Good Morning, lovelies!
Hope your Friday night was great and your Saturday is going well so far!
This weekend will be fab because we have a long weekend over here.
(source)
Bahaha, so true.
Reasons why I’m a fan of today
1. I cleaned my whole place yesterday, I love being in an area that’s been nicely cleaned.
2. It’s Saturday. Duh.
3. After this post is done, I’m heading out for my daily coffee. Addicted.
4. My workout is done, so I now have the whole day ahead of me.
I’d say that’s pretty decent.
After this mornings workout, I needed something quick to eat, enter baked oatmeal. I baked it the night before so it would be ready to consume when I came home.
oats, coconut flour, stevia, baking powder, banana, egg whites, almond milk, topped with protein frosting.
*******
Let’s talk workouts this week, shall we?
As you probably know by now, I love HIIT workouts.
I love that they help to kick things up a notch, you get more bang for your buck this way. HIIT is demanding and hard, as long as you PUSH yourself. Get yourself out of your comfort zone. That is the key to HIIT workouts, you need to push yourself to the maximum to get the benefits and results you want from your exercise routine.
It’s easy to mix things up, you don’t need to perform high intensity on exercise equipment. You can do this at your house with absolutely no equipment, or do it while on a run outside. Wherever, whenever.
The best part, for me, is that HIIT is short and sweet. I feel like I don’t have time to get bored, because the exercises or intensity change so often. Quality over quantity, my friends.
Today I give you a workout that will work every inch of your body and it doesn’t take long to complete. It is quick and effective. Yeahhh, buddy.
The plyometric’s in this workout will help to switch things up, keep the workout challenging, take your workouts up a notch, get that heart rate up fast, and you don’t need any equipment. Awesome, right?
I do these workouts at home mostly, because as much as I love to jump around like a crazy person, I do look odd at the gym flailing all over the place, sweating my face off 
I also want to note that I do realize that doing these workouts take a lot of energy out of me. I have been trying to add a little weight to my frame and know that I am burning calories by exercising, so do not fret, on days I exercise I increase my calories to an intake that suits my activity level.
Thanks to Stefanie for hosting Sweat It out Saturday
Monday – was this HIIT workout.
Tuesday – spin class!
Wednesday – Lori and Michelle’s Plank Challenge (I made it to 4 minutes), followed by Zuzana’s ZWOW #17. Another good one.
Thursday – A workout recommended to me by Katy.
5 rounds of 30 kettlebell swings, 30 jump lunges, and 30 ball slams, for time.
It was awesome. Thanks Katy!
Friday – I had another spin class, followed by a foam rolling session. This was done with the class as well.
It was a great way to make sure I got my stretching in. Ah, feels so good after. I need to be stretching more, that is for sure.
Saturday – This old BodyRock workout. An oldie but a goodie. I did this 4 times though, for a total of 16 minutes.
*Remember to check out my giveaway
Have a good one beauties!
xox,
Lisa
About Lisa
Hahaha dying at that machine. So, so true. Hope you have a great weekend girl!
Haha, so awkward! Have a great weekend to love!xo
Haha love that picture. That machine is best when it faces the wall!
Thanks for linking up – I’m definitely going to try that workout! I love HIIT!
Have a great Saturday!
Agree! I never see anyone on it in my gym, maybe this is why!
LOL! I don’t know, I think rule # 1 should be not to wear shorts on that machine! (or not to use it at all
haha)
Have a great weekend, Lisa!
Haha, agreed! Hope you’re having a great weekend too!
That’s look like an awesome workout!! Hope you’re having a great weekend Lisa <3
You too Lindsay!xo
That workout looks great Lisa! I love how you interspersed the burpees throughout each exercise–the quick sets of 5 make it less daunting than having to do 20 burpees at a time–lol! How heavy of a kettlebell do you use for the kettlebell swings? I have a 15-pounder but it’s too light–I have to go to the gym to use theirs–I find the 32 pound is better because it’s more challenging. Also–I wanted to ask you–for bodyrock workouts what do you substitute for the sandbags and dip station? I’ve been using a 10-pound medicine ball–but I was thinking of buying the sandbag–it’s just so damn expensive! Just wondering what you were doing! Thanks
And enjoy you weekend–I hope the weather is nice over by you in Canada–it’s gorgeous here in Chicago
Haha, that’s the way I see it too. 5 is much better than more in a row. I use a 20 pounder! It’s getting a little too light now though. I gotta get a different one. For sandbag I just use a backpack that is filled with bags of rice. For dips, I either use just the end of a table/chair or I have a TRX so can sometimes use that as a replacement. I really want to buy a dip station though, I’m just too cheap for now hah. The weather was beautiful yesterday, not so much today!
I love HIIT too! This past week I took off of doing any HIIT workouts because I was feeling slightly over trained. Do you ever feel that way. I stuck to more steady cardio and weights. It was a nice break because I was doing HIIT like 4 times a week and I think that’s just too much for me. From now on I’m aiming for twice a week and I think that’ll keep me from getting burned out again.
I definitely get that way sometimes, I was actually thinking of taking this week off HIIT because I’ve been feeling a little tired lately. Probably a good plan actually.
Hi Lisa! I love HIIT workouts too; yes they suck the energy right out of me but I always feel challenged doing them-so much better than steady state anything! Protein frosting is new to me-is it like the consistency of nut butters? I’ll have to try it!
It’s definitely a little thinner than nut butters, but if you’ve tried peanut flour it is kind of like that consistency, is you mix it into a paste that is. HIIT is the best, I can’t take steady state cardio anymore hah
Protein frosting makes me HAPPY!!
HIIT is great, I used to love doing HIIT on the elliptical and can not wait to get my elliptical soon!!! <3
It’s so yummy!
That is exciting you’re getting an elliptical! Will be much easier to get your workout in
Hahaha that first picture is hilarious! And so true!
Thanks for sharing that workout. I’m more of a fan of steady state cardio but I know I should try to do HIIT more often.
I’ll have to give this one a try!
Haha, we’re opposites. I love HIIT because its over sooner. I actually used to like steady state, but once I got used to HIIT I can’t get enough
HIIT rocks, I’m all about getting in and out and being efficient. Your baked oatmeal always looks so good, again I’ve said this before, I dislike oatmeal yet yours makes me think of cake or something every time haha. Looks so decadent! I adore that gym rule thing. I never use that machine because I’m not a machine fan but there are plenty of body weight exercises that are just as awkward like bridge raises or, as my guy friends call it, “humping the stars”. Also, having a morning workout done and coffee as the only thing left to do is a FABULOUS FEELING.
Hehe. thank you Cait! I never use machines either, I don’t like them much. Oh gosh, bridge lifts are definitely awkward! Some exercises are just best for saving outside the gym
true story – this inspired me to do bridges yesterday after step class! i humped the stars thanks to you! LOL
hahahaha. I can’t stop laughing. Too much
Hahaha, I just have to say thank you for cracking me up with that first picture. Those machines are horrifyingly awkward for everyone involved.
Exactly! Which is why I avoid machines at all cost. I’m much more of a free weight fan anyways
That is one gruelling workout (just tried this morning).
I do like all forms of HIIT be it TABATA, BURST or Surge Training. I shuffle my workouts among these three, they work wonders for me. HIIT is indeed the best way to loose body fat and tone up simultaneously in a short period of time.