Heartbeat Heaven HIIT Workout.
It’s time to melt fat and tone that beautiful bod of yours! So tough and good you may just enter the gates of heaven after this workout!!!
<3 Cassey
BIKINI CONTEST KICK OFF WORKOUT
Did you hear the news!? Wanna get in shape with me for my 2nd bikini contest? Then do this vid to celebrate!!!!
FOOD BABY HIIT PRINTABLE!!!
When people ask me which one of my vids burns the most calories, I’d have to say this is one of the ones that continuously top the list.
See the moves in action with the original workout video. Click here to watch.
Have you completed this workout yet?
This is your Bikini Blaster 1 video! In a series to follow. This is your HIIT video for super fast fat burning to get lean and toned. These are the moves I did to get ready for my bikini competition…so trust me it works. Be sure to favorite, reblog, or pin this video. You’ll want to have the whole collection in one place. Are you readaaayyyyyyyy!!?????
Who got a food baby after Thanksgiving? Time to get rid of it. I have the perfect workout for you. The Food Baby HIIT Workout - it’s a POP Cardio! Have fun!!! After you do this…come tell me how it felt. Did you die like me too?
In addition to my Pilates routines, I also love (well love and hate) HIIT or high intensity interval training workouts. These HIIT workouts burn fat fast and you could do more for your body in less time, meaning you’ll get cut quick! Before we get started, for those of you who don’t know, a HIIT workout consists of cardio bursts followed by short periods of recovery in between.
Today my sister mentioned to me a podcast she heard from Get-Fit Guy talking about why HIIT routines are so effective in fat burning. She asked me if I knew why. I said well obviously it’s because you have to go all out, then stop, then go all out, then stop over and over again which in turn makes your body work harder. The stop and go of that momentum makes you burn more calories. Kind of like how if you kept turning your car on and off at every stop light you’d end up wasting more gas.
She agreed, but told me that Get-Fit Guy, or Ben Greenfield of Quick and Dirty Tips (yes the same network as Nutrition Diva) had an additional explanation. He talks about oxygen debt:
“When you exercise, your body uses oxygen to create energy. But when you reach a high intensity during exercise, your body’s demand for oxygen exceeds your ability to breathe in that much oxygen and deliver it to the muscles. When this happens, your body goes into an “oxygen debt.” Once you go into oxygen debt, not only do your muscles begin to burn and you begin to breathe hard, but you also put your body into a state where it needs to “repay” that oxygen debt after exercise….when you breathe more and breathe deeper, your body burns more calories. Depending on how hard you’ve worked, this oxygen repaying can help you burn anywhere from a few dozen to over a hundred extra calories each hour after you exercise, for up to 24 hours after you’ve finished!”
I was fascinated to hear this! Up to 100 calories per hour for 24 hours? Well then for sure I’ll be going crazy in the gym for a hard hour to reap the benefits of oxygen debt! No wonder when I workout, sometimes I yawn. It’s not because I’m bored, but it’s because my body needs more oxygen. Breathe Cassey, breathe.
Here is a sample HIIT workout routine for you! Do each move for 1 min and rest for 30 sec in between. Repeat this set 4X total for an awesome 1 hour full body, fat blasting workout!!!
1. Star Squat
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2. Split jumps
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3. Knee Up Lunge, 30 sec each side
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4. Single Arm Dumbbell Swing, 30 sec each arm – use at least an 5 lb weight, but you can go as heavy as 25 lbs or more!
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5. Lunge Kicks, 30 sec each side
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6. Mountain Climbers
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7. Speed Skater
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8. Goblet Squat – use a heavy weight, at least 10 lbs, this move will get your heart rate crazy soaring!
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Happy BLACK FRIDAY!!! Get your sneakers on and get shopping like you mean it! Or stay home and shop online. That’s what I’ll be doing.
DEAL ALERT for some of my fave things:
Miracle Noodles (zero calorie noodles) is offering 15% off! Woohoo! Need to do another FOOD BITES video soon! Use discount code “STAYSLIM”
Body Language Sportswear will give you $20 off $100! You know I am a big fan of their activewear because it fits so well. Use discount code “BLACK FRIDAY”
HIIT Circuit
3 minutes jogging followed by 1-minute of jumping rope. Remember, give every ounce of effort for the 1-minute intervals. Repeat the circuit 4 more times for a total of 5 rounds. No resting!
Whole Body Circuit
I did 15 Flat Dumbbell Chest Presses, 15 Pull-ups, 15 Front Squats. For beginner and intermediate lifters, I would recommend:
15 Push-ups - try to do these on your toes. Drop to knees if need be.
15 Inverted Rows
15 Goblet Squats
Perform all three moves back-to-back with no rest. Take a 2-minute water break after completing the circuit and then repeat 2 more times for a total of 3 rounds.
