LIFESTYLE: HOLIDAY HIIT

December 21, 2013

'Tis the season for sweating. For myself and other athletes who's seasons are in the fall, the winter and spring are the only true seasons where you have freedom to do any exercise you wish. I love doing Pilates and Zumba, however lately I've been getting into interval training. This is not excluding the non-athletes out there, though! Intervals are one of the most efficient way to burn fat and build muscle because of how dynamic the work out is. Do this workout before christmas so you can thoroughly enjoy your Christmas meal, or after to burn it off. Or both!

My professional and fitness hero and goddess Cassey Ho of blogilates always constructs "Pop HIIT" workouts containing eight exercises that are meant to be done in an interval. HIIT stands for "high intensity interval training" and that's what it is. My favorite thing about intervals or "Pop HIITs" is that they mix between cardio exercises and muscle exercises. It's the fastest and most fun way to burn fat and build muscle at the same time!



I made this circuit festive by making it holiday themed! Do this 3 times through. 30 sec rest in between each exercise and 1 min between each set. You can do it!

1. Reindeer flying split lunges - 1 min
We're starting by working your quads, glutes, calves and hamstrings. Working these muscle groups will get your heart rate up right off the bat! This is a mix of jumping split lunges and wide-legged squats. do three jumps of the split lunges and then do a middle squat. Repeat for one minute.

Split lunges:
coreexercisestudio.com


2. Tree Topper Toe Touches - 1min 
Top the tree by laying on your back and reaching for your toes. This way you get some decorating done and work your abs at the same time!


3. Ice Skaters - 1 min
This one's for your glutes, calves, and heart. For this move you'll be doing the well-known cardio moves the skater, where you carefully hop from one leg to the next. Hold dumbbells in both hands for added resistance.

coreexercisestudio.com

4. Santa delivers around the world lunge - 10 each leg
For this move you'll just be doing an around the world lunge. It may look confusing, but you just keep one leg stationary while the other one goes back, side, then front. It's great for your glutes, calves, and quads.


5. Busy elf bicycle crunches - 45 seconds
Here's an ab blast - 45 seconds of bicycle crunches. Don't do them too fast or you won't see any results!
manualsport.net


6. Candy Cane kettle bell swings - 12
I loove me some kettle bell swings. They really target your leg and arm muscles. Do twelve of these.
kettlebellfitnessdk.wordpress.com


7.  Fighting shopper double cross jab - 1 min
Fight off those pesky holiday shoppers who want the same item as you! For this, you hook your jab diagonally across your body for two beats, so it's a double cross.


8. Milk and cookies oblique reach - 45 seconds
Burn off those milk and cookies with this oblique reach. Lay down on your back with your legs bent a little. Reach from the inside and touch your shoelaces or the top of your foot. Do this for 45 seconds



There it is! I hope you guys worked your tushies off. Tell me if you did, and send me a picture of how great and sweaty picture by tweeting it to @n_vergak with the hashtag #sweatyissexy. Only if you want, but this is something i'd so do. Even if you don't complete the whole circuit maybe you can pick up a few moves from here. I wish you all a Merry Christmas and Happy Holidays. Happy sweating!

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