Work up a sweat with this quick 20 minute Stair Master HIIT workout!
Apparently my life is full of acronyms this week. I’m officially a big fan of the following three:
- BFL – Body For Life
- BFD – Breakfast for Dinner
- HIIT – High Intensity Interval Training
Let’s start with Body for Life, a 12 week fitness plan written by Bill Phillips. Both Mama Pea and Janetha, two bloggers I know and trust, have posted their thoughts and experiences with the plan and after reading about their results I am ready to give it shot.
The main reasons I really want to try the program are 1.) I want abs! and 2.) I’m in a fitness rut. I’ve always been a cardio lover and never really put a lot of time and energy into strength training. Cardio was a big piece of my weight loss over 8 years ago, but the more I learn about exercise, the more I realize that strength training is what’s necessary to change the way your body looks.
Soo…. I purchased the book, read it cover to cover and decided I wanted to try it out. Isaac wasn’t really game to do it with me so I asked my friend and gym buddy Jess if she wanted to and luckily she did!
The eating program is pretty basic. It recommends six small meals a day, a balance of protein, carbs and healthy fats and at least 10 cups of water a day. There are more details, but that’s the just of it. The exercise program consists of working out six times a week with 20 minutes of HIIT three times week and strength training three times a week, alternating between upper and lower body routines with about 45 minutes per session.
At this point I’m planning to start out following the exercise program pretty strictly with less emphasis on following the eating plan to a T. I am going to increase my protein intake and watch my portions, as suggested by the program, but not stress over having the perfect balance of protein, carbs and fat. I think this will work for me because my diet is already healthy and I’m not trying to lose weight. Plus, whenever I try to be too strict with my diet, it either backfires and I want to eat everything in sight OR I only follow the plan for a few days before getting frustrated/grumpy and giving up. I like to eat the foods I like and for the most part it’s healthy foods so I don’t think this will be much of an issue.
If after doing the program for a few weeks I don’t notice any results I might decide to change my mind about the eating plan but for now incorporating the exercise program is my main goal.
To increase my protein intake I’ve been having protein smoothies for breakfast with 1/2 frozen banana, 1 cup frozen berries, 1.5 cups unsweetened vanilla almond milk or water, vanilla Sun Warrior protein powder, mila and a handful of kale for some greens.
The smoothies are filling and perfect for the warm weather we’ve been having lately.
For lunch, dinner and snacks I’ve been increasing my protein intake with hard boiled eggs, fish, Greek yogurt, edamame, tofu and cottage cheese. Of course, I’ve still been eating beans (I love beans!) but I haven’t been making them my go-to source of protein because although they do have protein, they also have a lot of carbs. <– who knew?
Last night we ended up having BFD. I LOVE having breakfast for dinner and this one was packed with protein.
Isaac and I split a 3 egg omelet stuffed with kale, onions and tiny bit of goat cheese. I had a slice of Ezekiel bread and a TJ’s veggie sausage patty on the side. Isaac had a bagel and a veggie patty. For the record, Morning Star veggie patties are WAY better than the TJ’s brand. :/
And for the exercise piece of things, Jess and I started the plan on Monday morning with an upper body strength training session. I did a 20 minutes HIIT on Tuesday and then we met up again this morning for a lower body workout. I’ve been sore (in a good way) almost all week from the workout on Monday and Tuesday’s HIIT workout kicked my booty. Don’t let the short time fool you – 20 minutes of HIIT on the stair master (the one with the rotating stairs) is intense! Just in case you want to have your booty kicked too, here’s the workout I did:
20 Minute Stair Master HIIT Workout
Level refers to the level on the machine, which goes from 1-20.
I’ll be sure to keep you all updated on the BFL progress but for now, it’s MF (Modern Family) time.
Question for you – Have you ever tried HIIT? If yes, what’s your favorite HIIT workout?