We all know by now that high intensity interval training
(HIIT) is the key to maximizing fat loss. But a while ago I’ve discovered Insanity
workout, a full body conditioning program that reverses the maximum heart rate and rest time.
For instance, instead of going at the highest intensity for thirty seconds and at an easier pace for one minute, you’d be doing one minute of maximum intensity,
followed by a fifteen second active rest. One thing that defines Insanity is a whole lot of movement (jumps, raises, kicks, burpees) using your body weight and gravity. This no-frills Insanity-inspired workout engages every part of your body dynamically
(no snoozes like the wall-chair-sit, here). By going from exercise to exercise with minimum rest time, you’ll get maximum cardio benefits and sexy muscle sculpting in one fell swoop.
30 Minutes Total
Warm Up – 5 minutes jog on the treadmill at 6.5 mph, 2 Laps around the track, or 500 jump rope
1. Standing Knee Kicks
Start with your feet shoulder width apart and your arms in front of your chest. Hop on your right foot while kicking your left knee up as high as you can, then repeat on the other side. That’s one rep: do 50 reps or one minute without rest. Rest 15 seconds. Do the second set before moving onto #2.
2. Step Up
Start with both feet on the ground, then step your right foot firmly on a box (bench, or firm chair). While bringing your whole body up, raise your left knee as high up as you can. Step down and go back to both feet on the ground. Repeat 50 reps on one leg, and then do 50 reps on the other side. Rest 15 seconds before moving to #3.
3. Four-legged Crawl
Start from basic push up position with your hands and feet on the ground. Keeping your back as straight as possible, crawl forward by bending your knees and pushing off from your feet. Go forward 50 feet, then crawl backwards (facing the same way, but going backwards) to the beginning spot. Repeat 3 times. Rest 15 seconds before moving to #4.
4. Cross Burpees Start from plank position with your hands in front and outside of your shoulders, and your feet wide apart (like an X). Keeping your hands on the ground, hop your feet forward so that you’re in a crouching position. Without stopping, jump straight up as explosively as you can, spreading your feet wide so that you make an X in the air. Land back in crouching position, then shoot your legs back to X plank position. That’s one rep: do 25 reps–that’s one set. Rest for 15 seconds, then do another set.
Cool Down: Finish with one lap around the track (or 2 minutes on the treadmill, or 200 jump rope). You just burned 300 calories, protected your heart, and got a full body conditioning for shapely muscles. Go You!!! And remember to stretch it out for maximum benefits!
Just when you thought fitness couldn't get any better, more amazing fitness trends have now entered the workout scene. The hottest new fitness trends are quickly moving former headliners like Zumba,stability ball workouts and Pilates down the popularity list. So what are the latest fitness faves. Take a look at a few of the newest trends
, according to The American College of Sports Medicine's survey of the top 20 global fitness trends, and the up and coming picks of 2014.
High Intensity Interval Training( HIIT)
photo courtesy of cnn.com
This type of exercise alternates short bursts of maximum activity with brief periods of rest or recovery. Most of these super-intense workouts are under 30 minutes, which is about all most people can handle.Although it has been around for decades, HIIT
has been increasing in popularity with thanks to amazing programs like P90X
and the surge of Tabata
Check out Tone It Up's fun HIIT workout
Body Weight Training
photo courtesy of lifefitness.com
No time for hand weights or dumbbells Have no fear, bodyweight exercises are here! Body weight exercises require little to no equipment which make it a convenient and inexpensive option for building muscle, boosting cardiovascular fitness, burning fat and achieving overall strength. Pull-ups are a common bodyweight exercise. Plyometrics
have become a popular form of bodyweight training. Ideal for yielding great fitness gains in short workout durations.
Check out a great Plyometric workout
Fitness enthusiasts appear to be more interested in the mind-body-brain connection than ever before. With growing demands, people are passionate about maintaining balance. Classes like Yoga Flow Play class
offer a music sampling experience and explore how certain vibrations and sounds impact yoga flow and poses. Birkram
Yoga are becoming increasingly in demand. All of which, are recognized for improving brain functioning and a perfect way to build strength and flexibility. Watch Aerial Yoga in motion
The low-impact workout that's in demand across Europe is and finally hitting the fitness scene in America too! This water based cycling class is taking the spotlight. Great for all levels of fitness and excellent for cross training. It's perfect for burning calories, help those with injuries injuries or a joint pain. Fitness trend forecaster are naming this one of the up and coming trends of the year. Watch the video
Did we miss one of your favorite fitness trends? Please share your faves below.
