#What is a Beginner HIIT Workout?

[freeonlineworkouts]

What is a Beginner HIIT Workout?

[4theitgirls]

a beginners guide to pilates

🎀 what is pilates?

pilates is a form of strength training exercise that focuses on low to medium impact movements to improve muscle tone, stability, endurance, and mobility. pilates also focuses more on the smaller muscles of the body compared to traditional strength or weight training.

🎀 benefits of pilates

including the benefits that exercise generally brings, pilates:

improves mind-body connection and body control

improves active flexibility and mobility

works the core, improving stability

improves coordination and balance

reduces mental and physical stress

works muscles that can be neglected in our daily lives

treats and prevents body pain, including menstrual pain

teaches you how to pair your breath with your body

keeps the joints healthy without putting pressure on them

🎀 where to start

while you can absolutely start with studio or reformer classes, you can also do pilates routines on youtube! i recommend move with nicole and dansique fitness. if you want to get your cardio in as well, i absolutely recommend eleni fit. her workouts are some of the best i’ve ever tried!

🎀 personal tips

keep your core in mind. core strength is a major benefit of pilates because each movement requires at least a mild amount of core work to keep your body stable, so do your best to keep the engagement throughout.

start slow. pilates movements can take a while to fully understand and it can take a while to build the mind-body connection, so don’t push yourself too far in the beginning. your coordination will improve over time!

don’t underestimate it! while the movements are generally slower than other types of exercise, you will work your muscles just as much and in a way they may not have been worked before. sometimes i even find pilates more difficult than hiit or weights!

[magicxc]

Safe Word

Pairings: Survey Corps x Reader - how they react to the safe word being called

Word Count: 2967

Warnings: cuteness overload

A/N: This is how I think our bois would react to the safe word being used. Everyone is respectful and fluffy in this so enjoy and tell me what ya think!!

If you’re up to it, check out my headcannon with aot x safeword ignored. Its as it sounds - a darker version of this, so do proceed with caution.

Headcannons Masterlist

Safe word - sparrow

Eren  - Maybe it was the emotional toll of the day or the sensitivity right before the start of your period, but you just couldn’t keep up. Normally when Eren got a little rough with you it was an enjoyable experience but today just seemed rather, off. Legs curled around his waist as he steadily drove into you left you with nowhere to go; taking everything he was giving your body. And suddenly it became too much to handle, the pressure of it yielding more discomfort than pleasure. You tried to hold on, for him, but the tears that pricked at your eyes had Eren slowing down before your words did.

“Sp- sparrow,” you heaved, the waterworks now in full effect. Halting completely Eren pulled out of you, thumbs wiping away at your cheeks as he bombarded you with questions. 

Apologising for something he didn’t yet understand, he engulfed you in a bear hug until you were ready to express yourself; slowly rocking you both back and forth as he kissed along your temple. After explaining to him how you felt overwhelmed with everything, he’d made you promise to always tell him when you weren't feeling like yourself, especially if it was at the expense of his pleasure. Nodding in agreement, you’d watch as he left to get you a bottle of ice cold water; cuddling you to a peaceful sleep once you’d both settled down.

Levi - being humanity’s strongest soldier meant that Levi had to be extra careful when it came to everyday people. Certain things like a friendly game of arm wrestling or even cracking eggs for breakfast had to be approached cautiously. And while you did allow him to let loose in the bedroom, even that he conducted to a certain extent; always holding your safety in high regard. However, his idea of taking it easy and your idea of taking it easy were vastly different and while you two were still trying to gauge his strength in the early stages of your relationship, there was a safe word put in place.

“Sparrow,” you’d weakly cried out, eyelids heavy and limbs flaccid from the sixth round you and Levi had found yourselves in. While the sex was great and the orgasms mind numbing, six rounds on your poor body was beginning to take its toll. You’d felt weak and the heated feeling building in your belly to signal yet another explosive finish was borderline sweltering. No longer did those black dots that danced around your vision feel fun and soon the empty contents of your stomach threatened to rise. It was like a HIIT workout for a beginner but without the prep. 

Sweat prickled at your forehead and body moist enough to stick to the sheets you were all too eager to tap out, revealing to Levi just how wrecked you were beginning to feel.

After hearing the safe word he stopped immediately, eyes bulging out of his sockets at the idea that he’d hurt you beyond repair. He tended to be a bit drastic in thought when it came to you, but that didn't stop the apologies that tumbled from his lips. Levi would go on to make you a cup of green tea to calm down your symptoms and would keep you up in conversation until the sun rose; much like a mother making her child sing in the bathtub to ensure their safety while she left the room for a towel. How your quiet boyfriend managed to talk you into the wee hours of the morning surely surprised you, but you’d gladly indulge at the efforts he’d go through to make sure that you were okay.

Erwin - Erwin was a generous lover, sometimes too generous as his tongue worked wonders on your clit. Tongue flat against the nub, he’d let enough drool gather at the tip to rub around the bud as effortlessly as possible. Coupled with the two finger combo he’d drive into your pussy had you seeing literal stars. Erwin had come to learn that not only did this garner powerful orgasms for you, but it also garnered quick ones. It was something about his skilled body that would have you unraveling in three minutes flat. And much like the Commander of the Scouts appreciated when his planning yielded successful results on the field, so did the Commander in the bedroom appreciate when his woman yielded successful results from his ministrations; so much so that he’d barely hear the word leave your mouth.

Stopping, he’d uttered “what?”

“I said sparrow,” you panted.

“Baby, I- I’m so sorry,” he apologised.

Thankful for the break, all you could manage was to catch your breath before Erwin began interrogating you with questions of how you felt, where’d it hurt, when did it become too much, what do you need, why didn’t you stop him sooner, etc.

You literally had to shut him up with a finger to his lips, clarifying to Erwin that while it was more pressure than pain, you were fine now. Did it stop him from hurling ten more questions your way? No! And while you were initially annoyed, you were appreciative that he’d cared so much that he was willing to nail down the exact line of no return so he’d know never to cross it again. 

Connie - “thwack” was the loud echo of your skin crackling against Connie’s palm. Bent over his knee, he found himself ‘punishing’ you for whatever roleplay you guys were currently in the middle of. Eight spanks in and the fiery ache to your ass cheek had you quickly forgetting exactly what scenario you two were acting out. All you could think of was how soon you wanted it to end. 

