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.

summer fat burnout - live in fitness

Summer Fat Burner Workout. NO MORE EXCUSES!



Summer Fat Burner Workout

Going outside and enjoying a workout in the great outdoors is exhilarating!  No matter what your fitness level, weight or age, you can do this workout.  The more in shape you are the faster you go, just make sure you are maintaining your form!  Now get out there and Just Do It!  You will thank yourself afterward!

Perform the exercises as a circuit for a total of 4 times, with little to no rest between exercises.

Running (Modification: fast walk)
Reps: 10 jogs
Pullups (Modification: use a lower bar on the jungle gym and slide legs and body under with straight legs or sit on the ground & pull up towards it)
Reps: 10

Jumping Jacks (Modification: non-jumping Jacks)
Duration: 1 min.

Tricep Dips on Park Bench (Modification: keep knees bent)
Reps: 12
Walking Lunges (Walk with lightweight lunge bring knee close to ground push from front legModification: hold onto a stable post or pole for stability.)
Reps: 10

Mountain Climbers (Modification: high knees, low or high impact)
Duration: 1 min.

Pushups (Modification: standing use the back of a park bench)
Duration: 1 min.

Summer Fat Burner Workout: Almond Protein Pancakes Recipe

RECIPE: Almond Protein Pancakes Recipe

By Debbie Schumacher

Ready in 20 minutes

Serves 4 Servings

240 calories

Nutrition Facts

Per Serving: 240 calories; 19 g fat; 10.1 g carbohydrates; 9.7 g protein; 93 mg cholesterol; 181 mg sodium


  • 1 cup almond flour
  • 2 eggs
  • ½  cup almond milk
  • ½ teaspoon Baking powder
  • 1 teaspoon Cinnamon
  • 1 teaspoon Nutmeg
  • 1 Teaspoon Vanilla Extract


  • Whisk almond flour, almond milk, eggs, baking soda, cinnamon, vanilla extract, and nutmeg together in a bowl until batter is smooth.
  • Heat cooking sprays in a skillet over medium heat; drop batter by large spoonfuls onto the griddle, and cook until bubbles form and the edges are dry, 3 to 5 minutes. Flip, and cook until browned on the other side, 3 to 5 minutes. Repeat with remaining batter.


Add more cinnamon on top of each pancake when fully cooked for more flavor. Remember fresh fruit should be measured to ensure you don’t go over your Macros :)


Dancing Girls -Live in fitness - Fitness Retreat

Fitness Retreat – Cardio-Dance Live In Fitness


live in fitness

live in fitness

At Live in Fitness we’re huge fans of breaking it down to break a sweat. Not only is dancing a blast, but research has shown it can boost your mood, improve your body image, and cure anxiety. And if there’s one truth every person can agree on it’s this: The best kind of workout is the kind that doesn’t feel like work! And few exercises get as fun as this.

Today Alyssa and Amber will be walking you through one of our great cardio-dance workouts.

live in fitness

If you’re not much of a dancer and not ready to hit the club or the gym with these moves yet, don’t worry. You can easily follow along and do this workout in the privacy of your own home. This beginner cardio workout will get your heart pounding, strengthen your whole body, and even bust a bad mood in a matter of minutes. And you need zero coordination to reap the benefits! Just crank the volume and press play!

Ready to get down? CLICK BELOW!

This exercise is part of a giant vault of videos given to you when you complete our program. It’s just a taste of the kinds of fun and effective workouts we do at our fitness retreats. We provide a multitude of classes including dance, boxing, hiking, spin, yoga, and much much more! Check out our AMAZING DEAL and join us at one of our beautiful locations in Hilton Head or our newest location in Los Angeles!

Live in Fitness!


screen-shot-2016-12-12-at-3-40-49-pm5 Ways To Help You Stay Fit During Winter:

It’s getting colder and colder outside. Christmas is right around the corner and your town may already be getting some snow. Feeling the temperature drop can make us all feel a little lazy. Before you break out the hot cocoa and snuggle up we have some great tips to help you stay motivated and keep fit this winter.

1. Avoid sugary coffees. It’s tempting to head to your local coffee shop day after day for the extra boost and warm sugary goodness. But instead of taking in all that sugar and caffein try a hot tea. Tea is cheaper and much healthier and it does a great job warming you up on a particularly cold day.

2. Eat the occasional sweet. It seems counter productive but lets be honest with ourselves: It’s the holidays and we are going to eat sweet treats. It’s just how it is. Instead of torturing yourself and eventually binging at a holiday party on snacks, pace yourself. Allow yourself a treat every once in awhile. Candy canes are low in calories and dark chocolate is much better for you than milk chocolate.

3. Ice Skating Getting out and going for a jog can be particularly tough when it’s cold outside. But if you make your outdoor cardio part of a funner, winter based sport, it can be extremely rewarding. Get your loved ones out of the house, bundle up and head to the local ice rink. Focusing on sports you can only enjoy during winter can help motivate you to get out and get active.

4. Work out videos. Live in Fitness, as well as running a world class winter weight loss camp, we have great online videos via FitClub.tv. We have great motivational, nutrition, and work out vids covering a wide range of exercises you can do at home with little to no equipment. Check out our YouTube channel for more information.

5. Swim If you have a local gym or YMCA that has a pool, swimming is another great form of cardio when jogging isn’t an option. It’s refreshing and gets you out of the house and back in the gym. If you manage to make it a weekly part of your exercise routine you can develop a great habit to carry into the warmer months.

As difficult as it can be, cold weather isn’t an excuse to be lazy. Save those snuggles for when the work is done. Get up, get out, and get going. Be person out of your friends and family who didn’t put on winter weight loss and looks better than ever.


Live in Fitness!!