Ours is a society that’s obsessed with youth, especially when it comes to women. Our masculine ideal of beauty is strong, dignified, commanding–Brad Pitt, say, rather than Justin Bieber. On the other hand, women stars from 15 to 55 all look about 25 years old: perky, wrinkle-free, and voluptuous. There is no shortage of chemical peels and cosmetic procedures, Botox, estrogen pills and even Human Growth Hormone for anyone who wants to look perpetually young, though the results are often startling, and not necessarily in a good way. In chasing the narrowest ideal of youth, it’s easy to miss out on the beauty of gracefulness at 30, of sensuality at 40, and of wisdom at 50.
Shea Terra Rose Water Ester-C Collagen Regeneration Spray, $18
But wanting to age gracefully doesn’t mean you shouldn’t take great care of yourself. On the contrary, healthy diet and lifestyle, and gentle, natural beauty regimes will help you feel comfortable in your skin–and look radiant and glowing, no matter what your age. 1. To brighten your skin and even out dark circles and dark spots…
Try bearberry extract, kojic acid, licorice extract, and niacin (Vitamin B3). Antioxidant vitamins A, C, and E can help undo sun damage and bring back youthful glow. Try using an organic rose water toner
, which is rich in Vitamin C, to brighten and even. Organic sweet almond oil contains Vitamin E, which is good for healing acne scars and uneven texture.
Dr. Hauschka Regenerating Serum, $85
2. To plump skin and smooth out wrinkles…
The best way to prevent wrinkles is to always put on sunblock. Make sure you wear at least SPF 30 broad spectrum sun protection. Here
are some of our favorite natural and vegan-friendly sunblocks.
To plump out fine lines, make sure you’re always hydrated. It might be surprising, but gentle exfoliation will help reduce the appearance of fine lines–and stimulate cell turnover. You can also try botanical anti-aging serums like Dr. Hauschka Regenerating Serum
($85) with red clover extract and anti-oxidants.
3. To maintain healthy vision...
Eat plenty of antioxidant-rich vegetables like carrots, spinach, kale, collard greens, bell peppers, oranges and cantaloupe.
| | 4. To live long…
Go (eat) nuts! A 30-year Harvard study
, published recently in the New England Journal of Medicine
, found that adults who consume a serving of nuts seven or more times a week were 20% less likely to have died for any reason than those who did not eat nuts. Eating nuts were linked to reduced risk of heart disease (29%), respiratory disease (24%), and cancer (11%). (Bonus: the healthy fats in nuts will keep your skin and hair smooth and healthy).
| | 5. To keep your brain sharp…
Get enough vitamin D. Its deficiency can cause free radical damage in the brain, resulting in memory loss and difficulty learning new information. Surprisingly, recent research
contradicts previously held belief that a diet rich in omega-3 has cognitive health benefits. Still, don’t be disappointed: omega-3 has plenty of other benefits to your body. 6. To prevent sagginess…
Weight-bearing exercises are your best weapon against everything heading downhill (literally). Weight lifting, yoga, pilates, and body weight exercises preserve lean muscle mass, which keep you looking toned and tight all over. If you want extra toning and anti-gravity effect, try rinsing with cold water at the end of the shower. 7. For youthful, lush hair…
Get regular trims every 8-12 weeks, even if you’re growing your hair out. To lift your cheekbones, try getting long, side-swept bangs or long layers. As you grow older, your hair should become more polished, for balance. And yes, do try coloring your hair–the right color won’t just cover grays, but also brighten your face. But avoid going more than 2 shades brighter than your natural color, since too-light hair can be aging. 8. To look 10 years younger in just 2 weeks…
Nope, it’s not a face lift. Try tooth whitening. For an all-natural, DIY treatment, try mixing a bit of baking soda and fresh lemon juice and apply on top of your teeth using a Q-tip. Leave on for just one minute, then gently brush off. Be careful not to leave on for longer since the acid in lemon can dissolve your enamels. 9. To maintain high energy levels…
This is a no-brainer, and not backed by science but by common sense. In your early twenties, you could probably party until 5 in the morning, sleep for a few hours, and wake up refreshed and bright-eyed–amiright
? But as you grow older, you need to stick to a regular schedule, drink only moderately, and get enough sleep. There is nothing as exhausting–and aging–as sleep deprivation and too much alcohol. 10. To maintain healthy hormone levels..
