15 Minute Fat Blasting HIIT Workout

When you are short on time but still want to get a great workout in HIIT circuits can be your best friend...fat blasting best friend that is!  I like to add these kinds of workouts on the days that I am just doing cardio.  Since I am in the process of training for a 5k I am spending more time on a treadmill than usual.  On the days I just have to get my 30 minute run in I will add this on the end to really blast some fat and work on my endurance.  I notice that when I do short, but fast paced HIIT workouts regularly my endurance improves.  Plus, our bodies naturally crave homeostasis (no change) so when we are trying to lose weight our body quickly adapts to what we are doing, it is just a way to keep up alive!  Our bodies don't know short season is fast approaching and we are trying to shed the winter weight (even though I tell it daily!).  I try to fight the plateau by constantly changing up my workouts. 

My schedule recently has been as follows:
Monday- chest, arms and my 30 minute Couch 2 5k training plan
Tuesday- walk on the treadmill- 60 minutes steady state
Wednesday- back, shoulders and abs and my 30 minute C25K plan
Thurs- rest
Friday- C25k plan & HIIT workout
Saturday- legs and a short treadmill walk at an incline
Sunday- rest


Here is one of the HIIT workouts that I have been doing:
Plank Jacks
Squat to Shoulder Press
Fast Feet
Lunge with Bicep Curl
Jump Squats

I will do all 5 exercises consecutively 20 seconds of work then 10 seconds of rest.  At the end of the round I will rest for 1 minute before repeating the circuit 3 more times for a total of 4 times.  This should take about 15 minutes total.  I use my GymBoss interval timer and love it!  It is an easy way to time my intervals of work and rest.  Here is an image you can pin to save this workout for later.  I love going to my Pinterest Working On My Fitness Board when I need to find some new moves or a new workout.

After you finish the workout and are all sweaty, have a post workout shake then come back and tell me what you thought of the workout.  Happy Fitness Friday!

What tricks or workouts do you do to beat a plateau?

Do you have a workout schedule?

Today I am linking up with Nicole at Fitful Focus, Jen at Pretty Little Grub, Fitting It All In, and Running 4 Cupcakes. 

Total Body Circuit Workout + Clean Eating Pizza Recipe

Good Thursday morning.  I hope that you are all having a fantastic week.  Mine has been great so far, I have gotten in all my workouts and I am enjoying a rest day today. Last night I had 2 of my favorite clients over for a training session and lets say by the end of the workout they tired and drenched in sweat.  Program design is one of my favorite things about being a trainer.  Here is the total body workout that I took my clients through, let me know what you think!

I love doing Kickboxing and since I had two clients working at the same time we did super sets with running on the treadmill while the other client did boxing with me.  I think I have mentioned before that I add the Jillian Michaels Quick Fix Kickboxing to my weekly routine and I absolutely love how I feel when I am done.  While chatting with my clients last night we decided to take a weekly kickboxing class together.  We should be starting next week!  I will let you know how that goes.  Do you like kickboxing?  What workout leaves you feeling awesome? 

Photo Credit here

 As I am sure I have mentioned before, I love pizza!  Here is a clean eating personal pizza that will take care of those pizza cravings from Clean Eating Magazine online. What is your favorite cheat meal?

Personal Pizza with Garlic, Spinach and Mozzarella
Serves 2
Ingredients
1/2 cup natural salt free tomato sauce
1/4 to 1/2 tsp Italian seasoning to taste
2 or 3 medium garlic cloves (passed through garlic press)
2 whole wheat, sprouted wheat or gluten free pitas
1 cup loosely packed spinach leaves finely chopped
2 oz fresh mozzarella, thinly sliced in rounds
2 tbsp minced fresh basil leaves

Instructions

1. Preheat oven to 400 degrees F
2. In a small bowl combine tomato sauce, seasoning and garlic, mix well
3. Place both pitas on a foil lined baking sheet, evenly divided the sauce between two pitas, leave 1/4 inch around border edges.  Sprinkle with spinach, then arrange mozzarella rounds over top of greens.
4. Bake for 8 to 10 minutes, until greens are wilted and cheese is melted.  Remove from oven and sprinkle with basil.  

Nutrition Information per pizza: Calories: 183, Total Fat 5g, Carbs 24, Fiber 4g,  Sugar 3g, Protein 11g

I hope that you are having a great week!