Tired of feeling like you have to run for hours a week on the treadmill or spend 20+ minutes on the elliptical to get your heart rate up? The best and most efficient way to get your cardio in and lose the most FAT is to try High Intensity Interval Training (HIIT). HIIT training has been proven to be effective, fast, and help you lose the most weight. The best thing about this type of training is it takes less than half the time!
1. The Jumping Jack Attack-
Get your timer ready....Do as many jumping jacks as you can in a 10 second period followed by a 10 second rest. Then do as many jumping jacks as you can for 20 seconds followed by a 20 second rest. Lastly do as many jumping jacks as you can in 30 seconds and then rest for 30 seconds. After these three sets completed and after your last 30 seconds rest immediately begin with 30 seconds of as many jumping jacks followed by a 30 second rest; and make your way back through the jumping jack attack...20 seconds on/off....10seconds on/off until you are done.
Why we like this "attack'--
-Your heart rate is gradually but quickly increased
-You are putting a impactful but safe load on the joints and bones
-Jumping Jacks improve your upper and lower extremity coordination
2. 55 reps-o-fun
This workout test both your upper body and lower body strength so before performing make sure you can perform a minimum of 20 body weight squats and 20 push-ups (you can perform your push-up with your knees on the ground if it is the only way possible to perform a push-up). Begin by doing 1 body weight squat and 10 push-ups. This is followed by a 25 second rest. After resting do 2 body weight squats and 9 push-ups. Rest again for 25 seconds. Complete this routine until you have worked your way to 10 body weight squats and 1 push-up. By the time you are done/spent, you will have done 55 full reps-o-fun!
Why we like these 55 reps-
-Works on both upper body and lower body strength
-A great test of your aerobic and strength capacity
3. Speed to 25
Short on time? Find any place in your gym or outside that is approximately a 25 yard sprint and mark it off. I use a landmark or my gym bag. Do a dynamic warm-up of jogging 10 yards a few times, jumping jacks, burpees, etc. Begin at your "starting" line and sprint the first 25 yards, making sure to slowly decelerate past the "finish" line and turn and walk back to your end-line. From there jog back to the finish and make a quick turn and sprint again. Repeat this for your pre-determined amount of sprints for the day. I suggest starting with 10 sprints to asses your cardiovascular level and shoot for weekly goals.
Why sprinting is great for you
-More cardiovascular gain in less time
-You won't feel like a mouse on a wheel like everyone else at the gym on a treadmill
-HIIT sprints like these burn through fat and accelerate weight loss
Remember the human body wasn't made to run on a conveyor belt or sit down to lift a metal weight. You were built to run, move, and be strong. #movebetterfeelbetter
-Dr. Griffith, DC.
Movement Chiropractic and Wellness
Mountain View, CA
*Before starting any of these exercises programs check with your chiropractor, trainer, or physician to ensure you are physically capable.