Current Favorite Workouts

My fitness rotation lately looks like the following. I am seeing results and really enjoying it.

1. Row 5K meters
2. HIIT step routine on the 12 inch box
3. Row 10K meters
4. Walk one hour
5. Row 5K and walk 30 minutes

Or some variation of these. Having fun.

Step - Lift - Walk

I did it today: burned 709 calories. How?

I did my HIIT step routine with the 12 inch box. Stepped up for one minute. Restws for 30 seconds. Total time was 30 minutes. I burned 335 calories. It was the equivalent of walking about 3.19 miles.

Then.

I moved to weights and performed sets of multi-muscle exercises. In between, I stepped up onto the 18 inch box. It will hurt tomorrow. I also tossed in a few abs for a total of 225 calories. Again, 30 minutes.

Then.

I walked. That's right. I hopped on the treadmill and cruised approximately 1.78 miles. I burned 149 calories in 30 minutes. It was a way to stretch my legs, get oxygen pumping to all of those 'gettin' tired' muscles, and let my brain go.

Lots of sweat. It went by rather quickly and didn't feel as if it lasted one and half hours.

Great workout.

A Week Off is Longer Than You Think

I was too busy last week. (I know. I know.) So busy, that I didn’t work out. All week.

I fell off the wagon on Monday. I worked out today, Sunday.

A week is longer than you think when you don’t stretch a muscle, break a sweat, or lift something heavier that your cell phone. I’ve learned over the years that if I take off for more than a few days, I need to ease back into my routine.

So today, I thought I’d steer myself back on course with a step-up HIIT program. I also lifted chest and back, and I reacquainted myself with my abs (they had been neglected for more than seven days).

HIIT is short for High Intensity Interval Training, an approach that is intended to increase expenditure while decreasing workout time. It’s the opposite of the slow and steady routine that most of us have performed for years. I like it because it’s quick and it’s a departure from running. In terms of cardio, your heart rate takes of like a rocket. The first time I did it, I thought I was going to scream but I didn’t have the lung capacity.

It got better.

My routine, on a square step box, involves 20 intervals. Each interval is one minute. That means that I step up on the box for a one-minute period and then stop for a break. I rest in between intervals for 30 seconds. Mostly, I focus on one leg per interval and alternate. So it’s 20 minutes of intervals and 10 minutes of rest in between.

It’s a killer routine.

I then moved to chest and back. Lifting 15 and 12 pound weights to slowly wake those dormant muscles. Chest press, flyes, straight up chest press, and seated rows.

It’s my desired goal to do something physical every day, but life doesn’t always afford the time. Unless I’m on vacation – which I was not last week – it pains me if I go more than two days. I feel better when I work out, both physically and mentally, and I find that my creativity is heightened.

This is a new blog, and here I’ll be charting my progress. Fitness, well being, call it what you will. It’s a lifelong journey.