, stable ball (bosu works), or other small incline, jump both legs outward then back to center, keeping back straight- you should feel this in your abs, NOT your back)
6. Ab-ups with Weight- (using a sandbag, handweight, or plate, lay on your back with legs straight and crunch up- when you reach the top push weight upward, straightening your back, repeat) 50 seconds on, 10 seconds rest

(2 min rest before starting again)


REPEAT TWO MORE TIMES THROUGH!

Tell me that doesn't feel great after its done! 24 minutes, blast that fat!