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Get Results with Little Time + Free Workout!

By April 26, 2017 December 28th, 2018 No Comments

Hi everyone!  It is time for another “what I ate Wednesday”!  Again, I am not going to share photos of everything I ate, because – you guessed it – I was on the road again all day today!  The meals look very similar to past Wednesdays, because when I am on the road I always makes sure to prep simple meals ahead of time.   

I started my day at 4:15 a.m.  I had a busy day of travel, so I made sure to get up and get to the gym by 5:00 a.m.  This is not something you have to do in order to be “healthy”, but I always feel better getting a workout in when most of my day involves sitting in my car.   I had to leave my house by 7:00 a.m. sharp to get to my destination on time, so I only had a short time to workout – I share my workout with you below! 

Breakfast (in my car) consisted of old fashioned oats with liquid egg whites mixed in (sounds gross, but I promise it’s good!), a tablespoon of peanut butter, and frozen blueberries. 

Lunch (also in my car) was a meal I had prepared the night before – bite size chicken breast pieces with broccoli and avocado.  

I did make it home for dinner, so I had more of the chicken I made the night before with broccoli, kale, and quinoa; topped with salsa verde – I LOVE salsa verde! 

Finally, I had my protein ice cream (see last blog post for recipe), because I wanted something sweet and I wanted to get a little more protein in. 

In case you are all interested, below is a picture of the cooler bag that I use while traveling.  This bag is from Six Pack Fitness and I absolutely love it!  It comes with 4 food containers, 2 side pockets for utensils and a water bottle, and 2 ice packs that keep food in the temperature safe zone all day long.  

Now, let’s talk about my workout.  Typically, my workouts last anywhere from 1-1 ½ hours; today I only had about 40 minutes.  On the days that I am pressed for time I make sure to turn up the intensity – this is key!  This morning I did a 40 minute HIIT or high intensity interval training workout. 

HIIT workouts involve repeatedly exercising at a high intensity for 30 seconds to several minutes, separated by a recovery period of low or no activity.  Research has shown that high intensity interval training and Tabata training have beneficial effects on performance and overall health.  HIIT has also been shown to have more positive effects on cardiovascular health than steady state or moderate intensity training and completing an intense HIIT session can lead to a higher energy expenditure, or calorie burn, over 24 hours than other forms of moderate exercise.  These types of workouts get your heart rate up very quickly, with a short period of rest time.  They are supposed to be very high intensity, so you are typically burning a good amount of calories in a short period of time.  Below is the workout that I did this morning. 

I completed each exercise below for 40 seconds and took a 20 second recovery break between each exercise.  I repeated this for 4 rounds, taking a 1 minute break between each round.

  1. Jump Squats
  2. Push Press with Barbell
  3. Mountain Climbers in a Plank
  4. Lunge Jumps
  5. Push ups
  6. Squat and Press with Dumbbells
  7. Burpees
  8. Box Jumps

If you are not sweating buckets after these 4 rounds, then you’re not doing it right!  Give it a try and let me know what you think!

Resources:
Astorino, T. A., Allen, R. P., Roberson, D. W., & Jurancich, M. (2012). Effect of high-intensity interval training on cardiovascular function, VO2max, and muscular force. The Journal of Strength & Conditioning Research, 26(1), 138-145.

Emberts, T., Porcari, J., Dobers-tein, S., Steffen, J., & Foster, C. (2013). Exercise intensity and energy expenditure of a Tabata workout. Journal of sports science & medicine, 12(3), 612.

Ramos, J. S., Dalleck, L. C., Tjonna, A. E., Beetham, K. S., & Coombes, J. S. (2015). The Impact of High-Intensity Interval Training Versus Moderate-Intensity Continuous Training on Vascular Function: a Systematic Review and Meta-Analysis.

Skelly, L. E., Andrews, P. C., Gillen, J. B., Martin, B. J., Percival, M. E., & Gibala, M. J. (2014). High-intensity interval exercise induces 24-h energy expenditure similar to traditional endurance exercise despite reduced time commitment. Applied Physiology, Nutrition, and Metabolism, 39(7), 845-848.

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