#20-Minute HIIT Workout Routines
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20-Minute HIIT Workout Routines
#20-Minute HIIT Workout Routines#cardio hiit#how to lose 5 pounds in a week?#hiit motivation#exercise#workout#fitness motivation
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10 séances courtes pour un corps sec et musclé
10 séances courtes pour un corps sec et musclé !
Tu veux prendre du muscle, brûler de la graisse et gagner en explosivité, mais ton emploi du temps te freine ? Avec mes 10 entraînements, tu vas pouvoir changer ton physique et faire remonter ton énergie, même si tu manques de temps. Je sais ce que tu vis : entre le boulot, les imprévus et le stress, trouver du temps pour s’entraîner devient un vrai défi. Moi aussi, j’ai vécu ces journées…
#AMRAP#bruler la graisse#EMOM#entraînement express#entrainement fonctionnel#ENTRAINEMENT MAISON#exercices courts mais intenses#fitness rapide#fitness sans matériel#full body rapide#gain de muscle rapide#haltères musculation#HIIT kettlebell#HIIT musculation#kettlebell workout#musculation corps sec#musculation en 20 minutes#musculation rapide#musculation sans salle#prise de masse rapide#prise de muscle rapide#programme HIIT maison#programme musculation rapide#renforcement musculaire rapide#routine musculation rapide#séance musculation efficace#séances courtes musculation#sport intensif maison#transformation physique express#workout rapide
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Summer Fitness Challenge: Your Guide to a Stronger, Healthier body

Show them what you’re made of your endless nights deserve a loud ovation shine bright and prove them wrong cause we can feel our progress
-straykids (song : blind spot)
Hi Sparkles! ⭐ This is the last blog in our first important blog series! I hope the previous six blogs were helpful and informative. Let's dive into a quick and effective summer workout routine to keep you fit and energized during the sunny months
Summer Workout Routine
Summer is the perfect time to revitalize your fitness routine and enjoy the great outdoors. Whether you’re looking to get in shape or maintain your current fitness level, this quick and effective workout plan will help you stay active and energized all summer long Here’s a routine you can follow (6 days in a week) :
by: 𖧷´ bloomzone 𝅄 ׂׅ
Day 1: Full Body Workout
Start your week strong with a full-body workout.
- Warm-up: 5 minutes of light cardio (jogging, jumping jacks)
- Squats: 3 sets of 12 reps
- Push-ups: 3 sets of 10 reps
- Plank: 3 sets of 30 seconds
Day 2: Cardio and Core
Burn calories and strengthen your core.
- Warm-up:5 minutes of dynamic stretches
- HIIT: 20 minutes (alternate 30 seconds of sprinting with 30 seconds of walking)
Day 3: Active Rest
Give your muscles a break while staying active.
- Activity: Light walking, swimming, or yoga for 30 minutes (don't overwork yourself)
Day 4: Lower Body Focus
Focus on building strength in your lower body.
- Warm-up: 5 minutes of light cardio
- Lunges: 3 sets of 12 reps per leg
- Glute Bridges: 3 sets of 15 reps
Day 5: Upper Body Focus
Target your upper body for a balanced physique.
- Warm-up: 5 minutes of light cardio
- Dumbbell Bench Press: 3 sets of 12 reps
- Bicep Curls: 3 sets of 15 reps
Day 6: Cardio and Stretching
End your week with cardio and flexibility work.
- Warm-up: 5 minutes of dynamic stretches
- Steady-State Cardio: 30 minutes (running, cycling, or brisk walking)
- Stretching: 10 minutes of full-body stretches
Day 7: Rest Day
Allow your body to recover:Complete rest or light activity like a leisurely walk and give yourself a self care day !!
Tips for Success
1. Stay Hydrated: Drink plenty of water throughout the day, especially during and after workouts.
2. Eat Well: Focus on a balanced diet rich in fruits, vegetables, lean proteins, and whole grains (or if u are programming to follow a diet click here ! )
3. Be Consistent: Stick to the routine and adjust as needed based on your fitness level.
4. Listen to Your Body: Rest if you feel overly fatigued or experience any pain.
ıllı ⠀ : As you continue on your fitness journey, keep setting new goals and challenging yourself. Adjust the intensity of your workouts as needed and explore different activities to keep your routine enjoyable and engaging. Fitness is a journey, and each step you take brings you closer to ur body goal .⠀♡ ⠀ !!
