15 minute HIIT to do at home
Sometimes, or most of the time, life gets busy. It's hard to fit in your sports, workouts, yoga or movement into the day. So when you've only got 15-20 minutes, try this quick 15-20 minute High Intensity Interval Training at home. Lots of compound movements that work all the muscles in the body and leave you SUPER sweaty!
5 exercises - 50 seconds on, 10 seconds off, repeat 3-4 times. Download the Interval Timer app to time yourself.
1. Forward and Reverse Lunge with 6 Mountain Climbers.
2. Spider Push-Ups
3. Burpee with Back Fly
4. Exploding Jacks
5. Soldier plank with Butt-Ups
After your workout, fuel your muscles with a post-workout drink or smoothie. Give this a try:
- Almond milk
- half a banana
- 1/2 to 1 scoop of protein powder (try Vega Sport Performance in Mocha flavour)
Blend and enjoy! Pat yourself on the back for your hard work. You'll be burning calories all day long after this doozy!
3/11/2019 02:32:29 am
I don't have the attention span to exercise indoors and one of the best things about SUP is how fast I can get onto the water. I use the paddle board in tidal streams to get my heart racing. I paddle hard as I need to get upstream in a tidal current using eddies along the shore as needed to assist with going against the current and then after about a minute I pivot 180 degrees and ride the current downstream into an eddy and repeat the process. It's not just good exercise it's exhilarating which is the real point I want to make. It isn't like work when you can paddle through waters most kayakers are afraid to challenge yet you will feel the burn in your legs and core. Your heart rate is a sawtooth between max down to whatever you want to drop it too depending on rest cycle length. It helps to live near a good stream like the bridge narrows near where I live but there are places to challenge you all over so just find challenging water. I'm of the opinion that if part of your heart rate isn't from adrenaline because of at least mild fear of risk you're doing it wrong and it doesn't take discipline to do something exciting because it pulls you back.
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Nikki Johnston Beaudoin is an outdoorsy Mountain Mermaid, and the Founder of Sea to Sky Fitness.