Tag Archives: Fitness

Total Body No Excuses HIIT Workout 5

So, here’s the deal. HIIT is NO EXCUSES allowed!

For 3 weeks I’ve worked out 6 days a week with HIIT and 2 days of yoga. I don’t even have to tell you life is busy. Everyone knows that. With 30 minutes or less workouts there are NO EXCUSES to not workout. As soon as there was even the slightest bit of hesitation and the cycle of excuses started,

I DON’T HAVE TIME,
I DON’T FEEL LIKE IT,
I NEED TO STUDY…..

my mind immediately went to ONE counter argument…

IT’S ONLY 30 MINUTES!

And, literally, that has been all it takes to crush six days a week of workouts, and to reap the benefits of HIIT, torching calories, sculpting muscle and to feel amazing!

I’m trying something a little different with HIIT 5. Recovery between circuits is active core focused recovery.

Total Body HIIT Workout 5 jillconyers.com #HIIT #workout #move #fitnesshealthhappiness @jillconyers #download
DOWNLOAD TO PRINT FULL SIZETotal Body No Excuses HIIT 5

Equipment needed:
timer
dumbbells
chair or step
mat (optional)

Remember:

  • Don’t skip the warm-up or cool-down.
  • Use proper body alignment and good form.
  • Weights and intensity should be based on your fitness level.
  • Modify as needed to meet your fitness level by increasing/decreasing weights or reps.
  • Gradually increase intensity and/or repetitions based on your progress.

For this to work and to keep things fun, challenging and interesting, I use a combination of 2 total body HIIT workouts and 2 cardio HIIT workouts.

My week might look like this:

MondayTotal Body HIIT Workout
TuesdayTotal Body HIIT Workout 2
Wednesday: Cardio HIIT
ThursdayTotal Body HIIT Workout , Hot Yoga
FridayTotal Body HIIT Workout 2
Saturday: Hot Yoga, Cardio HIIT
Sunday: Rest

On Friday I’ll give you another Total Body HIIT workout to combine with Total Body HIIT 5. Add your cardio and you have 6 days of no excuses workouts.

In the mean time use any of the following workouts to cycle throughout the week:

18 Minute HIIT Workout  jillconyers.com #HIIT #workout #move #fitnesshealthhappiness @jillconyers #download18 Minute HIIT Workout 2  jillconyers.com #HIIT #workout #move #fitnesshealthhappiness @jillconyers #downloadTotal Body HIIT Workout 3  jillconyers.com #HIIT #workout #move #fitnesshealthhappiness @jillconyers #downloadTotal Body HIIT Workout 4  jillconyers.com #HIIT #workout #move #fitnesshealthhappiness @jillconyers #downloadSuper Sets Cardio and Strength jillconyers.com #HIIT #workout #move #fitnesshealthhappiness @jillconyers #download

Turn on your favorite playlist. Turn up the volume. GO!

It’s important to remember, as with any type of exercise, HIIT isn’t for everyone. It’s an incredibly effective method for improving fitness in a short time, but it’s also extremely taxing on the body. HIIT duration, intensity and rest periods should be based on your individual fitness level.

See your physician before beginning any exercise program. This web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of this or any other exercise routine set forth in this program is at the viewer’s discretion and sole risk.

What is your no excuses workout? How do you counter argue the cycle of excuses that run through your mind?

be the best version of YOU

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Fitness Health and Happiness

Fitness Health and Happiness jillconyers.com #fitnesshealthhappiness #quote #inspiration #glutenfreemenu #menuplanning #workoutrecap

FITNESS

Although I’ve had to get used to afternoon workouts (still not a preference) I’m in a groove of family time, workout and study. Balancing priorities.

MondayHIIT 18-Minute Workout 3
TuesdayHIIT 18-Minute Workout 4, Hot Yoga
Wednesday: Elliptical
Thursday: HIIT 18-Minute Workout 3, Hot Yoga
Friday: HIIT 18-Minute Workout 4, Hot Yoga
Saturday: Hot Yoga, Elliptical
Sunday: Rest

HEALTH

A lot of the same on the menu this week but I’m excited to try 2 of the salads from the summer salad roundup. Eating seasonably at it’s best!

Breakfast
Protein Pancakes
Green Smoothies
Egg White Veggie Scramble

Lunch/Dinner
Garlic Salmon with Cauliflower Rice
Tomatillo Shrimp Fajitas
Green Goddess Detox Salad
Asian Rainbow Salad with Spicy Mango Dressing

Snacks
Avocado and Grapefruit Salad
Green Protein Smoothie
Yogurt and Fruit

Prep

  • freeze smoothie packets
  • freeze morning tonic cubes
  • chop recipe veggies
  • make and freeze protein pancakes

HAPPINESS

I’ve practically memorized the words from this post, Stop Negative Self Talk.

Fitness Health and Happiness jillconyers.com #fitnesshealthhappiness #quote #inspiration #inspiration #tonyrobbins @jillconyers

A great week with limitless possibilities of a new week ahead. Can’t ask for much more than that.

What’s on your menu this week? What is the last thing you read that resonated true for you?

be the best version of YOU

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Total Body HIIT Workout 4

Short, Intense and Effective Workouts

I’ve rotated through HIIT 1HIIT 2HIIT 3 and Super Sets Cardio and Strength workouts for the past 2 months. It’s to change things up and add a new workout into the rotation.