Apparently you’d stop counting which meant that Connie had to start from the top and maybe it was the soreness of your ass, but his hits seemed to rain down even harder on your puffy skin - no doubt leaving behind a handprint. And by the third count you were effectively tapping out, croaking out your safe word before his hand could connect again.

“Sparrow, sparrow, sparrow.”

Hand halted high in the air, Connie quickly turned you over and wrapped you in his arms, begging for your forgiveness. The pleading never ceased and when you were finally able to gather your thoughts, all you wanted was to call it a night.

You’d forgiven him rather quickly especially considering you both were trying something new. But after he’d rub your skin down in aloe vera gel, you two discussed the idea of a middle word, much the same as a yellow traffic light signals that a car should slow down, this middle word would signal that whatever act is being done should continue with caution.

Plopping down next to you, Connie had showered you with kisses, apologies, and now snacks; even managing to slide in a joke or two. While this was an uncomfortable experience for you both, his love language was definitely laughter, trying his best to keep the atmosphere light but also working towards making sure that something like this never happens again.

Jean - While you and Jean tried to keep sex relatively fresh, nothing could ever really beat the classics - good ole fashion head. It was fun and oftentimes turned you on just as much. Face lodged between his thighs, the floor beneath you was a slobbering combination of your spit and Jean’s fluids. 

His hand guided you on the exact pace he wanted you to go, muttering out instructions of how you should please him in the process. The better it felt, the more aggressive he tended to get, hands cradled around your neck as he bobbed you along his shaft.The words you attempted to say came out mumbled and instead sent vibrations to all the right places; and what he thought was you amplifying the experience only made him thrust his hips toward your face more forcefully. Spit bubbling out the corners of your mouth and tears streaming down your face, Jean couldn’t have felt more turned at the sight, his brows crinkling to confusion once your fists began to beat against his thighs.

Halting his movements, he helps you up to which you breathlessly utter your safe word - “sparrow.”

Jean’s face instantly fell and regret filled him to the brim at the idea that he’d been so caught up in his own pleasure that he didn’t realise just how uncomfortable things were getting for you. 

Of course you knew Jean would never hurt you on purpose but you couldn’t help but feel a little frustrated with him. Opting to talk about it some more in the morning when you’d be more emotionally settled, you watched as Jean ran a bath for you; delicately washing the stress from your body and carefully preparing you both for bed. In between it all, he’d profusely apologised, promising to be more attentive the next time you found yourselves sexually active.

By the end of the night, you were pretty much over the incident and insisted on being the big spoon to Jean to allow him a bit of vulnerability in a moment that no doubt left him feeling distraught. 

Onyankopon - It was safe to say that Ony was above average. While sex with him was definitely mind blowing, it had its moments of discomfort and today seemed to be one of them. Fresh from date night, you guys burst through the front door, lips glued to the other as fingertips slid along heated skin. Clothes were stripped and scattered throughout the room, with your foot slamming the door close behind you. 

Soon enough, you’d both ended up on the couch with you atop Ony, riding him into oblivion. And boy was he excited to help you, thick hands tightly secured around your waist as he grinded you into his hips; a nice rhythm that was slowly picking up in pace. His deep thrusts only added to the sensation, dick at the tip of your cervix, as you tried to ride yourself into creating more moisture for the friction.

You were eager to have sex with Ony and you still wanted to, but sometimes it took a little more work to get you as ready as he was. Even though you were turned on, your body needed more time to catch up with your mind. And try as you might, you had to call it quits for now.

“Ohhh my gosh, Ony!! Sparrow, please sparrow,” you’d chanted.

Carefully dislodging himself from you, Ony carefully sat you on the chair, tucking loose strands of hair behind your ear before landing a soothing kiss to your forehead. 

“I’m so sorry pretty,” he lamented.

He’d thank you for speaking up and went on to inspect your body for any bruising. This wasn’t the first time you and Ony had gotten caught up in the moment and it surely wasn’t the first time your body was slower to catch up to his; but it would be the first time you’d felt all too tender to proceed.

You were still ready to go, but you definitely needed a little more prep and after confirming that you were okay to continue, Ony insisted on adding to the moisture with his rigid tongue - ensuring that you’d come at least twice before entering you again. He’d even let you ride him, after much convincing, and was hell bent on taking things slow tonight and for the next several days to come.

Reiner - Maybe his boss had pissed him off. Or maybe there was a discrepancy with one of his coworkers. Hell, maybe he’d woken up on the wrong side of the bed, but for whatever the reason Reiner was not giving you any moment's reprieve. If the head board that viciously slammed against the wall wasn’t indication enough, your sore pussy surely was. 

Not that it happened often, but you didn't mind when Reiner lost himself inside you. In fact, you’d insisted on it; insisted that he mold your body to his will all in the name of relieving his frustrations. But today felt different, felt unfamiliar. You watched as his lips came together to let out grunt after grunt - looking on as his eyes stared straight through you, dark and obscure. You’d even noticed the way he handled your body so carelessly, tossing you around as if you were a rag doll. 

And you’d begun to feel exploited. Like a stranger using your body to get himself off and the lump that bloomed in your throat had made the safe word almost impossible to say; but somehow you’d managed, and thankfully he’d heard. 

“SPARROW,” you’d yelped.

Reiner’s thrusting had slowed to a complete stop, confusion etched into his every feature; and finally you’d begun to see cracks of your boyfriend, almost as if his spell of anger was lifted.

He’d been mortified when you explained to him how you felt, dropping to his knees as he clung onto your torso in a fit of apologies. He stayed like that for a few minutes and when you both came to, you assured him that you’d be fine and encouraged him instead to talk to you before he decided to use your body as a sole source of relief. 

Reiner agreed, but things between you sort of fizzled out over the weeks to come. It felt like he was walking on eggshells when it came to you in conversation and physical touch alike; gently kissing you or even hugging you, almost like he was afraid that you’d break at the slightest pressure. No matter your efforts to assure Reiner that you were fine, you decided to let it run its course.

And over time, he’d learn to do a lot of self work and reflection in terms of getting to the root of his problems all the while being more open in discussing his true feelings and thoughts with you. You were overjoyed that he was finally taking the necessary steps toward improving his mental health. And when he finally felt comfortable enough to effectively communicate with you, to have sex with you, and to even get rough with you, well, it was divine.

Armin - Nipple play was Armins latest obsession. He’d gotten into it after a sexy session between you two and what started out as initial embarrassment turned into full fledged enjoyment. So much so that he’d encourage you to get in on the action as well. 

