Cardio Tip Of The Day: High Intensity Interval Training

Whether your goal is fat loss or improved conditioning, HIIT (short for High Intensity Interval Training) could be the secret to reaching your fat loss goals in record time. Not for the faint of heart, this type of training is intense – but hey, that’s a good thing. If you’re gonna show up, you might as well bring it.

What is HIIT cardio? It’s a short, intense workout geared towards burning fat. Sessions generally last about 15-30 minutes, and a typical workout might alternate low intensity cardio – a fast walk or jog, for example – with high intensity cardio, like a sprint.

So here are a few examples of a HIIT cardio workout for you:
Tabata Intervals: 20 seconds of all-out effort, 10 seconds of rest, repeat eight times.
The Tabata protocol is actually based on one of the pioneer and most frequently cited studies done on HIIT cardio training. You can do this protocol with a variety of different exercises; try doing it alternating running with walking, with body weight squats, with sit ups – you get the idea.
2 on/1 off
This is a simple yet effective interval workout. After about a five minute warm-up, run or cycle or run up stairs for two minutes, then take about one minute of active recovery (that means take it easy – you’re catching your breath). Repeat four to six times, do a five minute cool-down, and you’re done for the day.
Track Intervals
Here’s another simple one you can do at your local track. Remember to warm up properly, then simply run the straits of the track and walk or jog on the curves. You can run anywhere from six to twenty strait-aways. Cool down and call it a day.
If you’re trying to burn fat, please, please stop doing long and boring cardio. Give one of these HIIT cardio workouts a try today!

P.S. High intensity training is a cornerstone of our program design. To learn more about our one-on-one and group training programs, contact us today!

The Rising Popularity Of The No Gym Workout

You can, without a doubt, get an awesome workout without the gym. Workouts that can be done at home, outside, in a hotel room – really anywhere you are – are all the rage these days, and for good reason: they work!

The popularity of our group training classes – where we base most of our workouts on body weight and kettlebell movements – led to the development of the No Gym? No Excuse! workout system.
If you’re pressed for time or you just need a program to help you get a real workout while you’re away from the gym, the No Gym? No Excuse! program is for you. To try a week’s worth of free workouts, visit

February 2010 Challenge Workout

3 Versions Of This One –

‘Please Don’t Hurt Me’

7 Knee Push Ups
14 Kettlebell Swings, 12k Kettlebell
21 Body Weight Squats

Repeat Circuit 5x For Time

‘Turn It Up A Notch’

7 Modified Burpees (push ups done from knees)
14 Kettlebell Swings, 16k Kettlebell
21 Body Weight Squats
Repeat Circuit 5x For Time
‘Bring The Pain’
7 Standard Burpees
14 Kettlebell Swings, 20k Kettlebell
21 Body Weight Squats
Repeat Circuit 5x For Time

If you’re involved in any of our one-on-one or group training programs, you’ll have the chance to do February’s challenge workout this coming week.
I’ll post times over the next few days – check back and see how you stack up! If you want to give the workout a try on your own, feel free to post your time to the comments section. A quick refresher on the exercises:

Kettlebell Swing

Body Weight Squat


Here’s A Quick Way To Get On Track With Your Meal Planning

Check out this free article for a great meal planning outline. It’s a perfect starting point if you’re trying to build a foundation of healthy eating habits … this plan can also be adjusted for different goals (fat loss, muscle gain, etc.). To access the article, click the link below:

For more useful info like this and for a free report on how to lose fat fast, be sure to sign up for our newsletter – just drop your name and email address into the form to the upper right hand corner of the page.

Why You Should Come Back To Every Single Day …

Two things we focus on here at simplicity and community involvement. We’ll be posting daily workouts, pictures, videos, motivational quotes, links to other great fitness-related info around the web, healthy recipes … things of real value that will help you reach your fitness goals.
The site will also be a place where you can check out the latest happenings like new group training session times, boot camps and special promo offers. So if you don’t want to miss anything, be sure to come back often!
Last but not least, it will be a place to interact and leave questions and comments. We love to get feedback about info you all want more of and stuff that could be improved.
A one minute look at what we’re about:

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