Try maca powder, which is a Peruvian root vegetable rich in protein, B1, B12, calcium, iron, phosphorus, magnesium, and zinc, which promotes healthy testosterone levels. Maca increases libido and fertility
, and eases menstrual cramps, moodiness, anxiety, and depression. Dark chocolate is another libido-booster and mood-stabilizer, with copper, iron, and zinc. Overall, the best way to balance your hormone levels is to 1) maintain well-rounded, nutrient-dense diet and 2) avoid stress! Make sure you have relaxation strategies to decompress and let go of your everyday stresses. Simple, take-care-of-yourself rituals will help nourish your spirit and lower stress hormones.
click image to view a super cycling workout by Womenshealth.com
Many fitness enthusiasts are opting to take their workouts from the treadmill to the bike. Biking is a sure fire way to burn calories, trim stubborn fat and tone those quads. Spinning classes and outdoor cycling is becoming a popular fitness craze for many reasons: tones front and outer thigh muscles, provides less impact and stress on joints than jogging or treadmill, burns calories, improves coordination, reduces risk of diabetes and high blood pressure, and last, but not least, it's a fun way to work out.
So you've decided to give cycling a try, whether it be inside or outside of the gym, you'll more than likely need some "cycling-friendly" gear and great tips to get you going in full speed. Take a peek at some of our favorite fashion finds, helpful gadgets and assortment of cycling essentials.
Great Cycling Info:
Practically Everything You Should Know About Spinning-http://www.spinning.com/en/training_tips
The Scoop on Spinning-http://www.ivillage.com/scoop-spinning/4-a-142431
For Beginners- http://www.fitnessrepublic.com/cycling/cycling-tips-for-beginners.html
12 Tips for Better Cycling- http://www.berkeleywellness.com/fitness/exercise/slideshow/12-tips-better-cycling
Looking for some new music for your playlist. Click below to check out InStyle.com SoulCycle Hit List
Outdoor Cycling Faves.....
Additional Benefits of Outdoor Cycling
- Faster than walking
- Runs on fat not fuel (zero emissions)
- No need to pay for parking fees
More Handy Gadgets
boomBOTTLE is a wireless Bluetooth speaker. Fits perfectly in a bicycle water bottle cage, and is IPX4 splash proof. It comes with a built-in microphone, so it can work as a speakerphone. Comes in a variety of colors.
Waterproof Seat Bag, made out of durable plastic, has a strong zipper and the whole thing is covered with a silicone cover, keeping your zip ties super dry. Great for storing keys, tools, small first aid kits.
Hot Sports is a custom designed reflector that provides visibility for riders. It's weather proof and includes 5 flash settings, comes with USB cable and wall charger.
iPhone 5 Mount Kit
Holds your iPhone securely in place. Speakerphone and GPS are easily accessible with this lightweight kit.
OnGuard Locks offers a variety of optimal security options for your bike.
Do you enjoy cycling? If so, do you prefer indoor or outdoor cycling?
Valentine's Day is becoming so much more than assorted chocolates, doily hearts and mushy cards. Studies show that fit couples enjoy participating in fit activities, and Valentine's Day is no exception. In addition, a study in the Journal of Sports Medicine and Physical Fitness reported that couples that exercise together are more likely to stick to their exercise routine than those who exercise alone. With that said, here are nine great things to do with your sweetie that are fit and fun at the same time. Variety is said to be the spice of life, so embarking on a new experience or activity with your date, might prove to be especially rewarding. Be careful, the following "fit" date suggestions are known to boost heart rates, burn calories, tone bodies and increase overall appeal. After these hot and steamy date options, who knows what lies ahead; some even say fit is the new sexy! Let's see! Oh, by the way, no valentine? That's no excuse not to enjoy Valentine's Day. Treat yourself to a little T.L.C. or consider rounding up some good friends and participate in one of these fun options.
