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At Home + Gym 30 Min. HIIT Workout

At Home + Gym 30 Min. HIIT Workout

What is HIIT? HIIT, or high-intensity interval training, is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time. (Source: DailyBurn)

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This workout suitable for ALL fitness levels and ages. To decrease the intensity either go down in weight or take the LOW options. To increase intensity increase the weight. It is very important to stay on time with the rests. The goal of this workout is to give it 100% effort during your moves followed by rest. Make sure you stay on time with your rests. If you rest too long or too short you will not get the proper workout. You are supposed to feel out of breath in this workout. What I do to keep track of time is to set my stopwatch on my phone and sit it next to me or to wear a stopwatch.

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Top // Leggings (Similar Style) // Shoes

*TIP: Look over each move by clicking on the video links before you start the workout. Review the moves during your 1 minute breaks.

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Time: 30 Minutes
Calorie Burn: 300-500 calories
What you will need:

  • small dumbbells( roughly 2 – 4 + lb.)
  • One medium weight (roughly 4 – 10 lb.)
  • One large weight ( 8 – 30 lb. – for squats)
  • Stopwatch (watch on phone works)
  • Mat or towel
  • To decrease the intensity either go down in weight or take the LOW options.

Warm up: Run until you get a sweat (this time may vary from 5-15 minutes – it all depends on your fitness level)


Round ONE: Legs //

Do each MOVE for 30 seconds with a 15 second break in between the moves
Do Round ONE 3x’s with 1 minute break in between each set

  • Jump squat with press // Video 
    • LOW: Squat with press – no jump or take out the weight
  • Jumping squat with weight // Video
    • LOW: Take out the jump
  • Jackknife Crunches // Video
    • LOW: Regular Crunches
  • REPEAT 2 MORE TIMES

Round TWO: Arms //

Do each move for 30 seconds with a 15 second break in between the moves
Do Round TWO 3x’s with 1 minute break in between each set

  • Punches with weights // Video 
    • LOW: Take out weights
  • Bicep Curl with Shoulder Press // Video
  • Burpee pushup with weights // Video
    • LOW: Walk out burpee and knees to ground on pushup
  • REPEAT 2 MORE TIMES

Round THREE: Agility

Do Round THREE 2x’s with 1 minute break in between each set

  • Side Jump // 30 Seconds // Video
  • Front Jump // 30 Seconds // See above video ^
  • Pulsing Lunge with weights // 30 seconds each leg // Video
  • REPEAT ONE MORE TIME

Round FOUR: 2 min Challenge

Do Round FOUR 2x’s with 1 minute break in between each set

  • Jumping Lunges // 30 Seconds // Video
    • LOW: Step Back Lunges (Show in video above)
  • High Knees // 30 Seconds // Video
    • LOW: March

Round FIVE: Abs //

Do each move for 30 seconds with a 15 second break in between the moves
Do Round FIVE 2x’s with 30 second break in between each set

  • Froggers // Video
    • LOW: Walking frogger
  • Marching Planks // Video
    • LOW: Regular Planks
  • Suitcase crunches // Video
  • Leg raises // Video
    • LOW: The lest you bring your legs down the easier

STRETCH you are finished 🙂

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Want More workouts from tallblondebell? Check out my other favorites:

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Home + Gym Cardio Workout
6 Minute Core Workout
6 Minute Core Workout

 

Winter Home + Gym Cardio Workout + Giveaway

Winter Home + Gym Cardio Workout + Giveaway

We all know it’s that time of year where it seems like every weekend (and sometimes weekday) we are eating Christmas cookies,  some sort of casserole, or those darn Starbucks holiday drinks.  On top of that we are trying to figure out a new routine with the cold temperatures and the sun going down at 5:00PM. On top of this, the last thing you want to do is to gain a few pounds.   Anyone else have the struggle of finding the time to fit in a workout in this cold weather and busy schedule?  I know I do.

Continue reading “Winter Home + Gym Cardio Workout + Giveaway”

Printable Version: Winter Workout at Home + Gym

Warm up: 
Run until you get a sweat (this time may vary from 5-15 minutes – it all depends on your fitness level)

10 MINUTES OF STAIRS (TWO OPTIONS)

OPTION 1: On a staircase: 
Run up HARD and down EASY.   Do this for 10 minutes or do 20-25 sets (Up and down is one set).

OPTION 2: On a Stairmaster: 
Do 30-60 second intervals alternating your hard and easy speed.  Do this for 10 minutes. Find the speed settings that work best for you.  Find an “easy” speed and a “fast” speed.

Cool Down: 
Run easy for the same amount of time you warmed up for

Finish with 5-10 Minutes of Abs and Pushups

Click HERE for one of my favorite core workouts

 

The Girls In Grey Ruffle Dress + Giveaway

The Girls In Grey Ruffle Dress + Giveaway

I love partnering with local Indy businesses and I recently discovered The Girls in Grey boutique.  What I love about The Girls in Grey is that the majority of their clothes come in neutral/simple colors with bold details. They are an online only boutique and are fairly new.  They currently run everything through their Instagram: @thegirlsingrey.  Although they do not have a site, you can purchase through their Instagram. 

Here’s how to purchase through their Instagram: 

  • Register HERE to make an account. 
  • If you see something you love in a both, comment SOLD (and the size) to buy.  
  • It’s that simple. 

I recently bought this ruffle dress from their shop and I LOVE the length.  I figured come January and February, I am going to be a little over the holiday colors and wanting to add more blush colors to my wardrobe.  I loved pairing this dress with OTK boots. I am wearing a small.  I would say to order down a size in the dress.  To purchase the dress click HERE and type “SOLD + your size”.  You can get 10% off your entire purchase with code: ASHLEY10!! AND everything ships FREE.

Continue reading “The Girls In Grey Ruffle Dress + Giveaway”