Free Workout Wednesday!

Want a great, fat-blasting, cardio workout that you can do in just 30 minutes AND at home??  Well then, here you go!

This is one of my HIIT workouts that I have designed for you busy Hot Mamas on the go! What is HIIT, you ask?  It stands for High Intensity Interval Training, and it basically consists of circuits of exercises that will jack your heart rate up quickly, with short rest periods in between.  This has been shown to be more effective at torching fat than longer periods of steady-state cardio (such as the treadmill or elliptical).  That's because you create an "oxygen debt", which allows your body to burn more calories.  Here's a little explanation about what an oxygen debt is:

When you exercise, your body uses oxygen to create energy. But when you reach a high intensity during exercise, your body’s need 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 exercises, for up to 24 hours after you’re finished!
— Ben Greenfield,


Did you get all that?  Basically, the harder you work for that shorter period of time, the more calories you'll burn in the long run! If you're like me, anything that can get a workout done in a shorter period of time (AND burn more calories) is for me!

Now, are you ready to bust it?? Take out that stopwatch (or use the one on your phone), find a small open space, and let's get to work!

30 Minute HIIT 

Designed By: Jayme Williams

Jump rope (you don't even have to own a jump rope!)* - 2 min

Rest - 30 seconds

Burpees with Pushup** - 2 min

Rest - 30 seconds

High Knees*** - 2 min

Rest - 30 seconds

Jump Squats**** - 2 min

Rest - 30 seconds

(Repeat entire circuit x 3 for a total of 30 minutes)

Explantation of Exercises:

*You can either use a jump rope (jumping at a moderate-fast pace), mimic the use of a jump rope with your hands while jumping (at a moderate-fast pace), OR run up and down stairs if you have those available and would rather do that.

**Starting in a standing position, quickly move into a pushup stance.  Perform a pushup (whether on your toes or knees), and then hop back up to a standing position.  From here, raise your arms and jump up into the air.  That is one "burpee".  

***Starting in a standing position, raise one bent knee as high as you can out in front of you, and then quickly switch to the other knee. Repeat this.  It should look like you're running with an exaggerated elevation of your knees. It also helps to lean back just a little, tighten your core, and pump your arms with the movement.

****Starting in a standard squat position, squat down and touch the ground with your finger tips (or get as close as you can). Then tighten your butt and catapult yourself up out of the squat, raising your arms above your head to increase your height.  Try to land on the balls of your feet to lessen the impact on your knees.  This is one "jump squat".  

Well, how was it??  Hopefully by now you're sweating bullets and feel fantastic!  And look: your workout is DONE for the day!  Score!

If you have any questions about today's free workout, please comment below or contact me!  I'd love to hear from you!