Warm up:
-Walking
-Walking
HIIT:
-Sprint
-Complete rest
-Incline sprint
-Comeplete rest
-High incline walk
-Complete rest
….repeat an additional _x
Cool down:
-Walking
Abs:
-Dumbbell sit ups on Swiss ball
-Sit ups with elevated feet
-Lying leg lifts into reverse crunch
Dollar a Day Training: Downloadable
version includes time/incline/speed specifications for the cardio
workout as well as sets/reps and step by step instructions for the ab workout; I included my personal
training tips and exercise descriptions for the abs movements.
buy
For this week’s combo pack (meal plan & 5 workouts):
I spent over a month doing cardio off the treadmill – all sorts of body weight exercises. I never thought I would say this…. it felt AMAZING to work up a good sweat on the treadmill 🙂 I’m a girl all about the incline: BEWARE! You’re booty will be feeling it after today’s workout!
Gym Style Details:
Top & Crops: Lululemon
Tip of the Day: Will abdominal exercises help me lose belly fat? NO! Ladies, take notes on this tip of the day. I was fooled by magazine covers and marketing for years thinking doing 100 crunches would give me a slim waist. The myth is called spot targeting. There’s some crazy idea (not so crazy – I believed it and I’m sure many of you did too) that you can pick and choose where you lose fat on your body by doing exercises that target that area (ie: inner thigh exercises to lose weight on your legs). NOPE! Like we learned on Monday, fat loss is a physiological process. Just like how we cannot pick where we gain weight, we cannot pick where we lose it either. Typically, the first place you gain is the last to go. So, are doing abdominal exercises pointless? Not exactly…you’re building muscle in those areas, and we learned yesterday muscle helps contribute to fat loss through increasing the amount of calories you burn on a daily basis. If you want defined abs or all over definition, work on decreasing body fat through a combination of total body weight training workouts (on different days) and cardio, like we’re doing this week!
Lauren-
So inspired by you and your blog. I'm getting married in 6 months and would like to make a lifestyle change so that I don't gain the weight back after the wedding. I have a problem with some bad habits though. Any advice on breaking bad habits and how to influence my fiance too? Thanks!
Hi Katelyn,
Good for both of you and congrats! Such an exciting time! I would suggest starting small. I think results come and go because too many times we dive in instead of taking baby steps…baby steps are good! For instance, instead of white/processed breads, try a brown rice or sprouted grain bread one week. Then the next week, cut out or limit fast food. The next week, join a gym. Small steps in the right direction lead to lasting results!
XO
What do you think a realistic goal is for losing weight in 6 months?
I tried this workout routine today. The cardio portion was fun! I've been doing HIIT for a few weeks now, and I like it when I come across a new way to try it.
Inclined running was fun, so was walking at an incline of 15%. If I'm on the treadmill I usually stay in the 5-10% incline range while walking briskly. I rarely run on the treadmill since it hurts my feet and knees, unfortunately, so I usually do HIIT on the elliptical, but this was a nice change of pace. I'll try sprinkling some more treadmill stuff into my cardio routine maybe. Thanks for the fun variation today!
Aw thanks for your sweet comment! I'm glad you loved it. Like you, I often get stuck in the same place, like your 5-10% incline, so it's exciting to try something that is new!
XO