Although nipples were an erogenous zone for everyone, you couldn’t help but feel that yours were a little more delicate; or at the very least Armin had a higher tolerance for pain. Clamps latched onto each nipple, Armins hand was firmly wrapped around your throat as he drove into you again and again. There would be the occasional tugging of the clamps and what started out as hypersensitivity very quickly turned painful.

You’d tried to utter the safe word, but with Armin’s hand around your neck, the best you could do was mouth it and fortunately for you he was an attentive enough lover to catch it. Unwrapping his hand, you murmured the word once more for good measure.

“Sparrow.”

Still inside of you, he’d come to a standstill, peering beneath wet eyelashes in what you could only describe as panic. Fat teardrops hit your cheeks from above as he works to unlatch the clamps and pulls out of you entirely; the apologies never ceasing.

Seeing Armin so riled up had gotten you equally as emotional and before you knew it tears were sliding down your cheeks as well, arms flying around his neck as you held him close. The night grows quiet save for your hearts that beat against the others chest and when enough time passes by, you both decide to get some sleep, still wrapped tightly in each other's arms, choosing to discuss it in the morning.

Floch - Floch had turned you all the way out. You’d become perfect in every way for him and that included sexual. Ass hiked into the air, you bounced into the mattress each time he drove into you. And it’d felt great, it always did. But somehow you just couldn’t get into the groove of things this go round. To put it simply, you weren’t in the mood and it wasn’t until he was balls deep did you realise. Were you turned on? Yes. Was your body responsive to his? Absolutely. But your mind wasn’t in it and you’d wanted this session to end just as quickly as it started. No matter how far along you and Floch got into sex, let alone penetrative sex it was always crystal clear between you two that consent could be revoked at any time; and you decided to do just that.

“Sparrow,” was the safe word you so tiredly whispered.

Immediately Floch stopped thrusting, removing himself from you as he kissed up to your spine until he’d reached your neck, sorry on the tip of his tongue in between each peck. He’d carefully flipped you over and proceeded to shower your face in butterfly kisses, apologies continuing to spill from his mouth until you were able to speak. 

Worn out, you’d go on to tell him how you felt and he’d mildly chastised you for even letting it get this far. After all, he is a grown man and would never put his pleasure before your well being. Softly smiling, you thanked him and leaned in for an open mouth kiss.

To seal the deal, Floch went on to massage your entire body down with your favorite oils until your light snores lured him into his own slumber; eager to get a full night's rest so he could treat you to your favorite breakfast in the morning.

[frociaggine]

Hi ❤️ I was wondering, do you have some recs/advices for light cardio HIIT sessions? I follow a weight lifting program online split on 3 days, i'd like to do some type of cardio on a fourth day but online there is.. TOO MUCH infos, i'm basically a beginner still and i'm getting so confused 😭

hi hi thank you for asking I LOVE these questions ❤️ I totally get what you mean about Too Much Information, fitness internet is chockfull of info but it can and does get overwhelming (and contact story!) especially if you're a beginner.

On cardio: I'm a big cardio fan, and could yap about the benefits all day. However! I feel very strongly that the best kind of cardio is the one that you actually like doing. If you're "just" looking to add "do more cardio" to your schedule, without any specific goals, the type of cardio matters a lot less than whether it's going to be fun for you to do. It can be as simple as doing 15/20 mins on an exercise bike after you're done at the gym, or dancing to kpop videos in your bedroom, or going on a moderate hike on Saturdays. If you want to add some more structured workouts, that's also great — more on that below — but IME, finding a form of cardio that you actually enjoy is a lot more important in the long run than trying to find THE perfect cardio workout.

this is the part where I yap. sorry.

SAMPLE CARDIO ROUTINE FOR LIFTERS from this amazing (very insightful!) r/fitness post by a lifting coach who's very solid

Something like this is IMO ideal if you don't have time or inclination to do much else. If it looks good to you, stop here! No need to read on. If you want more info and resources, go on

What's HIIT anyway?

sorry to be pedantic BUT I think it's important when exploring online fitness resources to know this: "light HIIT" is a misnomer. HIIT has become kind of a buzzword that's overused in fitness circles for marketing / SEO reasons, and I understand why (visibility!) but I wanted to clarify this just so you know what to look for going forward. HIIT = "High-intensity interval training": short bursts of exercise that have your heart literally jumping in your throat, followed by recovery. You're meant to give it your absolute all and flop dead like a fish on the grass when you're done. The upside is that HIIT workouts are very short; the downside is that they're very intense, and it can be kind of mentally daunting to psyche yourself up to do it.

So maybe I don't want to do the mentally daunting workout. What else is there?

NON-HIIT WORKOUTS THAT FUCK

Just because something is branded as "HIIT" when it's not, it doesn't mean it's not a damn good workout in its own right. Here is a youtube playlist from a "follow along workouts" fitness influencer who I LOVED during the pandemic (Caroline Girvan, I've yapped about her before). I used to do one of her cardio-heavy workouts once a week as an integration to an at-home fitness routine. That playlist I linked includes 92 (NINETY TWO) workouts. Some are bodyweight, some use dumbells for resistance; pick and choose.

LIGHT CARDIO

Maybe this is what you were looking for in the first place! LISS = Low-Intensity Steady Cardio. As the name implies, instead of "high-intensity bursts + recovery" style of workout, LISS workout means that you constantly keep moving at a steady rate. The downside is that LISS workouts are much longer, and maybe more dull, and you're better off doing them multiple times a week to see benefits. The upside is that they're less taxing on your body and require less recovery time, and they can be paired up with lifting days. Something like 15 mins on an exercise bike as a cooldown after lifting + one longer session (40+ min) on a day you don't lift would be what I think of as "integrating cardio into a lifting schedule" if you don't want to do anything high intensity. Replace exercise bike with walking up an incline or jogging or swimming or dancing or whatever. You can mix and match. You can take a brisk half hour walk 3 times a week and go on a hike every other weekend. Just find something that you enjoy and can stick to ( <- personally I have an audiobook I save to listen to ONLY when I'm doing chill-ish cardio to entertain me during)

Nevermind those alternatives. I want to do HIIT anyway. What do I do?

resources: introduction to HIIT writeup from r/HIIT (not famliar with the sub but the guide looks pretty solid) + some examples of HIIT workouts that you can do anywhere depending on your preferences (bodyweight training, exercise bike or rowing machine, kettlebell swings etc)

Here's an example of a follow-along HIIT workout from an influencer I think is very solid: ONE, TWO. They're 15 minutes long and pretty much what I mean when I say that HIIT is meant to be short and deadly; you do something like this, you recover, you're done.