Abdominal Circuit
20 Crunches - keep arms extended in front of your shoulder like you are trying to touch the ceiling.
20 Figure 4s - perform 10 reps on each side. These are a great move for the obliques!
20 Skywalkers - extend legs at a 90-degree angle. Keep heels and toes glued together. Flex toes down toward face. Extend arms in front of shoulders. Crunch up and try to touch your toes. Do these nice and slow - no rushing!
(If you don’t understand any of these moves, just go on YouTube and look them up! Thanks to my personal trainer friend David for creating this workout for us POPsters!)
<3 Cassey
A male fan emailed this to me. I so wanna do it now!! LOOK:
HIIT Circuit:
5 minutes of jogging immediately followed with 1 minute of star jumps (air jacks). The key is to keep the jogging moderate and to hit the 1-minute move with everything you’ve got. You could substitute a lot of different moves in place of the air jacks, if they are too advanced.
I repeated the cycle of 5 minutes jogging and 1 minute of star jumps for a total of 3 rounds.
**2 minute water break.
Whole Body Tri-set Circuit:
All three moves are performed back-to-back with no rest. Rest for 1 minute at the end of the circuit and repeat 2 more times for a total of 3 rounds.
- Inverted Rows x 15 reps
- Push-ups x 15 reps
- Prisoner Squats x 15 reps
I wanted to make the circuit more advanced, so I did the inverted rows and push-ups with TRX. Once again, you can pick any three moves, so long as it is total body, and you shoot for 15 reps. Bodyweight moves are fine for beginners!
Abdominals Circuit:
I did your ‘POP Pilates Cinch That Waist’ printable for the abdominals section. I was beat after 1 round, but I pushed through for a second one. ;)
Will you try this workout soon? Maybe Friday for your variety workout?
NEW POP HIIT VIDEO!!!!! Did my first ever YouTube collab! Bex from Youtube.com/genghisgirl is my workout buddy here. Check out our hilare convo at the beginning of the workout and then follow along for a super fat burning session. I am sure you’ll love this!
Let me know how it goes :)
Who wants to melt fat right now?!?!?
YOU ASKED FOR IT!!!! THURSDAY NIGHT PREMIERE OF….
NEW POP CARDIO VIDEO!!!!! Fat Melting Routine
Say what!!??? Do it! Reblog and share!!! You’re going to torch A TON of calories.
Do you want a printable?
No not a 10x10 from In N Out…
Source
But a total body sculptor! 10 minutes, 10 moves.
1. Squat pulses, stay low, 1 min [butt, legs]
2. Plank w/ alternating leg lefts, 1 min [core, cardio]
3. Push ups, on knees or toes, 1 min [chest, arms]
4. Burpees, 1 min [cardio, fat blaster]
5. Tricep dips, 1 min [triceps]
6. Mountain Climbers, 1 min [cardio, fat blaster]
7. Push ups on medicine ball, rolling ball between hands on every pushup to create uneven surface, 1 min [chest, arms, core]
8. Broad jumps, 1 min [cardio, fat blaster]
9. Leg lifts, 1 min [lower abs]
10. Crunch with legs in a split “L” shape position, 1 leg up towards ceiling, other one parallel to floor and not touching the ground, 1 min [total core]
Repeat this 4 times and you’ve got a KILLER 1 hr workout that will melt fat and build muscle. Take a 1 min break between each full round. Take no more than a 15-20 sec break between each move if you need it.
Have fun! Try this! Do you know all the moves?
Are you gym-less right now? Let’s get old school.
There’s a plethora of workout equipment out there for your FREE USE. Really! Most kids are naturally fit because their recesses and breaks are spent jumping around and climbing all over the place. Being active was naturally FUN! Let’s recreate some childhood memories with this Playtime Workout. ‘Cept this time we’re gettin serious…
This is the ACTUAL workout I did the other day. I also ran for 10 min before this routine. If the number of reps seem high for you, just alter slightly because I need you to get through all 4 rounds. Max 1 min break between each circuit and max 15-20 sec rest between each set. YOU WILL TORCH A TON OF CALORIES.
It is a mix of HIIT (high intensity interval training) moves and sculpting exercises. I was huffing and puffing the whole time! Hated it and loved it. Have fun! Let me know how it goes.
<3 Cassey
Hey guys! So just wanted to quickly share with you this printable that an awesome fan made for us. You know, just in case the written version and the demo video weren’t enough.
:P
It’s in PDF format, so click here to download the whole thing and print. Have an awesome Sunday guys!
<3 Cassey
