Try This @ Home: Upper Body HIIT Workout

High-intensity interval training (HIIT) is an enhanced form of interval training, an exercise strategy alternating periods of short intense anaerobic exercise with less-intense recovery periods. You will want to piggy-back muscle groups; i.e. High-intensity legs exercises should be followed by a low-intensity leg exercise.

A single circuit setup is as follows:

• 60 seconds of a High-Intensity exercise with no break between!
• 75 seconds of a Low-Intensity exercise with no break between!
• Repeat 2 Additional Times with NEW exercises
• Rest for 60 seconds minimum before starting a new circuit
  • Note: a total circuit will take 6 minutes and 45 seconds to complete

You should be able to complete 4-5 (max) circuits in 45 minutes with a proper warm-up and cool-down. If you have the equipment or nice weather outside, I recommended you perform a cardio only circuit for your final circuit.

What you’ll need

• 2 sets of dumbbells
  • light & *medium/heavy weight
• Timer set up for the proper intervals
• Yoga mat or carpeted surface

 

Example Upper Body HIIT Workout

Circuit 1
8 Count Body Builders
(Lying Chest Fly)
*Jumping Jacks to Shoulder Press
(Front Raise)
Bicycle Crunch
(Crunch)

Circuit 2
*Stationary Right Leg Lunge with Bicep Curl
(Overhead Triceps Extension)
*Stationary Left Leg Lunge with Hammer Curl
(Triceps Kickback)
Sit Up
(Reverse Crunch)

Circuit 3
*Bent Over Row
(Bent Over Rear Deltoids Raise)
Floor Swimming
(Hyperextension)
V-Ups
(Plank)

Cardio circuit directions:

• You will begin with your high-intensity interval, which means it will be the fastest you can perform the exercise (either a sprint, run/jog, or speed-walk; or rotations on a bike).
• You will then move to the next lowest intensity (sprinters spend their low-interval in a run/jog; runners/joggers move to a speed-walk; speed-walker move to a casual walk).
• Repeat 2 additional times with the SAME exercise intensities as your first high and low.

For your warm up I recommend doing some jump rope in place (no rope necessary) to get your heart rate up, followed by a set of walking lunges and arm circles. Spend 3-5 minutes warming up.

For your cool down I recommend doing some standing and sitting stretches targeting the muscles you worked on. Spend ~5 minutes stretching.

Desk Jobs: Staying Fit at Work

You’ve heard it before: it’s dangerous to spend all day sitting at work! Well you didn’t hear false. It is.  Sitting for extended periods of time contributes to a number of health risks such as increased metabolic syndrome, which is a combination of medical disorders that  increase your risk of developing cardiovascular disease and diabetes, it’s linked with rising rates of cancer (I know everything is these days), slower metabolism, and larger bottoms.

With all these risks it can seem like your office job is killing you, but don’t go quitting your office job yet! There are plenty of things you could be doing to fight those risks.

At no cost you can take frequent small breaks where you walk around the office or stretch. By getting up and moving you are fighting that sluggish metabolism! Try to take breaks every 45-60 minutes.

For a few dollars you can get an assorted range of resistance bands and spend some time doing various band exercises. Use your chair to add resistance to chest flies; secure the band underneath your foot and do some bicep curls; there are dozens of exercises you can do all at your desk, seated and standing, to get your muscles working. Take short breaks and get a light workout in.

For between $40-$150 you can invest in a desk cycle of which there are numerous brands, so do your research! These bad boys fit underneath your desk and allow you to get your heart rate up and burn calories while you type away at that keyboard. I recommend getting a model that has a plastic case, otherwise the $20 all metal version could cause some nasty burns (they use friction for resistance)! Also, you will want to make sure you don’t have a rolling chair otherwise you will need to hold onto your desk to stay steady, and then you won’t get any work done! Use the desk cycle for 30 minutes a day.

Try switching out your office chair for a balance/stability ball chair.  Though the verdict is out on whether these chairs are great for your posture, studies have shown that those with low back pain have found a decrease in discomfort using these chairs. You can also pop the ball out and bang out some great stability ball exercises and stretches right there in your workspace.

If you have the finances and/or the support of your boss, having a standing desk could be a great option. Studies show that standing burns 40% more calories than sitting. There are risks with standing all day, however, so the best option here is to split 50/50 between standing and sitting.

Finally, if you are one of those lucky few who can get the treadmill desk, you could spend your day walking and typing at the same time. By using the desk at a very casual walking speed (1-2 mph) you are integrating movement and gentle exercise into your daily routine that won’t get you sweating, but will gradually burn calories throughout the day, keeping your metabolism revved and those muscles from going stiff.

Of these options, I myself use the top three when I’m banging out the daily paperwork: frequent breaks, resistance bands, and the desk cycle. I’ll get up to make myself a cup of decaf, grab a bottle of sparkling water, or just to check on my coworkers.  I’ll break out the bands and work on high reps and stretches. And I try to get in 30-60 minutes of cycling. Combining multiple options keeps it interesting and helps fight the sitting risks on multiple fronts.

Doing one or multiple of these already and want something extra? If you work in an environment where you can go for a jog on your lunch break, I recommend packing a change of sweats and putting a mile or two on those sneakers! Get your cardio during the middle of your day and clear your head before getting back to the grind.