BIG disclaimer: Don't start with any moves that are too fancy at first. Because HIIT = high intensity, that mostly translates into "doing some moves very fast to try and get your heart rate up within the interval window" and some people interpret that as trying to get in as many reps as possible. this goes extra hard for "follow along" workouts but also in general. If you're not very familiar with those moves, you can risk injury. Some HIIT routines are very dynamic, and if you don't have the movements nailed down, you're better off focusing on maintaining form rather than doing them really fast.

Other disclaimer: I would still pair up HIIT once a week with some more chill cardio on lifting days. If it's possible. But if you're doing HIIT in an intense way, that's already a lot!

TLDR

Summing up. Example of HIIT workouts. Follow alongs: one, two, three. I'd recommend doing one of these once a week if you like them, on a non-lifting day. If these aren't your speed, then a longer session of moderate cardio on a non-lifting day would be good, depending on what you have access to and enjoy. You can also do moderate cardio on lifting days if you're feeling extra motivated.

long-ass science-y article on benefits of cardio for weightlifters because I just really love this blogger

[healthandwellnessblogsposts]

HIIT vs. LISS: Choosing the Best Cardio for Your Fitness Goals When it comes to cardio workouts, two popular methods stand out: HIIT (High-Intensity Interval Training) and LISS (Low-Intensity Steady-State). Both are effective for improving heart health, burning calories, and achieving fitness goals, but they work in different ways. Choosing the right one depends on your objectives, fitness level, and preferences.

What is HIIT? HIIT involves short bursts of intense exercise followed by rest or low-intensity recovery. For example, sprinting for 30 seconds followed by a 30-second walk, repeated for 15-20 minutes. This type of workout pushes your heart rate to near-max levels, making it a powerful way to burn calories quickly.

Benefits of HIIT Time Efficiency: HIIT sessions typically last between 15-30 minutes. Perfect for those with a tight schedule. Calorie Burn: The high intensity of HIIT burns more calories in less time. Afterburn Effect: HIIT increases your metabolism for hours post-workout, thanks to Excess Post-Exercise Oxygen Consumption (EPOC). Muscle Preservation: Incorporating bodyweight or resistance exercises helps preserve or build muscle mass. Cardiovascular Fitness: Improves heart and lung capacity by challenging your cardiovascular system. What is LISS? LISS involves steady, moderate-paced cardio for a longer duration, typically 30-60 minutes. Activities like walking, swimming, or cycling at a pace where you can maintain a conversation fall into this category. LISS is low-impact, making it accessible to everyone, including beginners and those recovering from injuries.

Benefits of LISS Low Impact: Gentle on joints, ideal for recovery or individuals with joint pain. Endurance Building: Improves aerobic capacity over time, perfect for long-distance training. Sustainable: Easier to maintain as part of a long-term fitness routine. Fat Burning: During LISS, the body primarily uses fat for energy, aiding in gradual fat loss. Mental Health: The steady pace can reduce stress and offer a meditative experience. Which One Should You Choose? For Fat Loss: HIIT burns more calories in less time, making it effective for rapid fat loss. However, combining HIIT with LISS can yield sustainable results. For Endurance: If you’re training for long-distance events, LISS helps build stamina and aerobic capacity. For Busy Schedules: HIIT's shorter sessions are perfect for those who need an efficient workout. For Low-Impact Exercise: LISS is better if you prefer gentler workouts or are recovering from an injury. Combining HIIT and LISS A balanced workout plan can incorporate both HIIT and LISS for maximum benefits. For example, do 2-3 HIIT sessions and 2 LISS sessions per week. This combination boosts fat loss, enhances endurance, and minimizes the risk of burnout or injury.

Ultimately, the best cardio is the one that fits your goals, lifestyle, and preferences. Whether you prefer the intensity of HIIT or the steady pace of LISS, staying consistent is key to achieving your fitness goals.

For more in-depth insights, visit

[fitnessnirvana]

TABATA WORKOUT ( PART 1 )

What's The Difference Between Tabata And HIIT?

Simply said, HIIT is a sort of training, and Tabata is an example of HIIT. HIIT is any style of training that combines high-intensity intervals with recovery intervals (either moderate-intensity movement or total rest). There are numerous approaches to a HIIT workout, including intervals ranging from 10 to 60 seconds, utilizing weights to increase strength, sprinting to enhance speed, combining cardio and strength workouts... Everything, including the objectives, exercises, time, and intensity, can change.

Tabata is a particularly specialized sort of high-intensity interval training, with rigorous standards of 20 seconds of maximum effort followed by 10 seconds of recovery, repeated 8 times for a total of 4 minutes every round.

Can You Do Tabata Workouts Every Day?

Technically, you could do Tabata every day. It's adaptable enough that you can change up the exercises every day to focus on a different body part, and it's simple enough to fit into your schedule no matter how hectic. However, that is not something we recommend. While 20 seconds on, and 10 seconds off for 4 minutes may not sound like much, when done correctly and at maximum intensity, Tabata is incredibly taxing on your body. Performing any type of HIIT activity daily can put a lot of strain on the body and cause more harm than good.

Rather than doing Tabata every day, try it on days when you don't have time for a lengthier workout and alternate between moderate cardio like walking or jogging and strength training on days when you do.

Is Tabata Dangerous?

Tabata is an incredibly intensive and hard workout method that is often only suited for persons with a moderate degree of fitness. If you're new to exercising, begin by establishing a baseline fitness level through moderate cardio and HIIT workouts that allow for extended intervals of recovery. HIIT classes can be a great place to start! If you have pre-existing heart ailments or injuries, we urge that you avoid Tabata until you are healthy and cleared by a medical practitioner.

Tabata Workouts For Beginners: Advice

As previously said, Tabata is not harmful, although it can be tough. If you want to try this workout type but are a Tabata newbie, we recommend:

Building up your cardio endurance first: Before attempting Tabata, ensure you have basic cardio abilities and incorporate softer HIIT into your normal workouts.

Keeping things simple: Start by only focusing on three or four exercises at a time.

Listening to your body: If you begin to feel lightheaded or uncomfortable during an exercise, you should stop, rest, drink some water, and consider ending your activity.

Integrate longer rest periods if needed: While this is not strictly a Tabata, you might gradually reduce the amount of time you rest until you are comfortable with 10 seconds.

