When it comes to working out, what’s your number one motivator? A hot bod? A healthy heart? More energy? The perks of a consistent fitness routine go way beyond toned triceps and a solid booty. But when the days are short and time on the treadmill feels like an eternity, getting to the gym may be harder than that rock-solid core you’re after. If you’re unmotivated to get outdoors, consider an equipment-free HIIT routine that can be done anywhere.
What is HIIT? HIIT is the acronym for High-Intensity Interval Training. During this type of workout, you alternate between intense bursts of activity and periods of less intense activity.
Not only do you burn a significant number of calories during a HIIT workout, but the effect of the exertion causes your metabolism to increase. As a result, you burn more fat and calories in the 24 hours after a HIIT workout than you do after steady-state exercises, such as jogging or biking.
HIIT is also an effective way to increase your VOx max, making your body more efficient by increasing your lung capacity. There are benefits to both methods of training, so make sure to incorporate steady state exercise and HIIT into your program.
•Improve muscle strength, size, and endurance
•Increased VO2 max
Some of our favorite HIIT routines incorporate full body movements of cardio/strength exercises that result in efficiency and increased energy (along with an improved physique!). The work interval is cardio based and should be done at a perceived exertion of 8 or 9 on a 10 scale. The strength interval is an active recovery and should be done at a perceived exertion of 4 or 5. Due to the high intensity and the required recovery time from the exercise routine, it is recommended to do no more than two or three days of HIIT per week. Always warm up with light cardio exercise for 3-5 minutes before beginning.
Give the following routine a try and let us know how it goes! Complete the entire routine. Rest for 30-60 seconds and repeat 1-2 more times.
Cabin Fever Fitness Routine
Jump rope – 30 seconds
Squat and overhead arm press – 30 seconds
High knee – 30 seconds
Alternating reverse lunges – 30 seconds
Mountain climber – 30 seconds
Plie with floor tap and reach up – 30 seconds
Burpee – 30 seconds
Pushups – 30 seconds
Jump squat – 30 seconds
Alternating forward lunges – 30 seconds
Jumping jacks – 30 seconds
Alternating curtsy lunges – 30 seconds
Plank jacks – 30 seconds
Wall sit – 30 seconds
Looking for a bag that can keep up with your workout? The Motivator backpack is equipped with two exterior side pockets for whatever fuels you, plus a key ring and interior pockets so you never have to think twice about what’s where. Crafted from performance water-repellent nylon, this is one backpack that will always keep pushing as hard as you do. Show us how you stay fit while overcoming cabin fever by tagging us at #solandselene.
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If you have questions about our articles or would like to request a blog topic, please contact Megan at firstname.lastname@example.org. We look forward to connecting with you.
Megan has been a certified personal trainer for over ten years. Also a lifelong vegetarian, her fitness journey began in high school, when she was overweight and inactive. After joining her first gym at the age of 16 and making changes to her lifestyle, the extra weight dropped and her commitment to health and wellness continued to grow. In a world that overwhelms us with diet plans, new workout routines, and the latest “stress-busting, abs-lusting” claims, Megan Meisner Fitness will help you silence the distractions and focus on mindfulness, self-awareness, and support to reach your goals.