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October 13, 2011 by Katie

I’ve realized that other than my runs, I’m pretty un-descriptive when it comes to telling you all about my workouts! Usually it’s just because I can’t remember everything I did, or don’t know how to explain it, so I just give up! Well today, I’m going to show you my cardio/weight-lifting combo from this morning!

I kept reading about Julie’s 100 squat leg workout, so I decided to mix up my leg workout by trying the 100 squats, and adding in some new moves!

I started out by doing a HIIT workout on the elliptical. I like doing intervals on the treadmill, but the elliptical is actually just as effective! I couldn’t run for almost 4 months this summer, so I tried to keep up my cardio by using the elliptical. I was worried I would be huffing and puffing when I got back to running, but it was just the opposite! My pace increased immediately and I felt great. Evidence that doing an HIIT workout on the elliptical is just as effective as on the treadmill!

25 Minute HIIT Elliptical Workout

First, I set my treadmill to a setting where it goes up and down 2 hills during the workout, and it’s broken into 4 sections so you do the first 1/4 forward, the second 1/4 backwards, then forwards and backwards again (it tells me when to switch). But you can do this without the hills too! It just mixes things up and makes it more interesting.

min 1 – 5 forward at generally fast pace (warm up)

min 5-10 backwards; first 30 sec “sprint” going as fast as you can. Do the next 30 sec at a normal pace (don’t slow down too much!) then switch back and forth every 30 sec.

min 10-15 do the same thing but going forwards!

min 15-20 do the same thing but going backwards!

Then, I’ll either do a 5 min cool down or, like today, I hopped on the treadmill and walked uphill for 5 minutes to cool down.

photo (60)

Great gym lighting… But I wanted to show you all the type of elliptical that I did this workout on. After my cardio, it was time for a leg workout!

Leg Workout

Stability Ball Hamstring Curls: 3 sets of 15 with a 1 min plank between the sets

100 squats (I had to do it 70, and then 30)

Deadlifts: 3 sets of 15 with oblique ab moves in between sets

Standing Side Leg Raises: 3 sets of 20 on each leg with 50 crunches in between sets

Superset of Vertical Leg Press and Calf Raises: 3 sets of 15 for each move

 

All of these moves you can Google, or just ask me about them! Haha I actually Wikipedia-ed dead lifts while at the gym to see if you bend your knees or not! You do!

When I got home, I made a new smoothie concoction! (since I can’t eat bananas for five days… ugh)

Strawberry Peach Smoothie

Ingredients

1/2 cup almond milk

heaping 1/2 cup frozen strawberries

heaping 1/2 cup frozen peaches

1/2 T ground flax

1 scoop vanilla protein powder

1 tsp Truvia

1/4 tsp coconut extract

Served with Panda Puffs and Rice Chex


It was so sweet with both the strawberries and peaches! Delicious!

HIIT workouts are becoming quite the fad! Have you tried it out and if so, what are your favorite ways to do them?

Do you like having goals to motivate you, like Julie’s 100 squats?

 


14 comments »

  1. oy this reminds me I have to get my booty back in the gym!

  2. Hmmm, I do my deadlifts more like this video http://www.youtube.com/watch?v=7eACTTzeh-E. The wikipedia version seems very squat – ish to me. I love deadlifts because during the lift it doesn’t seem that hard but boy oh boy do my hamstrings get sore the next day.

    And I really need to do some strength training this week, I’ve been slacking. :(

    • ah, a single leg deadlift! I should try that since it works one leg at a time. I learned it the two-leg way from my trainer, although when I did it with him i stood up on a step and let the weight go below my feet to help stretch my hamstrings

  3. Sienna says:

    I’ve never done the elliptical backwards. Does it use different muscles? Do you think it is a better workout than just doing it forward the whole time?

    • I definitely feel like it works my muscles differently, especially when I do it at different inclines (by using hills). It also mixes things up mentally and makes the time pass more quickly while keeping you from just loosing focus in a magazine and slacking!

  4. Kris says:

    Great post doll!! Ok, I’m just getting into HIIT as well!! This is my fav: http://www.iheartwellness.com/?p=6005

    I have tried a few, but have the most fun with the video from Blogilates on YouTube!

    xxoo

    • I watched bits of the video and I love the spunk! Haha I also love that it’s nice a short, I’ll have to give it a try! Also, I looked at your about me page and like your blog! I’m currently having some stomach issues as well; hopefully I’ll get it all figured out too!

  5. That is one killer looking workout! Great job with that one! And the 100 squats are soooo tough. I did them once and was sore for days.

  6. Wow what a great workout! I want to try the 100 squats challenge, although I bet I won’t be able to walk for a few days ha

  7. Kristin says:

    I love your Strawberry Peach Smoothy! I think the almond milk would make the smoothy so flavorful and healthy. I’m looking forward to trying it soon!

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