HIIT Workout

What is HIIT Workout or High Intensity Interval Training?

High Intensity Interval Training (HIIT) is a series of movements with slim to no rest times in between. This maximizes muscle endurance and strength while keeping your heart rate revved and without sacrificing form.

HIIT can be performed by anyone at any level. All you have to do is adjust movements and change your rest times. And when programmed correctly, HIIT can burn that fat, melt those calories and improve your cardio tremendously in a shorter period of time than if you did so on your own.

Why does it work?

Your muscles and lungs start to accumulate an oxygen “debt” known as excess post-exercise oxygen consumption (EPOC). EPOC generates a calorie- and fat-incinerating metabolism for hours after your workout. Continuously training in this fashion will benefit you in so many ways. You will see faster results along with seeing your exercise routine be turned up to levels you never thought you could do. You will quickly grow more fit, both physically and mentally. You will also find yourself challenging your body and in return getting faster results.

You can test this yourself if you have a heart rate/calorie monitor. After a really good HIIT workout, check out how many calories you have and remember the amount. Check your calories 30 minutes later and write down the number of extra calories you have just burned not doing anything but breathing.

Do this again with a standard weight lifting session on your own. The calorie difference will be very different. You’ll also quickly notice (assuming you are still trying to lose weight and become stronger and more toned)  that the benefits are far greater than if you did a strict weight lifting session on your own or a cardio class.

The HIIT workout gets the best of both worlds and then some. You build strong toned muscle, your heart rate stays up, lungs and breathing become more efficient and at the end of it, all more calories are burned during and post-workout.

Below is a short example of a HIIT workout:

3 rounds of 40 seconds each exercise. Move on to the next exercise as quickly as possible.

Start 1st round with 100 jump rope singles

DB swings Overhead/Walking Lunges/Squat Jumps

Start 2nd round with 75 jump rope singles

DB swings Overhead/Walking Lunges/Squat Jumps/ Wall Sit with DB Press

Start 3rd round with 25 jump rope singles

DB Swings Overhead/Walking Lunges/Squat Jumps/ Wall Sit with DB press/ Burpees


30 seconds of work with 15 seconds of rest x4: Mountain Climbers (3 min. total)

Rest 1 minute

20 seconds of work with 10 seconds of rest x4: Box Jumps (2 min. total)

Rest 45 seconds

10 seconds of rest followed by 5 seconds of rest x4: Jack Squats (1 min. total)

HIIT training is going to challenge you. It will be different and most of all fun. Don’t forget to allow your body to take 1-2 rest days a week since these workouts will be more demanding on your body physically and mentally.

If you are looking to shape your body and life in the world’s #1 Fitness Retreat Center contact us now.

After Halloween Candy Binge

There it is, the morning after…..Leftover candy in the bowl by the front door that didn’t get grabbed up by the trick or treaters, or in the bag that your kids brought home from their own excursion around the block, and your tummy still hurts from the “snacking” that you already enjoyed last night.  This is called, the Halloween Hangover, kind of like a booze it up hangover, but with a stomach ache instead of a headache.  And you are feeling very remorseful, but for different reasons as well.  What do you do now, and with all that leftover candy laying around? First, go ahead and have some hair of the dog…that’s right, eat some…pick out your favorite bar or a couple of pieces that you really like. Then pack up the rest and either give the rest away or throw it away.  **Tip if you have Kids (see Candy for Toys below)Another Option is an enrollment into our weight loss retreat.

Now, be satisfied and think about the positive direction that you are taking and how good you are going to feel and don’t have a negative reaction, as even if you only have a candy bar a day for two weeks will set you back about 2 pounds. It will take you eating at your resting metabolic rate for each week ( with no extra yummy’s or wine for those weeks )and exercising at least one hour extra a day to burn it off. This is why the average american gains 10-15 pounds between Oct 31- Dec 31st.  We are eating extra’s and aren’t compensating with any additional activity as most of us don’t have time to do all that extra hours, on top of our existing hours of working out during this busy time of year!

weight loss retreat

Did You Wear Your Sexy Outfit This Year ????

Another Option is an enrollment into our weight loss retreat.


For those of you that wanted to wear something maybe more sexy or fun for Halloween this year, but didn’t, Why didn’t you? Was it that you just weren’t at the weight that make you feel comfortable?  A sexy cat suit is a dream for some, the majority of us are watching those days slip through our fingers.
Many people are still going to be dreaming of fitting into a cat suit again next year instead of doing something to change, but at Live In Fitness we are getting people healthy, and happy and looking and feeling great.  Love your life and live it to its fullest!
weight loss retreat

**Candy For a Toy**

Let your kids pick out some favorites from the candy bag, then the rest set it out for the candy Witch.
During the night, the Candy Witch will take the candy and will replace the Candy with a Toy!  This is a good idea for your kids and they get something fun that they can keep (and that something isn’t belly fat).  Now, get rid of that candy so that you don’t get the belly fat instead!!