A Quick and Efficient Interval Workout

While I love distance running and have done a few marathons, I strongly believe that short, high intensity workouts can majorly boost fitness while saving you tons of time for others things on your to-do list. In an ideal world, I’d say try doing a combination of both— slow, steady workouts and short, high intensity ones. If you only have time for one, then the latter is what you’ll want to focus on for faster results.

Recent research published in the Journal of Epidemiology and Community Health showed that short bouts of exercise shaved inches off the hips and waistline as well as helped lower blood pressure.  When the heart rate is elevated, it causes levels of testosterone to rise, promoting weight loss, muscle mass and high energy levels.

Interval training, especially if weights or resistance are added, is a terrific way to burn fat and calories, hours after your workout is finished.  I like to create Circuit Interval Workouts for my Fastinista FitSquad on Fridays, where they will do at least 3 rounds of 40 seconds of intense movement followed by 20 seconds of rest and then a 1 minute rest in between rounds.

Here is a recent workout I created using the 40 on/20 off format:

  • Mountain climbers
  • Rows
  • Burpees
  • Kettlebell Swings
  • Sprints
  • Leg lifts
  • Dips

The beauty of this type of workout is that it takes 23 minutes and you don’t need a lot of equipment. Some of it requires only your own bodyweight,  but you are working your entire body, maximizing your caloric and fat burn.

You can use dumbbells for the Row and Swings (if you don’t have a kettlebell), and the dips can be done on a couch, chair or steps. If you are in the market for a versatile and fun piece of equipment, you’ll want to check out the Lebert Equalizer® . What I love about it is that the design is simple (they’re like taller parallettes), they can be easily moved, they’re light and don’t take up too much room. Each bar weighs 8 pounds and can hold up to 400 pounds. I love that I can do more of the gymnastics movements that I loved about CrossFit.

I would recommend using them for the mountain climbers, rows, and dips! You can even use them for burpees: grip one while in plank position, clean it and press as you jump up and enjoy a little extra strength movement. I already have my eye on a couple other of their fun toys to make my FitCampers’ -as well as my own- workouts more fun! 😉 I’m all about making fitness FUN!

I’m an affiliate for Lebert Fitness which means I have an awesome coupon code for $20 OFF to share with my readers: LFI20. The wonderful thing is that you can use it on any of their workouts tools listed below, not just the my particular Equalizer®.

  • Lebert Fitness Equalizer® YELLOW, PINK or Lime
  • Lebert Fitness Equalizer® XL – Black/Chrome
  • Lebert SRT Barbell
  • Lebert Buddy Systems.
  • The coupon code can now also be used on the Lebert Parallettes Chrome and the new Natalie Jill Series Rose Gold Equalizers (the one I have!)

By using my link for your purchase, you are helping support this blog which I appreciate very much!

Have an awesome and healthy day,

Julia

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Staying Fit On The Go

Being away from the gym is no excuse to slack on your exercise routine. There are plenty of movements you can do while you’re traveling this summer to keep up with your goals. If you’re staying in a hotel it will most likely have a gym so you’ll have more options. If not, bring a jump rope and/or exercise band so you can workout in your room or outside.

I love body weight exercises because you can really strengthen your whole body  and work on cardio at the same time. We recently did a tabata at the gym and it got me thinking- this is something that can be modified to be done on the road. Tabata training was discovered by Japanese scientist Dr. Izumi Tanata and his team. It consists of 4 minutes of high intensity. You workout hard for 20 seconds, then rest for 10 seconds. You repeat this 8 times. 

So take 4 or 5 body weight movements (say, double unders, air squats, sit ups, mountain climbers and push-ups) and do 20 seconds on and 10 seconds off, 8 times. You’ll get yourself a heart-pounding workout in about 16-20 minutes.


You can also do circuit training. Take 5 or 6 movements and do each one for 45 seconds before moving to the next one. Complete 4-5 rounds. If you search this blog, you’ll see that I tend to do a lot of these so feel free to find more inspiration here.

It might be difficult to work on your deadlifts, but don’t despair. Remember that any physical activity is better than nothing! Try to focus on heavier lifting right before you go away and get right back to the gym once your trip is over.

Keep it simple and fun. So if you’re at the beach, go for a jog, play volleyball, do planks and burpees (on a beach towel), walk to the furthest restaurant, or ride a bike.

My advice is to try to get your workout done in the morning. Even if it’s just a quick 10 minute workout in your room; you’ll feel so much better afterwards and you won’t feel as guilty for the multiple margaritas you might indulge in later 😁

So enjoy your vacation but do what you can to stay active while having fun!

Rainy Day Home WOD

It’s a chilly, rainy day here in NJ and I was finding it hard to find some motivation to not only workout but also to write a new post. But…since I already had a rest day on Monday and I haven’t posted in a few weeks, I found just enough energy to get them done. 


Frankie has been a little bit sick with a cough and stuffy nose so comforting him has been my main priority. Good thing this WOD was nice and quick!

Do 3 rounds of 1 minute of each:

Burpees

Dips (on a chair, couch, etc)

Slow Mt Climbers

Flutter Kicks

Push Slide (start in plank, press back bending knees then press forward again into plank) 

Standing Side Bends (8# DBs)

This is great for days you can’t make it to the gym or even when you’re traveling as you really don’t need any equipment (just skip the DBs in the side bends).

I had hoped to take Frankie out for a longer run in our jogging stroller but I think we’ll just cuddle indoors until it’s time for me to go coach at the gym 🙂

Frankie’s first run in the BOB on Global Running Day last week.

Happy Wednesday! 

Xoxo