#𝜗𝜚 ── ⊹ ‧#becoming that girl#wonyoungism#glow up#wonyoung#dream life#it girl#creator of my reality#divine feminine#it girl affirmations#love affirmations#self growth#self healing#workout#summer#skincare#self development#self confidence#my lovely sparkles#pink pilates princess#pink bows#soft pink#pink aesthetic#pink pilates girl#yoga pilates#productive#fashion#gym routine#skincare routine#ive wonyoung
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౨ৎ my certified high achiever morning routine .
hydration ritual
i drink warm water with a bit of salt, it's great for metabolism, your throat + hydrating, then i drink a bottle of water to get my hydration going for the day
mental wake-up
deep breaths + look outside, if the sun is out or turn on all lights available
make bed
starts off the day on a good foot
mindfulness routine + journalling (morning pages)
breathwork (4-4-4 breathing, alternate nostril breathing)
20 minute meditation (i rec. lavendaire for this)
morning pages (500 words)
steam face + lymphatic massage + gua sha
clears pores for product absorption, i use coconut oil and gua sha with that after the lymphatic massage
morning skincare
i use a cleanser, then a toner, then spf and moisturizer
ice face
this helps lock in the products
conscious, enjoyable breakfast
go-to recipes:
avocado toast
scrambled eggs
fruits
nuts
i add at least two out of this list
+ i drink a cup of coffee, a cup of green tea, a glass of multivitamin water, a cup of green juice
meds with intention
i remind myself my medication is healing me and only take it after eating and drink water to swallow it
dental care ritual
i brush my teeth twice, with herbal then fluoride toothpaste, then floss and do oil pulling,
i chew gum as a reward, regular mint + xylitol gum for the teeth
HIIT + calisthenics + ballet workout + stretching yoga
hiit video
calisthenics video
ballet workout video (it's also pilates)
stretching video
speed clean wardrobe (zone 1)
i organize everything in my wardrobe and make sure its ready to be looked through (to pick an outfit if im going out)
obsidian update otd
i follow odysseas on yt's system for organizing my obsidian, will make a post soon
visualization + affirmations
i use lavendaire meditations + thewizardliz affirmations
#fitness#girlblogging#glow up#health#study motivation#wonyoungism#wellnesslifestyle#wellnessgoals#wellness aesthetic#self love#girl blogger#girl blog aesthetic#girlhood#girl things#coquette aesthetic#coquette angel#coquette#angelcore#angelic#vs angel#vs pink#slavic doll#black swan#nina sayers#pastel pink#pinkcore#kawaii#skincare#it girl#girlblog
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Thursday 3/13/25
Run 3 miles (and trying to be appreciative of my neighborhood!)
3 minutes of wall sits for Habit Hounds
HIIT, 20 minutes, 30 seconds cardio/50 seconds max reps:
Squat Jump
Hip Press-Right
Hip Press-Left
Surrender Squat
Warrior III-Right
Warrior III-Left
Surfer
Supergirl
Marching Glute Bridge
Side Plank-Right
Side Plank-Left
Forward/Backward Lunge Hop-Right
Forward/Backward Lunge Hop-Left
Plie Pulse with Heel Lift
Burpees
Again, really proud of myself for doing the HIIT. I said I was going to start a T/Th routine this week and I did. And one of my favorite parts is that I am in better strength shape right now than maybe ever when starting HIIT workouts again. I am getting through exercises of hers without stopping, without major soreness, in a way I never have before. So awesome.
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New Body — 180 Days to a Stronger, More Energetic You
In six months, you can completely transform not just how your body looks, but how it feels and functions. A healthier, more energized body is not about quick fixes but about building a lifestyle that you love and can sustain. Over the next 180 days, you’ll focus on cultivating habits that make movement feel rewarding, eating nourishing meals that fuel your goals, and creating a routine that’s about feeling good as much as it is about progress.
The first month is about setting the stage. Start by prioritizing consistency over intensity. Commit to showing up for yourself 3-4 times a week for workouts, gradually increasing to 5-6 days. Focus on compound movements—exercises like squats, lunges, push-ups, and rows that target multiple muscle groups and build a strong foundation. Pair these with low-impact cardio such as walking, cycling, or swimming. A 20–30 minute session is enough to get your body moving and spark energy.
In addition to workouts, reassess your nutrition. Don’t crash diet or over-restrict; instead, aim to balance your meals with lean proteins, complex carbohydrates, healthy fats, and plenty of vegetables. Think salmon with quinoa and roasted broccoli, or a hearty grain bowl with chickpeas, avocado, and greens. Start drinking more water throughout the day—hydration is crucial for energy and recovery.
Month two is about building momentum. By now, your body is adjusting, and your workouts feel less daunting. Add some structure to your routine by following a progressive strength-training program. Dedicate specific days to different muscle groups, such as legs, arms, and core. Incorporate short bursts of high-intensity interval training (HIIT) into your cardio for an added challenge. For example, alternate 30 seconds of sprinting with one minute of walking for 10-15 minutes.
To stay energized, prioritize rest and recovery. Introduce active recovery days with yoga, stretching, or leisurely walks to reduce soreness and prevent burnout. Start listening to your body and recognizing the difference between pushing through discomfort and respecting the need for rest.
In months three and four, you’ll notice significant changes in your stamina, strength, and mindset. This is when you start to feel that magnetic pull to move your body—not out of obligation, but because it feels good. Challenge yourself further by adding variety to your workouts. Explore pilates, boxing, dance classes, or outdoor hikes. Keep strength training at the core of your routine, progressively increasing the weights you lift and experimenting with new moves like deadlifts or pull-ups.
If you’re feeling stuck or less motivated, switch up your workout playlist, invest in stylish activewear, or find a workout buddy. Surround yourself with positive reinforcement—remind yourself why you started and focus on how far you’ve come, not how far you have to go.
