4 Moves to Make Your Workout a ‘HIIT’

It’s tough to let go of sunny summer runs in the park, but you can make sure your fall and winter indoor workouts are a ‘HIIT’ by adding High Intensity Interval Training (HIIT) to your routines. These workouts combine 30 second intervals of plyometrics—explosive muscle moves also known as ‘jump training’—with cardio ‘recovery’ intervals.

HIIT is popular because it cuts your sweat session time in half because you’re doing double the work in short spurts. Athletes and martial artists use plyometrics to increase speed, power, and performance. They’re used in the fitness field to get great results fast. Generally speaking, your improved 30-minute HIIT workout will burn the same amount or more calories than the easier routine done for an hour. You’ll chisel and cut muscles more visually, and push past fitness plateaus.

But HIIT isn’t for beginners. Just as you have to walk before you can run, you have to be able to perform moves like squats, lunges, push-ups, and jumping jacks for an hour before transforming them into HIIT 30 second plyometric moves for 30 minutes.

Here are four HIIT 30 second plyometric moves to add to your routines. Do light cardio, such as jogging in place, doing jumping jacks, or simulated jump rope, in between each interval to recover for 30 seconds and whip your body into shape quickly.

Spring Squats

HIIT spring squatSquat with hands on quadriceps for support. Jump off the ground as high as you can. Land softly with knees bent and hands on quads again. Repeat for a 30 second plyometric interval for cardio and glutes, quadriceps and calf toning

Jumping Scissor Lunges

HIIT jumping scissor lungeLunge with right leg in front, knee over ankle, and then jump off the ground and switch legs in the air. Land in a lunge with the left leg in front. Repeat the jump to right lunge and jump to left lunge for a 30 second interval. The plyometric jumping motion here works your quads, glutes, and calves while elevating the heart rate for maximum fat slimming, muscle sculpting, and calorie burn.

Burpee Push-ups

HIIT burpee push-upsStart standing, then squat down and place your hands on the floor wider than shoulder-width apart. Jump your feet backward and land on your toes, so that your body forms a straight line from your head-hips-heels (a plank). Do a push-up by bending your elbows and lowering your chest towards the floor, keeping the straight alignment of the body. Push back up to a plank by straightening the arms, and use your abdominal strength to jump your legs back toward the hands. Straighten legs from this squat position and jump off the floor, reaching the arms overhead. Land soft with bent knees into a squat and repeat.

 

Air Jacks

HIIT Air Jacks (X Jump)Do a jumping jack (out and in), then on the next out, instead of sweeping your hands away from you, sweep and cross them in front of you and up/​out to the top of an X while jumping off the ground and kicking the legs out to form the bottom legs of the X. The rhythm should be jack/​in/​X jump/​in. Do a 30 second plyometric interval for cardio coupled with glutes, quads, and calf toning.

Try it for yourself with my workout DVDs and downloads. You’ll work hard, look better, and have the energy to play hard. High Intensity Interval Training hits (or HIITs!) the jiggle where it hurts, but you’ll only be sore for a few days.

www.nikkifitness.com

 

Improve the Mood! Winter Workout for Seasonal Affective Disorder

This never-ending winter bringing you down? The slush, snow, ice and frigid temps make it tough to keep up New Year Resolutions, and might even be an energy drain. If you are feeling tired, depressed, lazy and have the Winter Blues, I have the antidote!

My brand new “Slimnastics Winter Workout” video is meant for keeping resolutions though the winter or if you’re feeling  Seasonal Affective Disorder (SAD becomes Slim And De-stress!). It was shot on a Caribbean beach in Mexico but all the cardio plyometric moves are winter sports themed – THINK OLYMPICS! 

With my cardio workout and Soothing Yoga Stretch afterwards, participants increase feel-good brain chemicals like serotonin and norepinephine and decrease the stress hormone cortisol. ON top of it, the cardio plyometrics create endorphins that take the body from sluggish to energized and happy!

