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25 Days of Fitness Day 2: 20 Minute Total Body Workout

December 2, 2016



25 Days of Fitness Day 2: 20 Minute Total Body HIIT workout


Happy Friday and December 2nd! I hope your day is off to a great start!


Here’s to Day 2 of the #DecemberFitProject


Today I wanted to talk about High Intensity Interval Training (HIIT) and the benefits. I can and likely will write a number of articles and sample workouts on this over the next 24 days – just giving you a heads up.


Why do I love HIIT?


It’s fast. This type of training can be done in minutes. Typically I like my HIIT workouts to be anywhere from 20-30 minutes but they can be even shorter if I am pressed for time.


  • It’s intense. The idea behind HIIT training is that we train hard for a bout and then we get to rest when we need it. In our “hard” segments we are pushing ourselves beyond our comfort zones. HIIT training is not about pacing, it’s about pushing. Therefore if you are doing 10 reps – they shouldn’t be leisurely, they should be heavy and you may have to rest while hitting your reps – that is okay!


  • It’s scalable. Meaning you can manipulate a HIIT workout to your fitness level. Take for example the HIIT workout I did this morning. A month ago I would have been able to grab heavy weights and/or last a full minute doing the given exercise. Being deconditioned, I wasn’t able to go as long or as heavy – and that is OK! I was able to get the same intense workout.


  • It’s burns baby! HIIT training burns cals during and after the workout. Yeah, after! There is an effect called “post exercise oxygen consumption” that kicks into effect after your intense bout. Go hard, rest hard, burn more. Oh and it will likely make your muscles burn too ;) A good thing – change is happening.


  • It’s universal. We can apply HIIT principles to cardio workouts and weight training workouts. It’s a win-win. We can even combine the two to come up with some intense and stimulating workouts. HIIT definitely keeps me on my toes and not bored.


The Workout


So here’s today’s HIIT workout: you will need a pair of dumbbells and a bench or chair for dips


5 minute warm up of your choice.


Repeat this circuit as many times as you can in 20 minutes and records your total number of rounds




5 minute cool down of your choice.



Have fun and let me know how it goes! Be sure to share on social media and use the hashtag #DecemberFitProject


Have an amazing rest of your Friday!




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