On the nutrition side, tune into your body’s hunger and energy cues. Pay attention to portion sizes, and don’t be afraid to treat yourself occasionally without guilt. A balanced diet includes room for indulgences—it’s what makes healthy eating sustainable. Add variety to your meals by experimenting with recipes, seasonal produce, and flavorful spices that make cooking exciting.
The final two months are about creating a lasting lifestyle. Your new routine will now feel like second nature. Your energy levels are steady, and your workouts no longer feel like a chore—they’re a source of pride and enjoyment. At this stage, fine-tune your goals. Maybe you want to focus on building more muscle definition, improving flexibility, or increasing your endurance. Tailor your workouts to reflect those aspirations.
During these months, pay attention to your mental fitness as well. Practice gratitude for your body—not just for how it looks, but for all it does for you. Incorporate mindfulness into your routine by meditating for five minutes after workouts or journaling about how movement and nutrition make you feel.
Celebrate your six-month milestone by reflecting on how much you’ve grown. Your “new body” isn’t just about physical transformation—it’s about how you feel in your skin, how you show up in your life, and the energy you bring to the things you love. This is a journey that doesn’t end at six months; it’s a foundation for a healthier, more vibrant life. Embrace it, enjoy it, and keep moving forward.
#ambitious women#beautiful women#glow society#beauty#the glow society#fit beauty#health#self love#self improvement#self care#self development#self discipline#self worth#self awareness#self reflection#self empowerment#self esteem#wellness#wellnessjourney#wellness girl#mental wellness#corporate wellness programs#wellbeing#health and wellness#womens#working out#workout#wealth#women#woman
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How to Fit in Exercise When You Have No Time
Life is busy. Whether you’re working long hours, running a household, or simply trying to juggle everything, finding time for exercise can sometimes feel impossible. But the truth is, you don’t need hours at the gym to stay active, you just need a few smart strategies.
If You Work a 9-to-5 or Have a Busy Schedule:
Make Movement Part of Your Routine
Take the stairs instead of the elevator.
Walk or bike to work if possible.
Do bodyweight exercises while waiting for coffee to brew or food to cook.
Park farther away and take extra steps when running errands.
Use Your Work Breaks Wisely
Try a brisk 5-minute walk or stretch between meetings.
Do quick desk exercises (seated leg lifts, shoulder shrugs, or chair squats).
Stretch while on phone calls or stand instead of sitting.
Try Short & Effective Workouts
10-15 min HIIT (High-Intensity Interval Training): bursts of exercise followed by short rests.
Tabata Training: 4-minute rounds (20 seconds of work, 10 seconds rest).
Strength Circuits: Pick 3-4 exercises and do them in a loop.
If You Don’t Work But Still Struggle to Find Time:
Sneak in Movement Throughout the Day
Turn household chores into exercise: vacuuming, mopping, and general cleaning can be great ways to stay active.
Walk while making phone calls or listen to an audiobook while doing laps around the house.
Turn everyday tasks into mini workouts: do squats while brushing your teeth, lunges while tidying up, or calf raises while waiting for the kettle to boil.
Make Workouts More Fun
Dance to music while cleaning or cooking.
Turn playtime with kids or pets into exercise: run, chase, or do bodyweight exercises together.
Try a hobby that keeps you moving like gardening, yoga, or swimming.
Schedule It Like an Appointment
Pick a time that works best for you and commit to it.
Start small: even 5-10 minutes is better than nothing.
Combine social time with exercise: catch up with a friend for a walk instead of over coffee.
In Conclusion…
You don’t need hours in the gym to stay active! Small bursts of movement throughout the day add up. The key is consistency and making it work for your lifestyle.
#healthylifestyle#health and wellness#health & fitness#healthy eating#healthy diet#physical health#healthyhabits#health tips#healthy food#healthyliving
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Testosterone isn’t just about muscles and libido — it’s about energy, motivation, and mental clarity.
Whether you're in your 20s or your 50s, testosterone plays a key role in your physical and emotional health. And while testosterone levels naturally decline with age, lifestyle factors like poor sleep, stress, and a bad diet can accelerate the drop. The good news? You can take control.
Here’s how to naturally boost your testosterone levels and reclaim your vitality — no risky shortcuts or gimmicks needed.
💤 1. Get Serious About Sleep
Studies show that just one week of sleeping 5 hours per night can drop testosterone levels by as much as 15%. Sleep is when your body does most of its hormone production and repair.
Tips:
Aim for 7–9 hours of quality sleep each night.
Keep your room dark, cool, and device-free.
Try a wind-down routine (think: reading, meditation, or a hot shower).
🥑 2. Eat Like Your Hormones Depend on It (Because They Do)
The food you eat has a direct impact on your hormonal health. A balanced diet rich in whole foods supports testosterone production and overall vitality.
Focus on:
Healthy fats (olive oil, eggs, nuts, avocados)
Zinc and magnesium (beef, oysters, pumpkin seeds, leafy greens)
High-quality protein (chicken, fish, legumes)
Reduce: processed foods, sugar, and excess alcohol
🏋️♂️ 3. Lift Heavy. Move Fast.
