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Hey badasses!  It’s been awhile since I’ve created workouts for you all, but being that summer is here and many of you now have kids out of school, getting your fitness in can be a bit more challenging.  I’m in the same boat with all 3 of mine home now and when I’m in a time crunch or busy driving the bus, these fast-paced, at home workouts hit the spot just right! This is your cardio and strength training all in one, but if you’re in less of a maintenance phase with your fitness and trying to carve up a bit more, feel free to add another round, hit some cardio before or after, or double up altogether! The possibilities are really limitless with this type of training and your imagination is key.  So, if you have an injury prohibiting you from any one of these movements, replace with a modified version.  Easy peasy!

In addition to your training, don’t over complicate food!  I eat when I’m hungry, I don’t follow a strict macro plan or count calories, I eat intuitively and I eat ALL REAL FOOD.  If you do this, you will see results.  I follow a paleo diet of lean proteins, tons of veggies, some fruit, nuts and seeds.  I indulge in a weekly open meal or two and I love my wine as many of you know!

Benefits of HIIT training:

  • Increase metabolic rate
  • Burn more fat than traditional steady state workouts
  • Can do them anywhere!
  • Require little to no equipment
  • Mix up your training and keep it fun
  • Fast! Many are just 12-20 minutes
  • Can be modified to meet any fitness level

With kids sleeping in and my foot tapping to get a workout in, I decided to smash this out today.  Be sure to adjust your weight and intervals accordingly.  If this is too challenging or too easy, simply tweak the time of your intervals to customize to your needs!

Warmup for 5 minutes

16 minute workout

Set interval timer for 45 seconds work/15 seconds rest

  • Alternating kettlebell swings
  • V-up situps
  • Bulgarian split squats 
  • Mountain climbers on slides



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