You can see a beach demo here http://www.nikkifitness.com/dvd-SAD.php

My 30 min DVD/Download workout can be found on Amazon, but KnowMore.TV asked me to shoot a free 3-move demo for them. Check it out here – it just might make you so happy that the present moment (winter) doesn’t seem so bad.

Prepare for an energy boost —http://knowmore.tv/fitness/3-workout-moves-that-will-instantly-improve-your-mood/

 

 

My Pajama Workout: Yoga for Better Sleep

Improve the Move: Sleep Routine!

Want to stop counting sheep and laying awake all night? Brush your teeth, wash your face, get into your pajamas and start counting breaths instead!

 

Try my yoga for better sleep free video for KnowMore.tv–

http://knowmore.tv/fitness/3-yoga-moves-that-will-help-you-sleep-better/

Fitness – fit it in! Nikki

 

Get Your G-Tox On: Green Juice Your Way to a Healthier Lifestyle

By Nikki “Fitness”  Glor

Get Your G-Tox On and Green Juice Your Way to a Healthier LifestyleAs you slowly undo the dietary damage you did over the holidays, you might want to consider what I call ‘G-toxing’— incorporating a daily green juice that replaces a meal, snack or coffee break into your routine.

Rather than doing a strict liquid diet for a few days or weeks, which can wreak havoc on your metabolism, people across the country are opting to G-tox with a concoction that consists of greens like kale and spinach, blended with fruits and nuts. It’s like drinking your salad!

Related: 3 Yoga Moves to Detox Your Holiday Naughtiness

Green Juices Are Everywhere

It used to be that you only came across a green juice at a vegan restaurant or at your hippie-yoga instructor’s house. Now you see bottled juices (like Naked and Evolution Fresh) at the supermarket, coffee shops, the gym and on the menu at mainstream restaurants. There’s even a green juice food truck outside my office in Rockefeller Center in New York City. And believe it or not, I’ve met people at parties who carried their juicer in their backpacks!

NutribulletThey also sell at-home juicers in many retail stories. My favorite is the no mess, no fuss NutriBulletwhich seems to be pretty popular. It has its ownTwitter account and over 15,000 followers.

Boost Your Liver Function

In a nation where obesity is an epidemic and there’s practically a bar on every corner, G-tox could help clean up Americans’ acts. The American Liver Foundation (ALF) warns that liver damage from alcohol is taking a back seat to Fatty Liver Disease caused by poor diets. It affects up to 25 percent of people in the United States.

“You’ve heard that sitting is the new smoking? Well, sugar is the new alcohol when it comes to liver damage,” says the ALF’s Nancy Reau, MD, an Associate Professor of Medicine at the University of Chicago who specializes in diagnosing and treating liver disease.

The trend of juicing once a day can be a more convenient and appealing way of getting more produce into people’s diets instead of sugar and fat.

“There are certain fruits, vegetables, spices, herbs, nuts, and other foods that help boost your liver function,” explains Dr. Reau. “If people start consuming more of these foods through green juices, we could see fewer cases of liver disease in America.”

Related: Try A Vegan Diet Cleanse For A Week

Liver Detox Recipe

Green Juice Your Way to a Healthier Lifestyle-add beets to boost liver functionThere are juicing recipes for increasing your energy, brightening your skin, and boosting your immunity. If you want to cleanse your liver, Dr. Reau suggest adding the following ingredients to your next green juice:

  • Spinach or Kale
  • Beets
  • Limejuice
  • Grapefruit
  • Pineapple
  • Apples
  • Cranberries
  • Goji berries
  • Brazil Nuts
  • Coconut water

Now that you’re drinking your greens, you’ll be glowing from the inside out.

Nicole Glor – NikkiFItness – is a fitness expert based in NYC, author of The Slimnastics Workout, and the star of 9 fitness DVDs including her new Seasonal Affective Disorder Workout DVD. You can follow her onFacebook and Twitter and get free newsletters, music playlists, video demos and DVDs.