Nothing boosts testosterone quite like resistance training and high-intensity workouts. Strength training signals your body to build muscle and increase testosterone production.
Workout strategy:
Lift weights 3–4 times per week using compound movements (squats, deadlifts, presses)
Add in HIIT sessions 1–2 times weekly
Avoid overtraining — recovery is essential
⚖️ 4. Lose the Belly Fat
Extra fat — especially around your midsection — can convert testosterone into estrogen. Not good.
Solutions:
Prioritize strength training + clean eating
Track progress with photos or how your clothes fit, not just the scale
Aim for sustainable changes, not crash diets
😌 5. Stress Less, Live More
Cortisol, the stress hormone, directly suppresses testosterone. If you’re constantly wired and anxious, your testosterone takes a hit.
De-stress practices:
Meditation or deep breathing for 10 minutes a day
Daily movement, especially outdoors
Journaling, therapy, or simply disconnecting from screens
🚫 6. Ditch the Booze and Smokes
Both alcohol and nicotine are testosterone killers. Frequent drinking or smoking disrupts hormone production and recovery.
Try this:
Quit smoking — full stop
Replace the habit with something that builds you up (a walk, workout, or hobby)
💊 7. Try Smart Supplementation
Supplements aren’t magic pills, but they can help — especially if you’re deficient in key nutrients.
Evidence-backed options:
Vitamin D (especially if you don’t get much sun)
Zinc and magnesium
Ashwagandha (helps with stress and hormone balance)
Fenugreek (some studies show modest boosts)
⚠️ Always consult your doctor before starting any new supplements.
🔁 Final Thoughts: Make It a Lifestyle
The secret to boosting testosterone naturally is consistency. This isn’t about chasing hacks — it’s about building habits that support your body’s optimal function. Sleep well, eat real food, train smart, and manage stress. The benefits will go far beyond hormone levels.
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HIIT Workout: Should I Start with HIIT or Cardio?
HIIT vs. Cardio: Which Is Right for You?
When it comes to achieving fitness goals, many people find themselves debating between High-Intensity Interval Training (HIIT) and steady-state cardio. Both forms of exercise offer unique benefits, but which one is better depends on your goals, fitness level, and preferences. This article will explore the differences, benefits, and when to choose each method to help you decide.
What is HIIT?
High-Intensity Interval Training (HIIT) involves alternating short bursts of intense exercise with brief periods of rest or low-intensity activity. For example, you might sprint for 30 seconds, then walk for 60 seconds, repeating this cycle for 20-30 minutes.
Benefits of HIIT:
Time-Efficient: HIIT delivers significant results in less time compared to steady cardio.
Boosts Metabolism: It elevates your metabolic rate for hours after a workout, promoting fat burning.
Preserves Muscle Mass: HIIT primarily targets fat while maintaining lean muscle tissue.
Improves Cardiovascular Fitness: It increases both anaerobic and aerobic endurance.
Citation: A 2011 study in the Journal of Obesity found that HIIT is highly effective in reducing abdominal fat and improving overall cardiovascular health.
What is Cardio?
Steady-state cardio involves maintaining a consistent pace and intensity for a prolonged period, such as jogging, cycling, or swimming. Sessions typically last 30-60 minutes and keep your heart rate at a moderate level.
Benefits of Cardio:
Improves Endurance: It's ideal for building long-term stamina and aerobic capacity.
Supports Heart Health: Cardio strengthens the heart, reducing the risk of cardiovascular diseases.
Burns Calories: While not as intense as HIIT, cardio is effective for weight management.
Stress Relief: It can lower stress and improve mental health through steady, rhythmic activity.
Citation: According to the American Heart Association, steady-state cardio reduces the risk of heart disease and improves overall cardiovascular function.
HIIT vs. Cardio: A Comparison
Feature HIIT Cardio Time Commitment Short (15-30 minutes) Longer (30-60 minutes) Calorie Burn Higher in less time Lower but steady Fat Loss Highly effective, especially post-workout Effective over time Muscle Preservation Preserves lean muscle May lead to muscle loss with excessive duration Fitness Level Intermediate to advanced Beginner-friendly Impact on Joints High impact, can strain joints Lower impact, joint-friendly options available
Which is Better for Your Goals?
Weight Loss:
HIIT is more efficient for burning calories and boosting metabolism, especially if you’re short on time. However, combining both methods can offer sustained fat loss.
Improving Stamina:
Cardio is better suited for building endurance and improving aerobic capacity over time.
Building Muscle:
HIIT preserves and may even help build muscle due to its high-intensity nature, whereas excessive cardio might lead to muscle loss.
Overall Health:
Both forms are beneficial for cardiovascular health, but cardio is generally more accessible and less stressful for beginners or those with joint concerns.
When to Choose HIIT or Cardio
Choose HIIT if:
You’re short on time.
You want to burn fat quickly.
You’re looking to improve strength and power.
Choose Cardio if:
You prefer a low-intensity, steady workout.
You’re training for endurance events like a marathon.
You’re a beginner or have joint issues.