[vi-sigoth]

There are a handful of exercises that I FUCKING hate, mostly because I think they’re harmful and/or they don’t do anything/there’s better exercises out there that target that specific muscle group better. Curious to hear other people’s thoughts because if YouTube and Instagram are anything to go by, this is a hotly debated topic.

Mine are:

One Arm Shoulder Press with T-Bar: I feel like there’s better ways to target your shoulders, and it makes my arms crunchy, like I can feel my arm grinding around in its socket.

45 Degree Leg Press: I know this one will be unpopular, but I just really, really hate this machine. It puts a weird pressure on my lower back, and I have absolutely nothing to back this up with, but I feel like a lot of machines were designed with a male body and male center of gravity in mind (which makes sense, obviously, the majority of gym-goers are male) and this machine is probably not great for women. Just my feeling. About 80% of my workout uses barbells/ez bars/dumbbells anyway, but when I want a leg press I use the regular one where you sit upright.

Most HIIT: I know this is also going to be very controversial, but I found HIIT to be a massive waste of time and pretty useless in terms of building muscle, gaining strength, and losing weight. I also didn’t really build up a ton of cardio endurance when I did it, (compared to simply running for an extended period of time on a treadmill or using a Stairmaster) and I did it for a good year and half before I quit entirely and just started lifting 4-5 times a week and running on the treadmill 2-3 times a week. Obviously, it depends on what kind of athlete you are and what your goals are. If you run cross country and want to do some non-running type cardio, with low weights, sure. But for me, not useful and not helpful.

Butterfly-Pull Up: Not a real pull up and looks retarded. I said what I said.

Squat to Overhead Press: Retarded and dangerous. Sure, it gets your heart beating and works legs, core, and arms, but you could also just have dedicated leg, core, and arm days that will work all of those body parts more efficiently and not risk snapping your spine in half.

Behind the Neck Lat Pulldown: Does absolutely nothing that the regular lat pull-down can’t do imo.

Squatting and Deadlifting with a Smith Machine: Again, might be controversial, but I felt like my back hurt terribly every time I tried to deadlift with a Smith machine, because I couldn’t quite maintain proper form. I feel like I made way better, healthier, faster progress when I just simply started unassisted squatting and deadlifting with lower weight and really focused on getting my form correct—then I added heavier weight. I think a lot of beginners feel intimidated by squats and deadlifts, but in my experience the Smith machine hampered my process rather than helped it.

Tricep Cable Push-Down with Rope: I think the metal V-bar is better for this. 🤷🏻‍♀️

Front Squat: No particular reason other than I just don’t like them and would rather do other quad-targeting exercises.

Bulgarian Split-Squats: Excellent exercise. One of the best leg exercises out there. I do them every week. And when I do them I am so brave about it and I don’t even complain once 👿.

[suzieb-fit]

A new week begins, and I started my Monday as I start almost every other day.

Early walk. Soaking up some natural morning light, even though it's dull, rainy and pretty cold for this time of year.

So, it was the drizzle that I was actually soaking up, without a raincoat on 😂

And I was seriously regretting leaving my gloves at home. My hands were freezing!

But meh, I'm a warrior 😂.

Protein decaff to break a 15hr fast as I strode along.

Then "proper" breakfast at the kitchen table, by the window, when I got back home. That hot cup in my hands was magical for more than one reason this morning, haha.

I'm back to high blood sugars since my last meal at 3.30pm yesterday. Literally the whole time since then. But my phantom PMS hormonal nonsense is most likely to blame fir that. This time of the cycle is renowned for raising those levels. Plus I'm feeling the common side effects of being a little sluggish and sleepy.

I got a great home workout in after my coffee and nuts had nicely settled.

It wasn't a day for crazy intense. No HIIT or plyometrics, lol. Wasn't in any kind of mood for that.

Good, old fashioned strength training. That's what my body wanted today!

About an hour after that, I got my yoga on.

Definitely needing that right now. Well, I always need to make the effort to get some done. But maybe more so than usual right now. I have to prioritise the things that work my flexibility, joint function and all round physical and mental health.

Bacon, poached eggs, cottage cheese, mushrooms, small handful of lettuce and a couple of cherry tomatoes sprinkled with mixed herbs and black pepper for lunch straight after that. Delicious 🤩.

I decided I had done enough physical fitness for today, apart from a half hour online client training session in the late afternoon. That was no real work for me, as this lady is right at the "beginner" stage. But even low intensity movement is highly beneficial!

Apart from high blood sugars and being in the midst of a terrible few days of a real mucus flare up right now, Monday has been ok.

Most of the rest of the day after yoga has been about going into that self nurture headspace.

These things only beat you if you allow them to!

[fitnesslife]

Unveiling the Power of HIIT: The Ultimate Guide to High-Intensity Interval Training

In recent years, fitness enthusiasts and professionals alike have been abuzz about the incredible benefits of High-Intensity Interval Training (HIIT). This workout style has gained immense popularity due to its time-efficient nature and its ability to deliver impressive results. Whether you're a seasoned athlete or a beginner looking to improve your fitness level, understanding what HIIT is and how it can transform your workout routine is crucial. In this comprehensive guide, we will dive into the world of HIIT, exploring its definition, benefits, and practical tips for incorporating it into your fitness regimen.

What is HIIT?

High-Intensity Interval Training (HIIT) is a workout technique that alternates between short bursts of intense exercise and short periods of active recovery or rest. It typically involves performing exercises at maximum effort for a specific duration, followed by a brief recovery period before repeating the cycle. The intervals can range from a few seconds to a couple of minutes, depending on your fitness level and goals.

Benefits of HIIT:

Time Efficiency: One of the primary advantages of HIIT is its ability to provide significant fitness benefits in a relatively short amount of time. The intensity of the workout enables you to burn a high number of calories and improve cardiovascular health more effectively than steady-state exercises like jogging or cycling.

Increased Caloric Burn: HIIT workouts are renowned for their ability to boost your metabolism and facilitate calorie burning long after the workout session has ended. This is known as the afterburn effect, or excess post-exercise oxygen consumption (EPOC), where your body continues to burn calories at an elevated rate to restore itself to pre-exercise levels.

Cardiovascular Health: Regular participation in HIIT has been shown to enhance cardiovascular fitness by increasing your heart's capacity to pump blood efficiently. This can lead to reduced risk factors associated with heart disease, such as high blood pressure and cholesterol levels.

Muscle Building and Tone: HIIT workouts engage multiple muscle groups simultaneously, stimulating muscle growth and increasing overall strength. The combination of resistance exercises with intense cardio intervals promotes the development of lean muscle mass, leading to a sculpted and toned physique.

