SO TIRED .. so i sprint!

I've been SO sore, and SO tired lately.
Been planning a big family party (happening tomorrow,!) and all i did today was run around on errands.. i only got 30 minutes at the gym! My plan was to do the 30 mins of HIIT and go back later and lift for 45 minutes...but i CRASHED on my bed and didn't make it there.. I don't know HOW i powered through sprints for 30 minutes being that my legs were like cinder blocks..
301 cals in 30 minutes, yes please! HIIT Training,as opposed to steady-state cardio...has completely changed the way i view running, and cardio altogether. By switching from 3.5mph to 10.5 mph, 4.5 to 11mph..etc, I'm pushed WAY harder, and can keep myself focused, but not BORED while doing cardio. Not to mention, its a SICK fat burner. I spend less time doing cardio and run less mileage now than I did a few months ago, and am definitely getting leaner.
PLEASE, try intervals!! If you don't like to run very fast, or you're not into running at all, you can do interval training on the elliptical and the step mill (aka STAIRMONSTER)


my suggestions for HIIT:


--arc trainer/elliptical: keep the incline at 20 (or as high as your incline goes), each minute, alternate the resistance between 5 and 15. push like you've never pushed when you change the resistance for 15. Relax and let your heart rate ease when you lower to 5.


--stair monster: Switch between level 7 and level 10, Every so often, throw in a minute of level 15+, and recover with level 5. Just to keep it spicy.


Interval training maximizes aerobic capacity, and has been proven to keep your metabolic rate HIGHER after you workout..creating an "afterburn" effect, leading you to burn more calories after your workout. YES PLEASE.


I do HIIT 3-4 times a week. Once a week, if that, I incorporate a long run--usually 6 miles, at a manageable pace. Even during those runs, I catch myself sprinting out of boredom. As a semi-recovery for my body, I usually use another day to spend 45-60 minutes on the arc trainer, because its still good cardio, but not as aggressive on my body as running or spending a long time on the stair monster.


As the weather continues to warm up, and the sun is more inviting, you'll want to spend less time in the gym. take advantage of HIIT workouts. Work at your MEANEST, HARDEST intensity for 30-40 minutes. Make sure to include a 3-5 minute warm up and cool-down so you don't shock or overstress your muscles and joints. If you're new to sprint-style workouts, start with 3-4 sprint/recovery rounds, and spend the rest of your cardio time steady-state, or moderate intervals. *ex 3.5mph/7.5mph*


While my body hurts, and sprinting was the LAST thing it wanted to do, my MIND and my MUSIC pushed me through.  And I'm so GLAD I completed the workout! 


Have a GREAT Weekend.
-Liz