Can You Combine HIIT and Cardio?
Absolutely! Incorporating both methods into your routine provides variety and balances endurance with strength. For example:
Do 2-3 HIIT sessions per week for fat-burning and metabolic benefits.
Include 1-2 steady-state cardio sessions for endurance and recovery.
Conclusion
HIIT and cardio both have their place in a well-rounded fitness program. HIIT is excellent for those seeking quick, efficient results, while steady-state cardio offers endurance and long-term health benefits. Understanding your goals, fitness level, and preferences will help you choose the best approach—or combine the two for optimal results.
References:
Journal of Obesity, 2011 – Benefits of High-Intensity Interval Training.
American Heart Association – Cardiovascular benefits of steady-state cardio.
Medicine & Science in Sports & Exercise, 2015 – Comparing calorie burn between HIIT and cardio.
#Should I Start with HIIT or Cardio?#cardio hiit#hiit exercise#hiitworkout#HIIT#video#exercise#workout#fitness motivation#youtube#tumblr#core workout
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Workout Plan for 2024
My current Workout plan :
Pilates (1 hr session, 5 days a week)
HIIT (20 minute session, 3 times a week)
Back sculpting workout (15 minutes, 3 times a week)
Stomach Vacuums
Cool down stretches
Foam Rolling
Explanation and Suggestions below :
Pilates : I have been practising a lot of Pilates to improve my posture and core strength. But the improvement in my mood coupled with the goodness I felt in my body came as a pleasant surprise! You need to get on it ASAP! Just start by doing 15 minutes a day, and then build up from there! I'd recommend moving mango for beginners and Move with Nicole for intermediate levels (both on youtube)
HIIT sessions : I usually jump rope for my HIIT sessions. Beside giving my body a good exercise, it makes me sweat buckets which clears my skin and makes it SO GLOWY! Best investment of my time and energy.
Targeted Weighted Workouts : I try to target different muscle groups to strengthen every month. Pilates helps me with keeping my overall body toned, so I don't have to bother too much thinking about losing my tone. These days I'm focusing on building a stronger back. Madfit has amazing video on back sculpting on youtube, it has made my Lats stronger!
Stomach Vacuums : These are amazing for getting a flatter stomach and a tighter core! I do them twice a day (follow Lena Snow's stomach vacuum routine on youtube. It's just 5 minutes a day)
Cool down : Many people slack on this one. But cooling down after a workout session is extremely important! it removes waste from muscles, relieving soreness and stops your blood from pooling. If it feels boring, just try the 5 minutes cool down by Madfit on youtube, it improved my flexibility a lot!
Foam Rolling : Foam rollers are the saviors that have given me excellent results with post-workout soreness! I've always held a lot of tension in my shoulders but foam rolling twice a day made the tight feeling disappear! Highly recommend.
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HIIT vs. LISS: Choosing the Best Cardio for Your Fitness Goals When it comes to cardio workouts, two popular methods stand out: HIIT (High-Intensity Interval Training) and LISS (Low-Intensity Steady-State). Both are effective for improving heart health, burning calories, and achieving fitness goals, but they work in different ways. Choosing the right one depends on your objectives, fitness level, and preferences.
What is HIIT? HIIT involves short bursts of intense exercise followed by rest or low-intensity recovery. For example, sprinting for 30 seconds followed by a 30-second walk, repeated for 15-20 minutes. This type of workout pushes your heart rate to near-max levels, making it a powerful way to burn calories quickly.
Benefits of HIIT Time Efficiency: HIIT sessions typically last between 15-30 minutes. Perfect for those with a tight schedule. Calorie Burn: The high intensity of HIIT burns more calories in less time. Afterburn Effect: HIIT increases your metabolism for hours post-workout, thanks to Excess Post-Exercise Oxygen Consumption (EPOC). Muscle Preservation: Incorporating bodyweight or resistance exercises helps preserve or build muscle mass. Cardiovascular Fitness: Improves heart and lung capacity by challenging your cardiovascular system. What is LISS? LISS involves steady, moderate-paced cardio for a longer duration, typically 30-60 minutes. Activities like walking, swimming, or cycling at a pace where you can maintain a conversation fall into this category. LISS is low-impact, making it accessible to everyone, including beginners and those recovering from injuries.
Benefits of LISS Low Impact: Gentle on joints, ideal for recovery or individuals with joint pain. Endurance Building: Improves aerobic capacity over time, perfect for long-distance training. Sustainable: Easier to maintain as part of a long-term fitness routine. Fat Burning: During LISS, the body primarily uses fat for energy, aiding in gradual fat loss. Mental Health: The steady pace can reduce stress and offer a meditative experience. Which One Should You Choose? For Fat Loss: HIIT burns more calories in less time, making it effective for rapid fat loss. However, combining HIIT with LISS can yield sustainable results. For Endurance: If you’re training for long-distance events, LISS helps build stamina and aerobic capacity. For Busy Schedules: HIIT's shorter sessions are perfect for those who need an efficient workout. For Low-Impact Exercise: LISS is better if you prefer gentler workouts or are recovering from an injury. Combining HIIT and LISS A balanced workout plan can incorporate both HIIT and LISS for maximum benefits. For example, do 2-3 HIIT sessions and 2 LISS sessions per week. This combination boosts fat loss, enhances endurance, and minimizes the risk of burnout or injury.