Versatility and Adaptability: HIIT workouts can be tailored to suit a wide range of fitness levels and preferences. Whether you prefer bodyweight exercises, plyometrics, or incorporating equipment like kettlebells or battle ropes, there are endless possibilities to keep your routine engaging and challenging.

Tips for Incorporating HIIT into Your Routine:

Warm-Up: Prioritize a dynamic warm-up to prepare your body for the intense workout ahead. Incorporate light cardio exercises, dynamic stretches, and mobility drills to gradually elevate your heart rate and loosen up your muscles.

Start Slowly: If you're new to HIIT, begin with shorter intervals and longer recovery periods. Gradually increase the intensity and duration as your fitness level improves.

Mix it Up: To avoid plateaus and keep your workouts exciting, experiment with different exercises, intervals, and training modalities. This variety will challenge your body in new ways, ensuring continued progress.

Listen to Your Body: While the high-intensity nature of HIIT pushes you to your limits, it's crucial to pay attention to your body's signals. If you experience excessive fatigue or pain, scale back the intensity or take a rest day to avoid overtraining and prevent injury.

Conclusion:

High-Intensity Interval Training (HIIT) is a game-changer in the world of fitness, offering a myriad of benefits in a time-efficient package. By incorporating short bursts of intense exercise followed by brief recovery periods, you can elevate your fitness level, torch calories, and improve cardiovascular health. Whether your goal is weight loss, increased stamina, or improved muscle tone, HIIT has the potential to transform your workouts and propel you towards your fitness aspirations. So, lace up your sneakers, embrace the intensity, and let HIIT revolutionize your fitness journey!

[imanes]

Dear Imane, hi! I would like to ask how you stay afloat in times of stress? I was invited to be a part of a research team in (redacted) late last year and we’ll be here until October this year. What started out as a dream job is now… well… the stakes are higher, there is little to no room for errors bc things can’t be easily fixed as we go further into the project. I am also stationed with two other nationalities we have nothing much in common but it’s my only form of socialisation for now bc we are located in (redacted) where only planes come like twice a week for supplies. Now I know all I have to do is hang on til October and I’m not a girl who breaks easy, but this is taking YEARS off my life. Constantly worrying about something going wrong and not so much other forms of recreation bc of where we are situated. Girl HELP 😫

hi angel! first off i'm so sorry you're experiencing so much stress at the moment :( this sounds like a really extreme situation like complete isolation for months at a time... i have a lot of admiration for your strength!!

i can't tell you what i do to relieve stress in my normal life bc the difference of context is too wide but if i were in your shoes i'd definitely rely on alternate modes of communication, i.e., talk to friends and family and just people in general online. like it might seem out of pocket but to channel some of that stress i feel like i'd try to learn chess in order to set my mind on something completely different and rather consuming brain-power wise (the learning of a new skill) and play online with other beginners. it doesn't have to be chess it can be digital painting, writing, ... something that makes sense to you and that takes your mind off of how much pressure you are under due to the nature of your project. i don't know how stable or sporadic your access to internet is but make the most of it as a communication tool!

there are also live reading sprints on youtube all the time, like you can read a book collectively (not the book itself but the time spent) and then have 15 min breaks to talk to one another in the chat. when I'm under a lot of stress and i don't have the intellectual capacity to actually read a story i usually turn to mangas and webtoons. check out what's popular on mangadex and give it a try! the perfect distraction for brain-fried people

another thing i'd do is HIIT training or something intense like that (basically not yoga) like whatever i have bad knees but i need the post-workout boost of endorphins MORE

and honestly when it gets stressful you can treat my inbox as your brain dump! i won't publish the messages if you don't want an answer but if you need to talk shit about your coworkers and detail the ways in which you're losing years of your life know that I'll read your messages and that basically there's another person who cares on the other side of the line

you got this!! do check in regardless of whether or not you actually want to talk to me ajdlfg I'm invested in your continuous well-being now. and sorry for the lousy answers honestly i wouldn't know how to cope under your circumstances either so props to you

[powerupfitnessgym]

Best Gym in Indore – PowerUp Fitness Gym to Elevate Your Strength and Wellness Goals

Your Fitness Transformation Begins Here

Are you ready to take the first step towards a healthier, stronger, and more energetic version of yourself? PowerUp Fitness Gym is your go-to Top fitness gym in Indore, dedicated to helping individuals achieve their wellness goals through guided training, structured workouts, and an inspiring environment. Whether you're a beginner or fitness enthusiast, we’re here to power your journey every step of the way.

Leading Fitness Center in Indore for All-Round Development

As a top-rated fitness gym in Indore, PowerUp Fitness Gym is built to deliver results. Equipped with cutting-edge machines and guided by experienced trainers, we offer an inclusive space for cardio, strength training, and functional workouts. Our gym culture encourages growth, accountability, and progress – all essential ingredients for lasting fitness success.

What Sets PowerUp Apart from the Rest

Choosing PowerUp Fitness Gym means access to top-class amenities and expert support:

Certified Trainers: Personalized guidance from professionals who understand your body and goals.

Flexible Timings: Early morning to late evening slots that fit every lifestyle.

Diverse Workout Options: From CrossFit to strength training, we have it all under one roof.

Clean & Safe Environment: Hygiene and comfort are central to our members’ experience.

All these factors contribute to our reputation as the Best Gym in Indore, trusted by hundreds across the city.

A Trusted Name Among Every Gym in Indore

When looking for the right Gym in Indore, it’s important to find a partner that understands your vision. At PowerUp, we take a personalized approach with every client. Our friendly atmosphere, progress tracking, and motivational culture ensure you stay committed and see real changes. We're not just a gym — we’re your fitness family.

Beyond Weights and Machines

We offer a wide range of specialized services designed to complement your fitness journey:

Zumba, Aerobics & Dance Fitness

Yoga & Mindfulness Sessions

Functional & HIIT Training Programs

Dedicated Weight Loss/Gain Plans

Nutrition & Diet Consultations

Every service is led by skilled professionals with your transformation in mind.

Why We Are Your Helping Partner in Fitness

Fitness is not a one-size-fits-all journey — it’s deeply personal. At PowerUp Fitness Gym, we partner with you to create a journey that fits your goals, pace, and lifestyle. From your first assessment to hitting your target milestones, we offer continued support, professional expertise, and an uplifting community that keeps you motivated throughout.