Has your skin and hair been feeling extra flaky and dry lately? It's probably due to the temperature drop caused by the wintery cold weather season. The cold weather climate can be especially harsh on the fitness lovers skin, hair and body. Staying hydrated is essential during these "cold weather" months workouts. No need to fret, we have some awesome recommendations that should alleviate your cold weather woes.
Consistently hydrating our bodies in and out will keep us steps ahead of the troublesome results of dehydration. Water is a must. The rule of thumb is to aim at drinking half of your body weight in fluid ounces. For example a 120 pound woman should aim to drink about 60 ounces of water per day. Water flushes and replenishes the body. like no other fluid can do. Adding a little lemon
be an added bonus to our skin. Water based foods can help too! Drinking coconut water is also highly recommended (beware, yummy coconut water recipe below).
See the experts top hydration tips and tweaks below; these are sure to take you from moisture deficient to splendidly hydrated in no time.
Last month we kicked off the new year with our "Full Body Workout" challenge and "No Sweets for Two Weeks" challenge. How did you do? I know the latter was especially tough for the sweet lovers like myself. I have to admit the first few days of the "No Sweets" challenge, were an utter roller coaster,sweets seemed more tempting and alluring than ever! Thankfully, I noticed my sweet craving began to diminish, as the days progressed. Don't get me wrong, I still gazed as I skirted by the dessert department at the grocery store and when those sweet cravings came a running, I made sure I counteracted them with healthy goodies like: frozen fruit(grapes,blueberries,strawberries,bananas). Removing processed sugar snacks from my pantry, also proved to be useful. Not having those tempting snacks at my finger tips, forced me to opt for healthier options. I soon became accustomed to eating yummy organic bars-KIND bars and Clif bars were my faves. Dried cranberries also saved the day. I must say, I felt pretty good after the two weeks concluded, but I can't honestly say my sweet cravings were gone for good. I realized that soon after the challenge when I attended a friend's birthday gathering- oh how I looked forward to sinking my teeth into that nice big piece of birthday cake, surprisingly I did nothing of the sort. Realistically, I know I am going to eat sweets on occasion, but I take great satisfaction in knowing that I'm able to exercise more discipline and practice restraint which in turn prevents me from over indulging a.k.a "pigging out" on sweets. What was the final sugar verdict for you? How did you do with the "Full Body Workout" challenge. Please share what did and did not work for you.
How are those New Year's resolutions coming along? Are you still on track with those goals or do you feel like you're losing a little steam? Whether you're on track or have fallen off the beaten path a bit, we've found some great fitness apps that are just what the doctor ordered when it comes to staying committed to your fitness/nutrition goals and personal aspirations. These helpful apps are sure to keep your motivation fueled, goals intact and your consistency in check.
Take a peek at our new fitness app faves!
Prices vary from 0-$5. Click image for more details.
This fun app allows users to access a the image of 3-dimensional human body. You can then tap to select a muscle area on the image and it provides an array of exercises and stretches. Your preferred exercises can be added to your workout. Ideal for varying strength training routines. Lots of terrific options.
Do you feel like you're moving in slow motion at times? Have you been proactively trying to lose weight, but have seen little to no results? You might be in need of what we're referring to as a " metabolism lift." Metabolism is the chemical processes in which your cells produce the substances and energy needed to sustain life. In simpler terms, metabolism
is the rate your body burns calories. How fast your body burns calories depends on a variety of factors. For instance, some people are genetically predisposed to lose weight at a faster rate or inherit a speedy metabolism. Studies have shown that gender may also play a role in a person's metabolism rate. Data supports that men tend to burn more calories than women, even while they're resting. And for most people, metabolism slows steadily after age 40. Realistically, we can't control the role our age, gender, or genetics, plays in our metabolism rate. Thankfully, there are other ways we can attempt to boost our metabolism. Of course, we wanted to find out the most effective ways to improve it. Find out the experts top recommendations for revving up your metabolism.
Are you ready for something exciting, energetic, stylish and fully functional to usher in your new year's fitness wardrobe? Look at the lines that made the starting round up of this year's hottest fashion. Fashion forward cordially meets fitness with each of these stunning collections. Click images below to view prices and see more of their lines.