Ultimately, the best cardio is the one that fits your goals, lifestyle, and preferences. Whether you prefer the intensity of HIIT or the steady pace of LISS, staying consistent is key to achieving your fitness goals.
For more in-depth insights, visit
#health#health & fitness#health and wellness#health insurance#health tips#healthcare#healthy diet#healthy eating#healthy food#healthy girl
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5 Time-Saving Fitness Hacks for Busy Professionals
5 Time-Saving Fitness Hacks for Busy Professionals
As a busy professional, you already know that balancing work, family, and social life can be challenging. Add trying to stay fit and healthy to the mix, and it feels almost impossible! Fortunately, fitness doesn’t have to consume your entire schedule. With the right strategies, you can stay in shape without sacrificing your time or energy.
In this article, we’ll explore five time-saving fitness hacks designed specifically for busy professionals. These tips are easy to implement, require minimal time, and will help you stay healthy no matter how packed your calendar is.
1. Micro Workouts: Small Bursts, Big Results
One of the biggest myths about fitness is that you need to spend hours at the gym to see results. That’s simply not true. With micro workouts, you can break your exercise routine into short bursts throughout the day.
Here’s how it works:
Instead of setting aside an hour for exercise, aim for 5-10 minute sessions multiple times a day.
Incorporate bodyweight exercises like squats, lunges, and push-ups during breaks or between meetings.
By the end of the day, these small sessions will add up, giving you the benefits of a full workout.
Micro workouts are especially effective for busy professionals who struggle to find extended periods of free time.
2. Use Your Commute for Cardio
For those with a long commute, why not turn that time into an opportunity to burn calories? Depending on where you live and work, you can walk or cycle instead of driving or using public transportation. This not only boosts your cardiovascular health but also helps you clear your mind and reduce stress before or after a busy workday.
Even if your commute is too long for walking, consider parking further away from the office or getting off public transit a stop early to squeeze in some extra steps.
3. Get Fit with Desk Exercises
Stuck at your desk all day? Don’t worry—there are plenty of ways to stay active while working. Simple desk exercises can help improve circulation, reduce stiffness, and strengthen muscles without leaving your office.
Try these quick desk exercises:
Seated leg lifts: Lift one leg at a time while seated, holding each for 10 seconds.
Chair dips: Use your office chair for tricep dips (as long as it’s stable!).
Shoulder rolls and neck stretches: Loosen tension from sitting hunched over your desk.
These exercises are great for fitting in some movement throughout your workday.
4. Plan Efficient Workouts with Minimal Equipment
If you have a little extra time for a workout, focus on routines that require minimal equipment but deliver maximum results. Resistance bands, dumbbells, and even your bodyweight can be used for effective strength training at home.
Keep your workout efficient by focusing on:
Compound movements (like squats, lunges, and push-ups) that work multiple muscle groups at once.
High-intensity interval training (HIIT) for a full-body workout in just 20-30 minutes.
By focusing on efficiency, you’ll be able to complete a powerful workout in half the time it would take at the gym.
5. Schedule Your Workouts Like Meetings
One of the best ways to stay consistent with fitness is to treat it like a priority. Many busy professionals find that scheduling workouts into their calendar helps make exercise a non-negotiable part of the day.
Here’s what you can do:
Block off specific time slots for working out, just as you would for meetings or deadlines.
Use your phone’s reminder function or an app to alert you when it’s time for your workout.
Once exercise becomes part of your routine, you’ll be more likely to stick with it long-term.
Conclusion: Make Fitness Fit Your Life
Staying fit as a busy professional doesn’t have to be overwhelming or time-consuming. With these simple, time-saving hacks, you can maintain your health and energy levels while managing a hectic schedule.
Remember, fitness is about consistency—not perfection. Start small, stay consistent, and watch your energy and productivity soar.
#FitnessHacks #BusyProfessional #MicroWorkouts #HealthyLiving #WorkLifeBalance #StayFit #FitnessTips #DeskExercises
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KILLER 7x7 Kettlebell Workout Routine
Kettlebell training has become a staple in fitness regimens worldwide due to its versatility, efficiency, and ability to provide a full-body workout. When it comes to building endurance, kettlebells are particularly effective. They combine strength training and cardiovascular exercise, making them a perfect tool for those seeking improved stamina, functional strength, and overall fitness. This article outlines a total-body kettlebell workout routine designed to enhance endurance.
Why Kettlebells for Endurance?
7x7 Kettlebell exercises involve dynamic movements that engage multiple muscle groups simultaneously. This not only strengthens muscles but also elevates the heart rate, mimicking the effects of high-intensity interval training (HIIT). The swinging, lifting, and pressing movements improve muscular endurance while challenging the cardiovascular system. Additionally, kettlebell workouts can enhance core stability, balance, and flexibility, making them a holistic fitness solution.