FAQs – Frequently Asked Questions

1. What membership options do you offer? We offer flexible monthly, quarterly, half-yearly, and annual memberships. Special discounts are also available for students and couples.

2. Can I work with a personal trainer? Yes, we provide certified personal trainers who customize your workout and monitor progress for maximum results.

3. Are your workout programs suitable for beginners? Absolutely! We offer beginner-friendly sessions with progressive levels to suit all age groups and fitness levels.

4. Do you offer trial sessions before joining? Yes, we offer free trial sessions so you can explore our facilities and services before making a commitment.

5. Is nutrition or diet guidance part of the program? Yes, we have qualified dieticians who work with you to align your nutrition with your workout plan for better outcomes.

Join PowerUp – The Best Gym in Indore for Total Fitness

At PowerUp Fitness Gym, we don’t just help you get fit — we help you become the best version of yourself. From world-class equipment to certified trainers and dynamic classes, we offer everything you need under one roof. Visit our website https://powerupfitnessgym.com/ to know more or drop in for a trial. It’s time to power up your life!

[freeonlineworkouts]

Quick Workout Video: What is the Best Cardio Exercise?

Below are five expert-recommended cardio workouts to get you started.

Exercise 1: Jump Squats. ...

Exercise 2: Running/Walking Intervals. ...

Exercise 3: Stationary Bike Sprints. ...

Exercise 4: Burpees. ...

Exercise 5: Jumping Jacks. #exercise #video

#hiit

[thefitzfactor]

Discover the Best Fitness Inspiration: New York's Best Fitness Blogs

New York is known for its fast-paced lifestyle and its vibrant fitness culture. From innovative fitness trends to wellness routines that cater to every fitness level, the city is a hub for those who are dedicated to staying fit. If you're looking for inspiration, advice, and motivation to fuel your fitness journey, there’s no better place to start than by following the best fitness blogs. These blogs provide a wealth of information, ranging from expert workout tips to health-conscious recipes, and everything in between.

Why Follow Best Fitness Blogs?

Staying fit and healthy isn't just about hitting the gym or following the latest fitness trend; it’s about finding what works for you and staying motivated. The best fitness blogs in New York offer diverse content that speaks to a wide range of fitness goals, from weight loss to building muscle, improving flexibility, or simply living a more active lifestyle. The best part? These blogs are written by local fitness enthusiasts, personal trainers, and wellness experts who understand the unique challenges and opportunities of living in New York.

By following these blogs, you'll gain access to expert advice, community support, and inspiration that can help you push through your fitness plateaus. Whether you're just starting or are already a seasoned fitness pro, these blogs can help guide you on your path to health and wellness.

The Top Best Fitness Blogs to Follow

Well+GoodWell+Good is one of the leading names in the fitness and wellness world in New York. The blog offers daily updates on fitness trends, workout routines, healthy eating, and even mindfulness tips. Their fitness section is especially helpful for those looking for expert opinions on the latest fitness classes and trends in New York. With contributions from local trainers, coaches, and nutritionists, Well+Good provides reliable advice to help you stay in top shape.

The Fit AdvocateThe Fit Advocate is a fitness blog that’s dedicated to offering practical advice and in-depth reviews of New York’s top fitness classes, gyms, and wellness centers. Whether you’re into yoga, Pilates, strength training, or high-intensity interval training (HIIT), this blog has something for every fitness enthusiast. It’s an excellent resource for New Yorkers looking to explore the city's diverse fitness offerings, from boutique gyms to outdoor fitness events.

NYC Fit FamNYC Fit Fam is a fitness blog that focuses on providing fitness inspiration for families and individuals in New York. It offers advice on staying active while balancing work, family, and personal time. Their blog features tips on everything from family-friendly workout ideas to reviews of kid-friendly fitness classes in New York. If you're looking for ways to stay fit as a family or as an individual in the hustle and bustle of city life, NYC Fit Fam is a great resource to check out.

Sweat Equity NYCSweat Equity NYC is a fitness blog that celebrates New York’s fitness culture by highlighting local trainers, fitness events, and unique workouts. This blog is perfect for anyone looking to explore new fitness trends in the city or learn more about local gyms and fitness communities. Sweat Equity NYC’s articles cover everything from running in Central Park to finding the best cycling classes in the city, making it a must-follow for those who want to keep up with the New York fitness scene.

FitnycFitnyc is the best fitness blog in New York, dedicated to providing resources for people who want to make fitness a lifestyle. The blog features everything from expert advice on training programs to meal prep ideas, reviews of local fitness events, and much more. Whether you’re a beginner or a seasoned athlete, Fitnyc offers a mix of content that can help anyone in New York get fit and stay motivated.

Conclusion

The fitness landscape in New York is as diverse and dynamic as the city itself. With so many different types of workouts, health trends, and fitness communities, it can be overwhelming to know where to start. That’s where the best fitness blogs in New York come in. These blogs offer expert insights, fitness advice, and inspiring stories to help guide you through your fitness journey. Whether you’re looking to try something new, get motivation, or simply find helpful tips, these blogs are an essential resource for anyone interested in fitness in New York.

[frociaggine]

As a certified #jock do you have any home workout tips? I got to get back into a gym but in the meantime I have a barbell and dumbbells at home but no bench or rack, and I don't want to die in an embarrassing self-inflicted accident

I DO!!! Ok, you might know this but reddit is a goldmine for exercise tips; I really recommend the r/bodyweightfitness wiki, and the FAQ over at r/xxfitness (women-centric, nb/trans inclusive) that has an excellent routine rec page for intermediates & beginners.

PERSONALLY. I love love love Caroline Girvan on youtube, my quarantine workout buddy. I think she's since moved to a paid app, but her workout programs are still up. They are actual programs, with a progression scheme etc; she demonstrates exercises and modifications in the videos; and they're pretty tough depending on the amount of weight you use. They helped me not only keep but also grow muscle mass during lockdown, with just an adjustable dumbell set (I swear I'm not being paid to say this) and they're quite fun, with timed reps, supersets, bodyweight exercises etc.

Each program is 10 weeks, 5x weeks (but you can take it at your own pace) and it includes 1 full body workout, 1 cardio / HIIT / circuit training day, and 2x lower body + 1x upper body or viceversa depending on the week. I'm probably making it sound harder than it is, just check out these playlists:

Epic 1 // Epic HEAT // Iron Series <<< these are the ones I've personally done, but there's a LOT more on her channel. I recommend different weights for lower and upper body if you can swing it, and you'd probably want to modify the exercises to incorporate barbell work where you can manage it - like for lunges and rows - maybe bridge chest press from the floor if you feel up for it?

