Calorie Blasting Home Workout - No Equipment Needed!

Finding time to get to the gym can be hard. Doing cardio can be hard. Getting to the gym AND doing cardio? Near impossible. On top of that, cardio machines at the gym can be daunting.

Cardio machines limit your range of motion and only target specific muscle groups. Think about it: you run on the treadmill for an hour. Sure, your legs got a great workout, but what about your upper body? 

Cardio machines are also easy to cheat on. I've seen plenty of people mindlessly biking, walking, or ellipticalling at the gym, which is simply a waste of time. If you are spending an hour doing cardio, but you aren't engaging your muscles or challenging yourself, you will not get the results you want.  Shorter workouts can often be more effective than hours of cardio, so use your time wisely. 

This is where compound bodyweight movements come into play. Compound movements, or movements that target multiple muscle groups, are great to get the most from your workout. If you can't afford a fancy gym membership or high-tech equipment, do not worry. The weight of your body alone is enough to get your heart rate up. It's not about what you move, it's about how you move!

If you don't have a gym membership, or simply don't have time to get to the gym, give this at home cardio workout a try. 

This bodyweight workout includes a variation of movements, such as lunges, push-ups, squats, planks, and lateral jumps. It is super easy to follow and effective. You don't need any equipment, which is also a plus. 

Setting attainable goals is key for success. You don't need to join a top-notch gym and vow to run on the treadmill for hours a day. You can achieve the results you want and reach your fitness goals from the comfort of your own home. Give this workout a try, you won't regret it!

Until next time,

Andrea 

Best Fitness Classes that are Worth the Money

Boutique fitness classes have been popping up everywhere, and while I want to try them all, I would also like to maintain my savings account balance. Some classes can be super expensive, but luckily many studios offer a deal for first-time customers. I've complied a list of my favorite fitness classes to help narrow down the pick, and let you know which classes are worth the money.

• EverybodyFights: Hailed as the "king of boxing gyms", EverybodyFights offer the "ultimate workout for the everyday fighter." This studio offers beginner and advanced level boxing classes, and an awesome full body HIIT class that I've done numerous times. The classes are dynamic and fun, and always leave me drenched in sweat! Also, when you buy your first class, the second one is free!
• https://everybodyfights.com/
• SoulCycle: SoulCycle is an indoor cycling class that features high-intensity cardio, strength training, and rhythm-based choreography. While the class is definitely challenging physically, it also promotes a mind-body connection further than a traditional workout. The instructors are trained to coach, push, and lead riders to success, both mentally and physically. Make sure you strap on your spin shoes and book a bike ASAP!
• https://www.soul-cycle.com/
• Tone House: This workout class is not for the faint of heart. Their warm up consists of sprints, burpees, and bear crawls. Next, is a series of partner strength training exercises, that quite frankly push you to your limit. This class is by far the hardest of the list, but the most rewarding. The team environment motivates and ensures that you don't give up, no matter how tough it gets. 
• https://www.tonehouse.com/

I kept this list short and sweet since these are the classes I have spent money on before, and truly felt that it was worth the cost. Group fitness classes are a great way to switch up your normal workout routine, and can give you ideas to spice up your usual workouts! 

Until next time,
Andrea 

Metabolic Benefits of HIIT Workouts

If you don't know what high-intensity interval training (or HIIT) is, then you are seriously missing out on one of the most efficient and effective workouts. HIIT is a form of interval training that alternates short periods of intense exercise with less intense recovery periods. (Think 30 seconds of sprinting and 45 seconds of walking, repeating the process for 20 minutes.) This workout can be done anywhere and requires no equipment.

The benefits of HIIT are endless, but one I really love is that it increases your metabolism. I was reading about this on Wikipedia, but I felt like the article left out a few key points. The paragraph about the metabolic benefits read as such:

HIIT significantly lowers insulin resistance compared to continuous training or control conditions and leads to modestly decreased fasting blood glucose levels and increased weight loss compared to those who do not undergo a physical activity intervention.[28] Another study found that HIIT was more effective than moderate-intensity continuous training at fasting insulin levels (31% decrease and 9% decrease, respectively).[29]

Now while I think this paragraph gives access to great studies about HIIT and metabolism, I think that it was missing the main point, which is explaining why HIIT is so great for your metabolism! I took it upon myself to edit this article in Wikipedia to include more information, which you can read below.

When you increase your metabolism, you increase the process in which your body converts what you eat and drink into energy. Your RMR, or resting metabolic rate, is the level your metabolism burns calories while not exercising. HIIT provides an afterburn effect to your body. The afterburn effect is an increased state of metabolic efficiency that can be achieved as a result of intense exercise. Not only will you burn calories during your HIIT workout, but you will maintain a higher level of caloric burn for the rest of your day. In addition to the increased RMR, HIIT workouts increase production of the human growth hormone (HGH) during the 24 hours after your workout as well. This hormone also aids in increased metabolism.

If you are interesting in HIIT workouts and want to learn more, you can always go to the Wikipedia page and read their article here. There are tons of free HIIT workouts online, and the benefits are seriously awesome.

Make sure you get your HIIT in today and your metabolism will thank you!

Until next time,
Andrea

Why I Like to Workout in the AM

Some people might be appalled at the idea of waking up before the sun rises and going for a run, but it’s what works for me. Granted there are definitely many some instances where I hit the snooze button and choose to sleep an extra hour, but I do thoroughly enjoy those days where I get my workout done work in the morning. This post is not to try to convince you to set your alarm for 6:00 AM and throw your running sneakers on for the rest of eternity, but just hear me out. Keep reading to see why I like working out in the morning.

It sets the tone for my day.

Wake up, workout, shower, and go. Working out first thing in the morning puts me on the right track, and actually helps me to be more productive throughout my day. I'm up early and I already crossed one thing off my checklist, which just fuels me to do more. I am more focused and driven when I get to school or work. If I workout in the morning, I'll also opt for healthier foods throughout the day. It allows me to start (and strive to finish) my day on a positive note.

It helps me feel refreshed early in the day.

There are some mornings where I wake up and contemplate if there is enough coffee in the world to fuel me to fully open my eyes. Working out in the morning gives me a boost of energy. Even if I didn't get much sleep the night before, once my workout is complete, I feel completely energized. I'll often opt out of my morning coffee on the days that I workout in the AM. 

"I'll do it later" usually translates to "I'm not going to do it." 

If I put something off, the odds that I actually do it are slim. By the time the day is over, I'm usually ready to unwind and relax. If I didn't already workout, it is highly unlikely that I do. Some people quite literally thrive in the nighttime, and make the bold trip to the gym past 10 pm. For me, I'd much rather end my day already having worked out. 

Although there are people who swear by their nighttime workouts, I enjoy working out in the morning. If you're at all intrigued, give it a try! You might end up agreeing with me.

Until next time, 

Andrea