Total Body Kettlebell Workout Routine
Warm-Up (5–10 Minutes)
A proper warm-up prepares your body for the workout and reduces the risk of injury. Incorporate dynamic stretches and light cardio.
Arm Circles (30 seconds each direction)
Bodyweight Squats (10–12 reps)
Jumping Jacks (30 seconds)
Hip Bridges (10 reps)
Light Kettlebell Deadlifts (10 reps)
Workout: Endurance-Focused Kettlebell Circuit
Perform the following exercises in a circuit. Complete each move for 40 seconds, followed by 20 seconds of rest. Repeat the entire circuit 3–4 times for a complete workout.
Kettlebell Swings
Target: Glutes, hamstrings, core, and shoulders
How to: Stand with feet shoulder-width apart, holding the kettlebell with both hands. Hinge at the hips, swing the kettlebell between your legs, and then thrust your hips forward to swing it to chest height. Maintain a straight back and engage your core.
Goblet Squats
Target: Quads, glutes, and core
How to: Hold the kettlebell close to your chest with both hands. Lower your body into a squat position, keeping your chest up and back straight. Push through your heels to return to the starting position.
Kettlebell Clean and Press
Target: Shoulders, arms, and core
How to: Start with the kettlebell on the ground. Perform a clean to bring the kettlebell to shoulder height, then press it overhead. Lower it back to the starting position.
Renegade Rows
Target: Back, shoulders, and core
How to: Begin in a plank position with a kettlebell in each hand. Row one kettlebell towards your ribcage while keeping your body stable. Alternate sides.
Kettlebell Russian Twists
Target: Core and obliques
How to: Sit on the floor, holding the kettlebell with both hands. Lean back slightly and lift your feet off the ground. Twist the kettlebell side to side, engaging your core.
Cool Down (5–10 Minutes)
End your session with a cool-down to aid recovery and flexibility.
Child’s Pose (30 seconds)
Cat-Cow Stretch (30 seconds each)
Seated Forward Fold (30 seconds)
Side Body Stretch (30 seconds each side)
Tips for Success
Choose the Right Weight: Start with a kettlebell you can comfortably control while maintaining proper form.
Focus on Technique: Proper form is crucial to prevent injuries.
Stay Consistent: Perform this workout 2–3 times a week to see improvements in endurance.
Listen to Your Body: Rest as needed and adjust intensity based on your fitness level.
This 7x7 kettlebell workout not only enhances endurance but also boosts strength, burns calories, and improves overall functional fitness. Incorporate it into your fitness routine, and enjoy the benefits of this versatile training tool!
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HIIT ABS WORKOUT
Your abdominal muscles are divided into four groups that cover the front and sides of your stomach. They are essential in many of your daily actions, allowing you to bend, stretch, and remain stable throughout the day. By strengthening your abs, you may improve your posture, lower your risk of back pain, eliminate slouching, and, with hard work, potentially achieve the coveted'six pack'. So, how can you incorporate a short and effective ab workout into your weekly fitness routine? That's where abdominal HIIT workouts come in.
WHY IS HIIT GOOD FOR ABS?
HIIT training (High Intensity Interval Training) is a popular training approach for enhancing fitness, stamina, and fat loss. Countless studies have shown the enormous benefits you can notice to your health and wellness by alternating between times of high and moderate intensity while working out.
But HIIT isn't only about increasing your VO2 max or burning calories; it may also be an effective way to enhance strength, build muscle, and target specific regions. One of the numerous benefits of HIIT training is its versatility, which allows you to tailor practically any type of workout to suit inside the interval training pattern. As a result, if you want to focus your workouts on developing your abs, it's simple to create a routine that targets this area. Furthermore, the bursts of high intensity activity allow you to reap the advantages of a much longer workout in just 15 or 20 minutes, making it ideal for achieving significant results in a short period of time.
IS HIIT THE BEST APPROACH FOR AN ABS WORKOUT?
Your goals will determine whether or not HIIT is the right fit for you. If you want to strengthen your abs while burning fat and toning up, frequent HIIT workouts are a great option. However, if you're looking for a visible'six pack' abs area, a dedicated weight lifting or strength training program may be a better option, however combining this with HIIT workouts will still yield excellent results. Developing a visibly'sculpted' body composition requires a lot of effort and is most successful if your body fat is already low, which is why HIIT is an excellent complement to strength training.
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Here are some practical tips and "hacks" to help improve your exercise and fitness routine:
1. Consistency is Key
Hack: Set a workout schedule that you can realistically follow. Even short, regular workouts (20-30 minutes) are better than occasional long sessions.
Tip: Make exercise a non-negotiable part of your day, like brushing your teeth.
2. Use Compound Exercises
Hack: Compound movements (like squats, deadlifts, and bench presses) work multiple muscle groups at once, making your workout more efficient.
Tip: Incorporate more compound exercises to maximize muscle gain and calorie burn in less time.
3. Incorporate HIIT (High-Intensity Interval Training)
Hack: HIIT is time-efficient and burns more calories in less time compared to steady-state cardio.
Tip: Alternate between short bursts of intense activity and low-intensity recovery periods for 20-30 minutes.