Fun alternative! If you don't want to follow youtube programs is bodyweight-centred programs? Again I rec bodyweightfitness above, they have loads of resources for recommended progressions for stuff like pistol squats or push-up variations etc. Or work on explosiveness doing jumps dumbell cleans, lunges work etc. I feel like you can build a pretty decent upper body progression program even without a bench doing floor presses and maximising what weight you have doing single-arm stuff (like, one dumbell holds stready, the other arm presses) or playing around with isometric exercises and so on.

If you want to unlock next level home workouts you could also get a kettlebell / abs wheel / other deadly instrument. I HOPE THIS HELPS!!

[tipsforeco-friendlyliving]

Title: Boost Your Fitness with Virtual Workouts: The Future of Fitness Training

In today’s fast-paced world, staying fit and healthy is more important than ever. But with busy schedules, long work hours, and limited access to gyms, it can feel impossible to keep up with a fitness routine. That’s where virtual workouts come in. Whether you're at home, traveling, or in a hotel room, virtual workouts bring the gym to you, offering flexibility, convenience, and expert guidance without ever having to leave your space. Let’s dive into why virtual workouts are a game-changer and why you should invest in them today!

What Are Virtual Workouts?

Virtual workouts are online-based fitness sessions that allow you to exercise from the comfort of your home or anywhere you choose. With a variety of workout types, ranging from yoga and pilates to strength training and high-intensity interval training (HIIT), there’s something for everyone. These workouts often come with live or on-demand video classes, so you can choose what fits your schedule. But it’s not just about convenience – virtual workouts offer tailored experiences that can help you achieve your fitness goals, no matter what they are.

The Key Benefits of Virtual Workouts

Flexibility and Convenience With virtual workouts, you can work out whenever it fits your schedule. No more missing a session because of time constraints or busy gym hours. Whether it's early in the morning, during lunch breaks, or late at night, your workout is ready when you are. You can choose from hundreds of on-demand sessions or even join live classes to experience real-time motivation from fitness experts.

Cost-Effective Gym memberships, personal training sessions, and fitness classes can add up quickly. Virtual workouts provide a more affordable alternative without compromising on the quality of your fitness routine. With a one-time or low-cost subscription, you get access to countless workout styles, expert trainers, and a global fitness community – all without leaving your home.

Variety and Personalization The best part about virtual workouts is the endless variety. Whether you’re into strength training, cardio, dance, or mindfulness, you’ll find a workout that fits your goals and interests. Plus, many virtual platforms offer personalized plans, allowing you to tailor your workout to your fitness level and objectives, whether you're a beginner or an advanced athlete.

Access to Expert Trainers Virtual workouts give you access to top-tier trainers from around the world. You no longer have to rely on the local fitness center to get expert guidance. These trainers bring their skills, experience, and motivation directly to you, guiding you through every move and offering tips to help you maximize results.

Substances That Enhance Virtual Workouts

To ensure you get the most out of your virtual fitness routine, here are some key supplements that can amplify your performance and results:

Whey Protein Whey protein is a powerhouse when it comes to muscle recovery and growth. After a tough workout, your muscles need repair, and protein helps with the process. Whey protein is quickly absorbed by the body, making it the ideal post-workout fuel. Dosage: 20–30 grams per serving, taken within 30 minutes after your workout for optimal muscle repair.

BCAAs (Branched-Chain Amino Acids) BCAAs are essential amino acids that help reduce muscle soreness, enhance endurance, and speed up recovery time. For those who engage in high-intensity virtual workouts, BCAAs are particularly beneficial. Dosage: 5–10 grams before or during your workout for sustained energy and to prevent muscle breakdown.

Creatine Creatine is widely known for boosting strength and power. It helps increase ATP (adenosine triphosphate) production, providing your muscles with the energy they need for intense bursts of activity. For HIIT, weightlifting, or explosive movements, creatine can make a significant difference. Dosage: 3–5 grams per day, preferably taken post-workout to help replenish your energy stores.

Pre-Workout Supplements Pre-workout supplements often contain a blend of ingredients like caffeine, beta-alanine, and nitric oxide boosters to help improve focus, endurance, and overall workout performance. A well-timed pre-workout can give you the boost you need to power through your session and push yourself further. Dosage: 20–30 minutes before your workout, depending on the product’s guidelines.

Fish Oil (Omega-3 Fatty Acids) Fish oil is not only great for your heart, but it also has anti-inflammatory properties that can reduce soreness and joint pain, especially after high-impact exercises. Omega-3s are essential for overall health and recovery. Dosage: 1–2 grams per day with a meal for general health benefits and inflammation reduction.

Electrolytes Staying hydrated is crucial, especially during intense virtual workouts. Electrolytes like sodium, potassium, and magnesium help maintain fluid balance, prevent cramping, and ensure proper muscle function. Look for electrolyte supplements that are low in sugar and artificial additives. Dosage: 1–2 servings during your workout or throughout the day, depending on sweat levels and workout intensity.

Why Choose Virtual Workouts?

Virtual workouts provide the flexibility and accessibility you need to fit fitness into your life. The convenience, cost-effectiveness, and variety offered are second to none, ensuring that anyone can stay active, no matter where they are. By incorporating effective supplements like protein, BCAAs, and creatine, you can maximize your workout results and recover faster.

Start your journey towards a healthier, fitter you today by embracing the future of fitness with virtual workouts. Why wait for a gym appointment when you can have the world’s best trainers and workout routines at your fingertips? Get started now and experience a transformative workout experience like never before!

"Find valuable resources and guides to boost your Workout on our website."

[fitnessnirvana]

1 HOUR HIIT WORKOUT

What it's good for: HIIT works your complete body while strengthening your muscles and increasing your aerobic fitness. However, even if you have an hour to spare, you shouldn't continue for minutes at a time because each interval is designed to be tough. To truly give each set your best, stick to intervals of 30 seconds with 30 seconds of rest in between.

What you'll need: A mat and a kettlebell (8–10 kg for beginners, 12–14 kg for intermediates and advanced) are needed for this program. Select a weight that you can use with good form and comfort.

Warm up your body to see how it works. Next, work out four sets of 30 seconds on and 30 seconds off, resting for one minute in between each set.

The workout: 

Bodyweight squats

Mountain climbers

Kettlebell swings

Ab bikes

Alternating lunge

Sit up touching your knees

Burpees

Leg raises

Plank from knees