May through June 2015 HIIT workouts

So, while I was coming off of Spartan fever...I decided to get a few HIIT workouts in over the next few weeks. Here are some of what I did: *Ongoing post until June is over*

May 26th and May 30th: I did the following Rep workouts

They were insane! I can definitely tell you, if you want to FEEL the burn and FEEL you have done something...do these! Below are a few pictures of me after runs and then HIIT workouts on campus :)

June 9th: I ran 0.54 miles indoors in 5:43 and then did a HIIT workout and then walked a cool down 0.11 in 2:00 minutes. Then I did a legs HIIT. Here is what I did:

10 each of the following (twice through)

Squat dumbbell raise (10lb)

Bench donkey kick with weight (10lb)

Squated row and press (10lb)

Then the following:

Side to side lunges (20)

Bicycles (50)

Russian twist (8lb) (50)

June 11th: I ran 1.83 miles on campus in 18:46 (check out my route here) and then went inside for an arm day!! Here is what I did inside:

10 each of the following: (Everything 3 times)
Push ups
Lateral pull down (55lb) 
Tricep kick backs (10lb) each side
Butterflys (10lbs)
Press ups (15lb)

My butt hurt for days on those bench donkey kicks!! I am noticing I need to get rid of the hip fat I have! It is a target location for me.

I wanted to include these pictures for reference points in my workout time frames. There is a huge difference from when I put in a good run and when I put in a good HIIT workout! 

June 13th: I decided to get up and run on campus! I went a mile in 9:59, check it out here. Then I HIIT it up inside and then did a cool down. Today I did a whole body HIIT!

Workout, I alternated 10 and 20 reps:
10 push-ups and knee in
20 Side to side lunges
10 Left arm plank kick back (10lb)
20 Switch lunges
10 Right arm plank kick back (10lb)
20 Squat jumps
10 Side plank arm through left
20 Sumo squats with 12lb ball
10 Side plank arm through right
20 Mountain climbers

This took me 12 minutes to complete. Not too bad!! My goal was to run a cool down mile, but it was so hot outside that I only ran a half of a mile and then walked a half. I ran a half in 5:10, you can view it here. Then I walked a half of a mile in 8:03, you can view my route here.  Check out that arm pump!!

I know sometimes it can look like just a simple "pump" but if I can get my abs below to look like this all the time...that is my goal!!

June 15th: I ran outside again...in this heat!!I ran 2.01 miles in 20:32! Check out my route here. Then I walked for 0.10 and it took me 1:50 to get upstairs to get a HIIT in!

Here is what I did: 10 of the following and then 30 on the last one

Squat jumps

Left arm plank kick back (10lb)

Right arm plank kick back (10lb)

Mountain climbers

Wall plank knee-in

Switch lunges

Squat side dumbbell swing (15lb)

Russian twists (8lb ball) 30 total on this one

I felt great today. I even had someone give me a huge compliment. She said, "Are you a personal trainer?" I told her no, just working out! She said, "Well you are just awesome!" That makes me feel so good :) When people notice my hard work and think I am more advanced than I am...it is a really great feeling on my fitness journey!

June 18th: I did the below workout at home. One round is about all I could do! Haha It took me 8:30 to do...it was tough but a great 8 minute workout!

June 19th: Today I went to the Payne Center and got a good 1 mile run in on the treadmill...it was just too humid to be outside! After my warm up of 10:34, I hopped off to do the below workout. The only change I had to make was the equalizer pull-ups. They don't have those there, so I did lateral pull downs instead. This whole workout took me 11:26. I did it as an activity on my Garmin, even tough I really didn't go anywhere! But check out my heart rate! I was killing that aerobic zone!! I was feeling good today! Hopefully tomorrow will be as great!





June 20: Today I biked 10.54 miles on the Trace! It was awesome! It was one of my best times for that distance and for that location. You can view my route here. Check me out before my ride! I averaged 18 miles per hour and finished the distance in 35:13!! 

June 30th: Today I ran 2.16 miles...in the mountains of Colorado!! WOW, was it ever beautiful! My run was amazing, and short of breath! I enjoyed myself, even though it was a tough run/walk (yes I had to walk...I had a hard time adjusting to the elevation). Check out the elevation and my route here. 

Well, that rounds out my May and June workouts! I look forward to the next workout! Until then...

April