Bodyweight FullBody HIIT Workout 04

No equipment needed. No gym needed. Just a bit of space, and, if you have it, a yoga mat.

We are working out the whole body, with a slight focus on your legs. All while getting a good sweat in.

The full workout is 4 rounds total

Each exercise is 30s work with 15s rest

Exercises:

1. Squat Jacks – cardio focus, and targets your calves and hamstrings

2. Fast Knees – cardio focus, and targets your lower abs, shoulders, & calves

3. Burpee to Step In – full body

4. Side Lunges – targets your quads, hamstrings, glutes.

5. Mountain Climbers – cardio focus, and targets your calves, shoulders, and lower abs

6. Downward to Quad Hold – targets your core, shoulders, back, & quads

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The video above takes you through a full round of this workout. The full workout is available on the 1Life1You Fitness training app.

3 Tips To Beat The Holiday Weight Gain

We are officially in the middle of the, end of the year, holiday season. Halloween is wrapped up, and hopefully all the candy is out of your house!

We have more big holidays left. Thanksgiving, Christmas, Kwanzaa, Hanukkah, and New Years.

As a fitness training the last few years, this has been the roughest time of the year for people. Fitness wise. Health wise. And Stress wise.

And when those three things are out of wack and you’re out of your normal routine, weight gain can happen. Quickly!

It’s a big reason why New Years Resolutions are soo big. You gain 5-10-15 pounds over a 2-2.5 month period, and you want to lose it all in a week!

So, instead of making a crazy resolution on January 1st, let me help out a bit and share some tips to combat that unwanted weight gain this year.

1.

First, when eating, whether that’s out or with the family, focus your plate on protein and veggies. This helps you get fuller, faster.

Now, I’m not saying stay completely away from carbs (Carbs are great!), but carbs do not fill you like protein does. I would aim for your plate to be about 70-75% protein and veggies with about 25-30% carbs.

Also, drink a lot of water. Like, A LOT. Especially right before eating. It helps fill you up.

2.

Second, satisfy your cravings. But, do it smartly. Having one or two bites of pie is better than 2 slices. 1 homemade cookie is better than the tray. 1 glass of wine is better than the bottle.

Satisfying the craving you have in smaller portions will help you big time over the next few weeks.

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3.

Just keep moving!

Exercise does not out do a bad diet. Again for the people in the back… exercise does not out do a bad diet.

But, it can help. And a tip I have is to try and work out as early as possible. One, working out boost your mood for the day. Two, people tend to play the game of “not wanting to waste a workout by eating junk the whole day”. Whatever works!!

Another small tip, is to try to get a walk in before and/or after a big meal. Even if it’s just down the block or around the corner.

Lastly, enjoy the holidays. Even if you have to ZOOM it all. Be safe. Be happy!

Bodyweight FullBody HIIT Workout 03

FullBody HIIT Workout 01

FullBody HIIT Workout 02

No equipment needed

No gym needed

Total time under 13 minutes

Full Body HIIT workout is 4 exercises. 40s work & 20s rest. 3 rounds

Workout:

  1. Jumping jacks to burpees
  2. Switch Jacks
  3. Squat Jacks
  4. Squat Jump Turns

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This is a full body workout, with a more cardio focus. Its going for 40s each exercise vs our normal 30s each. Gets your heart rate up and keeps it pumping throughout the workout.

Make sure to get a good stretch before and after the workout to help prevent injuries.