Bodyweight HIIT Cardio & Abs – 6/4

Cardio:
-3 min walking in place (warm up)
-HIIT
     Round 1: toe taps (30sec on, 30sec off)
     Round 2: mountain climbers (30sec on, 30sec off)
     Round 3: fast feet (30sec on, 30sec off)
     Round 4: rope climbers (30sec on, 30sec off)
     Round 5: jump rope motions (30sec on, 30sec off)
-2 min walking in place (cool down)

Abs:
-Standing alternating, cross body hand to toe touches
-Plank side to taps
-Extended crunches
….rest & repeat _x

Dollar a Day Training: Downloadable
version includes time specifications for the cardio
workout and sets/reps and step by step instructions for the ab workout; I included my personal
training tips and exercise descriptions for the abs movements.
buy

For this week’s combo pack (meal plan & 5 workouts):

Getting ready to get sweaty 🙂

Gym Style Details:

Top: Adidas by Stella McCartney
Crops: Nike Pro Combat

Tip of the Day: Fasted cardio: yes or no?! Fasted cardio refers to cardiovascular exercise that is done on an empty, typically first thing in the morning. Individuals integrate fasted cardio as part of a fat loss regimen, while others argue the fat loss benefits are just the same later in the day after food and such. Let’s delve in! The idea behind fasted cardio is that when you work out first thing in the morning – after prolonged periods without food – your body will utilize stored fat (over carbohydrates, for instance) as a fuel source. Seems plausible, right? On the other end, individuals argue that after moderate to high intensity cardio in a fasted state, an excess of fatty acids builds up in the bloodstream because the rate of fat break down exceeds the body’s ability to utilize fat for fuel, so the fatty acids are packaged back into triglycerides and shuttled back into fat cells. Further, in a semi-fed state, the body’s ability to burn a greater total amount of calories and therefore fat calories is more likely. So what is best? I think it’s up to you to be the judge! I’ve done both and personally, as someone who struggles to put on muscle, fasted workouts aren’t the best option for me. On the other hand, my boyfriend works out at 5am before work, which leaves him little option to be able to get in a meal beforehand, so he does fasted workouts and loves them.

Other programs you may be interested in:

Fit For Life: home workout ebook

Total Body Transformation: gym workout ebook