HIIT Training

For the month of April, I’ve decided I’m going to make an effort to work out twice a day, a couple times a week. That means, I need to get my butt out of bed early to get it done before work, because the chances of me getting up early on a weekend when I can sleep in is none. It’s not going to be easy because I’m not a morning person. So, that’s also the reason I’m only going to try this for a month. I’m pretty sure I couldn’t keep it up long term. I value being lazy way too much. So, the idea is that my morning workout will be shorter and the evening workout will be a normal workout. Basically, just a little extra exercise in my week to kick start my goal of making my work pants not double as compression pants.


Anyway, it’s not April yet but I decided to try it out today. My personal trainer gave me a HIIT workout that I’ve been wanting to try  (and I think she got the workout from this site). If you don’t already know, HIIT stands for “high intensity interval training.” So, HIIT training is all about speed. The workouts are intended to exhaust your muscles of their stored energy which is the quickest way to burn fat. The best part is they are only 20 minutes or less, so they are really good workouts when you’re short on time but want maximum results.  Or for when you want to sleep in as late as possible but still workout ‘cause you’re a lazy-ass.

Here’s what I did:

The “work” column is all out effort sprinting and the “rest” column is easy running or walking. I did the original workout and hated it. But I’m posting it anyway. Just because I hate it doesn’t mean you will.

I think the original workout would be better outside. It takes about 10 seconds for my treadmill to slow down to a walking pace, so I wasn’t getting much rest. I ended up adding 5 seconds here and there just so I could get a rest in. Then, it was just a big mess trying to figure out where I was in the workout (I had it printed in front of me) because I’m watching the sheet and watching the treadmill time and trying to change speeds. Toward the end, I accidentally sprinted for 50 seconds instead of 10 because I read the sheet wrong. So everything about that workout was annoying to follow. With all my additions, the workout was 18 minutes long and 1.85 miles. Next time, I’m going by my modified version. I haven’t tried it yet so it may still need some tweaking.

(Usually I do a 20 minute workout of 40 seconds work/20 seconds rest which is super easy to do on the treadmill.)

Later in the day, hubs and I went to Crossfit and did a workout that kicked our butts.

Because I can’t get my chest to the floor when I do a regular push-up, I did progressive push-ups. Basically, you do a regular push-up on the way down and then a girly push-up on the way up. Again, I couldn’t find anything online depicting this so…

I know. You don’t have to say it. You love that graphic. I hear progressive push-ups work the best when you’re wearing nothing but blue sneakers too. But seriously, they are supposed to be a good way to get your muscles strong enough to where you can do regular push-ups (chest to ground), which I can’t do. I’ve been doing regular push-ups half way down and thinking that was good enough.

Also, our trainer was telling hubs and I how stiff we looked during our workout. He asked us if we had been on any long car rides or sitting for long periods of time this week. I guess all those extra work hours sitting at my desk have taken a toll. So it makes total sense that I’m sitting at a desk and blogging right now. Guess I should stop being an old lady on the computer and go enjoy my Friday night.

Have a good weekend everyone! 🙂


Filed under Crossfit, Speed Workouts

13 responses to “HIIT Training

  1. That sounds like a tough crossfit workout! We did Barbara last night (just at the gym, not at a box or anything) but I always do my pushups on my knees cause I can’t do them either. Maybe I’ll try your way, using your diagram as my guide, of course 🙂

    • Paula

      We don’t go to a box either. It’s just me and hubs in a gym with our trainer who specializes in Crossfit. It’s nice because since there’s only two of us he’s really making sure our form is good. And LOL about the diagram. You might want to print that up. That’s quality artwork.

  2. Sarah S

    Woah, progressive push-ups still look hard. I guess I should master the girly kind someday.

  3. I think I’m going to have to try progressive pushups! I cant come close to real ones yet- maybe these are just what I need!

  4. I love the idea of progressive push-ups – I can’t believe I’ve never heard of these before. My gym instructors only seem to give two options: full or girly – but something in between might be just right for me!

    • Paula

      I agree! I can do about 10-15 regular push ups but then girly ones are too easy unless I do a ton of them. The progressive ones are challenging but not so hard you can’t do them.

  5. Good luck with the 2-a-days! You can do it!! I’m wearing sunglasses from now on during all workouts. The sun never sets on a fitness machine.

  6. Julia

    Def gonna try progressive pushups, but only because you pictures is so awesome.

  7. Good for you for doing 2-a-days! You’re more ambitious than I am! Love the push-up art. lol

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