HIIT (High Intensity Interval Training) Workouts

High Intensity Interval Training aka HIIT is a great way to burn a lot of calories in a shorter amount of time.  The key here is "short amount of time" due to the fact that many say they do not have time to workout due to job, family, and other life demands.  

So what is HIIT? This is a fairly broad term for workouts that involve short periods of intense exercise alternated with recovery periods.  These recovery periods DO NOT mean you just stop and stand around gasping for air.  This is something like 30 seconds of an all out, give it all you have sprint followed by a 45 second to one minute brisk walk - not some slow trudge walk.  Keep your heart rate up still!

HIIT doesn't just involve sprinting/walking, it can be done on a stairclimber, or it can be done on an elliptical or even with your favorite movements (burpees, high knees, push ups, etc.).  

Tabata is another great HIIT style workout. This involves 20 seconds of intense work followed by 10 seconds of rest.  This is repeated 8 times then a one minute total rest break is taken.  Five rounds of this gives you a twenty minute workout.  If you want a 30 minute workout, then do 6 rounds - fairly simple.  

An example Tabata workout is listed above in the graphic.

Benefits of HIIT workouts:

• Burn a lot of calories in a shorter amount of time
• Metabolic rate is higher for hours after completing HIIT
• It can help you lose fat
  
• You *might* gain muscle depending on the exercises you perform
• Improve Oxygen consumption
• Reduce heart rate and blood pressure
• Blood sugar can be reduced
• 
  

What's your favorite HIIT workout?

Low Calorie Coffee Recipe

Coffee is amazing as I am sure we can all agree.  However, many do not like the traditional black coffee that is 0 calories.  If we have a choice, we like to add creamer or even go for one of those coffee treats from Starbucks, Dunkin Donuts, McDonalds, or your local coffee shop.  The problem is, many of these drinks/additions come at a high cost - calories! For example, a tall Caramel Macchiato from Starbucks is 190 calories with 25 grams of sugar! 

I am one who loves a good Iced Caramel Macchiato.  No shame in admitting that.  However, when you want it every day, those calories will add up quickly over the week (not to mention the sugar). Once I started watching my daily calorie intake in addition to sugar, I was NOT going to give up almost 200 calories a day on a drink that didn't even fill me up!  

I found an alternative that taste just as yummy and sweet. Plus, it's only 20 calories! Plus, this will save you $$$!

Ingredients (purchase links are available below):

4 Stevia in the Raw packs

Walden Farms Caramel Sauce 

Walden Farms Chocolate Syrup (if I want a caramel mocha flavor like I did today)

Coffee (from Coffee Over Cardio of course; code 10KONEAL saves 10% and is case sensitive)

2 Tablespoons Lite Cool Whip (20 calories - the only ingredient with calories FYI)

Directions:

1. Put ice in a cup if you want iced coffee. If not, skip this step.
2. Put stevia packs into cup.
3. Pour coffee over ice (if used) or straight into cup.
4. Put 2 tablespoons of the Lite Cool Whip on top of the coffee
5. Drizzle Caramel, Chocolate, or both over the top to your personal preference.

Super simple and the directions really weren't needed..... This is one of my favorite drinks that I will do hot or iced with.