This is my last week of work before summer break which means more flexibility with time. High intensity short duration workouts started as a necessity, but, even with more time during summer break, there’s no reason to stop doing them. The benefits of HIIT workouts are many, they’re fast paced and the variety makes them fun.

Your body continues to burn calories at a higher rate long after you’ve finished your workout.

HIIT also has the benefit of increased excess postexercise oxygen consumption (EPOC). Basically, after cardiovascular exercise and/or weight training, the body continues to need oxygen at a higher rate than before exercising. High-intensity interval exercise disturbs the body’s homeostasis to a greater degree than constant state exercise. The result is more energy is needed after the workout to restore the body’s systems to normal. (Source: ACE Fitness and NASM Essentials of Personal Fitness Training)

Use this high-intensity workout to get your heart pumping and to crush more calories in less time.

Burn calories long after the workout. Total Body HIIT Workout 4 jillconyers.com #fitness #healthy #fitnesshealthhappiness #workout #HIIT @jillconyers

 

Remember:

  • Don’t skip the warm-up or cool-down.
  • Use proper body alignment and good form.
  • As you progress and get stronger gradually increase time for each exercise or add another round of the whole circuit.

Turn on your favorite playlist. Turn up the volume.

Go!

Looking for more workouts to get your heart pumping and your metabolism firing?

Check out Pinterest – Fitness:

Follow Jill Conyers’s board Workouts on Pinterest.

See your physician before beginning any exercise program. This web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of this or any other workout provided is at the user’s discretion and sole risk.

What’s on your workout plan for today? Did you already know about EPOC?

be the best version of YOU

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Stay connected to Jill Conyers – Fitness, Health and Happiness and get an email whenever there’s a new post.

Fitness Health and Happiness

Fitness Health and Happiness jillconyers.com #fitness #health #happiness #glutenfreemenu #workoutrecap #quote

Who’s ready for a new week?

Limitless opportunities, adventures and possibilities!

And more yoga.

Alec’s graduation celebration was beyond amazing. He actually enjoyed being the center of attention for several days which, typically, isn’t the case.

Studying is going…well, it’s going. Some days I feel like “BAM! I’ve got this!” and other days I wonder how am I going to remember all of this information.

Workouts are going great, but I wasn’t able to go to yoga as often as I would like.

This is my last week of work before summer break. A much needed break and a little bit of slowing down.

What Fitness Health and Happiness looks like.

FITNESS

Monday: HIIT 18-Minute WorkoutAbs & Obliques
TuesdayHIIT 18-Minute Workout 2Abs & Obliques
Wednesday: Elliptical
Thursday: HIIT 18-Minute WorkoutAbs & Obliques
Friday: HIIT 18-Minute Workout 2Abs & Obliques
Saturday: Hot Yoga, Elliptical
Sunday: Rest

HEALTH

Breakfast
Protein Pancakes
Green Smoothies
Oats and Eggs

Lunch/Dinner
Hummus and Veggie Wrap
Deconstructed Sushi Bowl with Spicy Peanut Dressing
Big Green Salad with Creamy Avocado Dressing
Zesty Shrimp Veracruz

Snacks
Avocado and Grapefruit Salad
Green Protein Smoothie
Fruit Salad with Lime and Cinnamon

Prep

  • freeze smoothie packets
  • freeze morning tonic cubes
  • chop recipe veggies
  • make big green salad
  • make and freeze protein pancakes

HAPPINESS

Newer and richer experience jillconyers.com #quote #believe #inspire #eleanorroosevelt

How about you? Are you ready for a new week? What are you looking forward to most next week?

be the best version of YOU

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Stay connected to Jill Conyers – Fitness, Health and Happiness and get an email whenever there’s a new post.

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Super Sets: Strength and Cardio Workout

Kick off your week with a sweaty SUPER SETS workout.Super Sets: Strength and Cardio Workout jillconyers.com #fitness #workout #move #healthy #activeliving @jillconyers

Another time saving and effective type of workout is super sets.

A superset is when one set of an exercise is performed directly after a set of a different exercise without rest between them. After each super set rest for one and a half to two minutes.

Super Sets: Strength and Cardio Workout jillconyers.com #fitness #workout #move #healthy #activeliving @jillconyers

Strength exercises 30 seconds each.

Cardio execises 20 seconds each.

After each Strength/Cardio set rest for one and a half to two minutes.

Equipment needed: timer, hand weights

Remember:

  • Don’t skip the warm-up or cool-down.
  • Use proper body alignment and good form.
  • Gradually increase intensity and/or repetitions.
  • Weights and intensity should be based on your fitness level.

Beginner: Repeat each set 2 times
Intermediate: Repeat each set 3 times
Advanced: Repeat each set 4 times

Note: Talk to your physician before beginning any exercise program. This web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of this or any other exercise routine set forth in this program is at the viewer’s discretion and sole risk.

Embrace movement everyday. jillconyers.com #fitness #workout #move #healthy #activeliving @jillconyers

Music is a must. Grab your favorite playlist and turn up the volume. Go!

How are you getting sweaty this week? Have you ever tried a Super Sets workout?

be the best version of YOU

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Let’s stay in touch!

Twitter | Instagram | Facebook | Google+ | Pinterest
Stay connected to Jill Conyers – Fitness, Health and Happiness and get an email whenever there’s a new post.