4. Warm Up & Cool Down
Hack: A proper warm-up prepares your body for exercise, reducing the risk of injury. Cooling down helps with muscle recovery.
Tip: Spend at least 5-10 minutes warming up (dynamic stretches) and cooling down (static stretches) to improve flexibility and reduce soreness.
5. Track Progress
Hack: Keep a fitness journal or use an app to log workouts, track reps, sets, and personal records.
Tip: Tracking progress keeps you motivated and shows where to improve.
6. Focus on Form, Not Weight
Hack: Proper form prevents injuries and ensures you're targeting the right muscles.
Tip: Master your form with lighter weights before increasing the load.
7. Incorporate Active Recovery
Hack: On rest days, engage in low-intensity activities like walking or yoga.
Tip: Active recovery helps muscles repair without overstraining your body.
8. Mix It Up
Hack: Change your workout routine every 4-6 weeks to avoid plateaus and keep things interesting.
Tip: Try new exercises, switch between cardio and strength, or increase weights and intensity.
9. Prioritize Sleep and Nutrition
Hack: Adequate sleep and balanced nutrition are essential for recovery and performance.
Tip: Aim for 7-9 hours of sleep and prioritize protein, healthy fats, and whole carbs in your diet.
10. Use Fitness Apps or Videos
Hack: Free apps and YouTube workouts offer a wide range of routines to try at home or at the gym.
Tip: Follow guided workouts for structure and motivation.
11. Stay Hydrated
Hack: Drinking enough water helps maintain energy levels and muscle function.
Tip: Drink water before, during, and after your workout to stay hydrated.
12. Set SMART Goals
Hack: SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound) give you a clear focus.
Tip: Break large goals into smaller, more manageable steps and celebrate milestones.
By applying these hacks and tips, you'll not only enhance your fitness journey but also enjoy it more, making it sustainable in the long run.
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How to Prioritise Fitness and Nutrition When Leading a Busy Life
Balancing work, social life, and personal responsibilities can be a lot, and often make it feel impossible to prioritise fitness and nutrition. However, with the right strategies, you can incorporate healthy habits into your routine without sacrificing productivity. Here are some practical ways to stay on top of your health and well-being (even with a packed schedule!).
Plan and Prepare Meals in Advance
Meal prepping is a game-changer for maintaining a nutritious diet. Set aside time once or twice a week to plan your meals, batch-cook healthy options, and portion them out for convenience. This reduces the temptation of unhealthy takeaways and ensures you get the right nutrients to fuel your body. Here are some quick, easy tips:
Cook in bulk: Prepare staples like grilled chicken, roasted veggies, and quinoa to mix and match.
Keep healthy snacks on hand: Nuts, fruit, yoghurt, and protein bars can curb hunger on busy days.
Hydrate: Always carry a water bottle with you, to ensure you keep hydrated throughout the day.
Schedule Your Workouts Like Meetings
If you don’t make time for exercise, it won’t happen. Treat your workouts as important appointments by scheduling them in your calendar. Even short, high-intensity sessions can make a big difference. Some workout ideas for a busy schedule include:
Morning Boost: A 20-minute HIIT session before work.
Lunch Break Move: A brisk walk or a quick bodyweight circuit.
Evening Wind-Down: Yoga or stretching before bed to relax and reset.
Choose Efficient Workouts
You don’t need to spend hours at the gym to stay fit. Instead, you can choose workouts that provide maximum results in minimal time. Some fantastic time-saving exercises include:
High-Intensity Interval Training (HIIT): Burns calories quickly and improves cardiovascular health.
Strength Training: Helps build muscle and boosts metabolism in short sessions.
Active Commuting: Walking or cycling to work adds natural movement to your day.
Make Smart Food Choices on the Go
Busy schedules often lead to unhealthy eating habits, but making mindful food choices can help you stay on track. Here are a few healthy eating strategies to consider:
Choose lean protein and fibre-rich foods to stay full longer.
Choose grilled or baked options rather than fried foods.
Avoid sugary drinks and excess caffeine, opting for herbal teas or infused water instead.
Prioritise Sleep and Stress Management
Lack of sleep and high stress levels can derail your fitness and nutrition goals. Aim for at least 7 to 9 hours of sleep per night and incorporate stress-relieving activities into your routine, like the below:
Practice mindfulness or meditation.
Take short breaks throughout the day to reset.
Engage in hobbies that help you unwind.
Stay Accountable and Flexible
Staying consistent is key, but we all know that life happens. If you miss a workout or indulge in a treat, don’t be too hard on yourself - just get back on track. Keeping a fitness journal, using habit-tracking apps, or joining a supportive community can help you stay motivated.
In Summary…
Leading a busy life doesn’t mean neglecting your fitness and nutrition. By planning ahead, making smart choices, and staying consistent, you can maintain a healthy lifestyle even with a packed schedule. Always remember: small, consistent efforts lead to long-term results.
#health & fitness#health and wellness#healthy diet#healthy eating#physical health#healthyhabits#health tips#healthy food#healthyliving#healthylifestyle#fitness#fitness journey#busy woman#booked and busy
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