THE QUICKEST WAY TO BURN 300 CALORIES?

It is good to mix up your gym routines and do different classes / styles of training. From zumba to swimming, from walking to weight circuits and from pilates to body attack. It’s all good and will all be doing different great things to your body. But what is the ‘quickest’ way to burn 300 calories? Continue reading “THE QUICKEST WAY TO BURN 300 CALORIES?”

HIIT; NEVER MISS A MONDAY

So the number one silent rule in the fitness industry is… “Never Miss a Monday”!! So here is a quick (but killer) HIIT workout you can do in the lounge room to tick off your Monday sweat sess. Firstly HIIT huh?? HIIT stands for High Intensity Interval Training. If you have heard the buzz surrounding it, you now that it’s a super fast, very effective way to work out. Basically HIIT involves short intense bursts of exercise with less intense moves or complete rest in between. The reason why so many people are loving HIIT at the moment is because it is crazy efficient as you only need to spend 15-30 minutes in the gym whilst still coming out with the same if not more benefits as the usual 1 hour class. When you turn up the intensity on your workout you are making your heart work harding as your heart rate sky rockets. Continue reading “HIIT; NEVER MISS A MONDAY”

12 WAYS TO CONQUER THE EARLY MORNING WORKOUT

“Motivation is what gets you started – habit is what keeps you going”

 Gone are the days of being a university student – flexible hours, catching up with friends, home all day long and sleeping in! Now living out of home in a city working full-time – trying to fit in a workout is tough… especially as winter approaches!!! Here come the frosty winter mornings … -6 degrees outside and pitch black when the alarm goes off at 5.30. Stubbing toes in search of the bathroom, blinding ourselves with the heat lights and having to carry cups of hot water out to the car to pour on the windscreen. Yes I am talking about a Canberra winter!! Continue reading “12 WAYS TO CONQUER THE EARLY MORNING WORKOUT”

NN DAY 16 – AB WORKOUT

Too many wines or cheese last night? No worries. The number one rule of a healthy lifestyle IS NO GUILT!!! Guilt only causes stress which inevitably causes weight gain so let it go! An indulgent Saturday night was probably exactly what you needed after a busy week!!

Want to get your body moving?? I am calling this THE ‘AB‘ WORKOUT. Not only is it an ‘abdominal’ workout it is also a created by the amazingly talented West Aussie icon ‘Amanda Bisk’ aka AB. This girl has an out of control gorgeous strong body and is stunning on the inside and out. I got this quick little Ab burner from her super popular instagram page >> @amandabisk but for more workouts and great healthy advice head to her blog for a sunday read HERE!! Thanks Amanda!!!

THE AB WORKOUT

3 ROUNDS

20 x sit ups

ab 2

20 x side crunches (each side)

ab 3

20 x knee to elbow plank

ab

20 x alternating toe touches

ab 1

 

There is a video of her completing these exercises if you need more information on her instagram page @amandabisk! just scroll through and have a ponder!

K

NN DAY 12 – HIIT WORKOUT

Firstly HIIT huh?? HIIT stands for High Intensity Interval Training. If you have heard the buzz surrounding it, you now that it’s a super fast, very effective way to work out. Basically HIIT involves short intense bursts of exercise with less intense moves or complete rest in between.

The reason why so many people are loving HIIT at the moment is because it is crazy efficient as you only need to spend 15-30 minutes in the gym whilst still coming out with the same if not more benefits as the usual 1 hour class.

When you turn up the intensity on your workout you are making your heart work harding as your heart rate sky rockets.

HERE IS A SIMPLE 15 MIN HIIT SESSION TO GET YOUR COVERED IN SWEAT AND FEELING AWESOME (well not during it but after I bet you will)

Now I say simple because the exercises are simple ‘to understand’ however this quick feisty workout is anything but easy. There are 5 exercises. Complete each exercise for a total on 20 seconds followed by 10 seconds of rest before moving on to exercise 2, 3, 4 and 5 etc. Rest for 90 seconds at the end of the first set (once all 5 exercises are complete) and then repeat a total of 3 rounds.

1. Squats (add small jump for the advanced)

2. Push ups

3. Kettlebell Swings (it wouldn’t be a kale and the kettlebell circuit without one. Full kettlebell workout on the blog HERE)

4. Step ups (can use a step or bench/chair 30-50cm high)

5. Plank (now that you know the correct form from Friday’s NN DAY 7 post HERE)

REST 90 seconds!!! Complete 3 rounds in total

 

Try your absolute hardest for the 20 seconds and earn your 10 second rest. The harder your push the more intense the intervals are and therefore the higher your heart rate will go burning more fat and calories. GOODLUCK!!

K

Photo source: www.sweatandoranges.com.au