Fat To Fit club
Fat To Fit Club,  Fitness

Fat To Fit Club: Beginner HIIT Workout

Are you in search of a great beginner HIIT workout that will get your blood pumping and fat melting? Join me for the first FAT TO FIT CLUB of 2019! Sweatbands at the ready!


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Fat To Fit Club

Hello, you lovely bunch and welcome to the first FAT TO FIT CLUB of 2019! Are you like me? Do you want to lose weight and get fit this year? If so, I have a fantastic workout in store for you.

I am quite a big fan of HIIT workouts, as you may or may not be aware of. I love that I can bust out an exercise in as little as 20 minutes but still get my blood pumping.

For this reason, I figured it would be good to start the year with a quick high-intensity workout.

Before we go any further, please read my fitness disclaimer here. This post also contains affiliate links. You can find my affiliate disclaimer here.


Background

As a bit of a background about why I have started Fat To Fit club, I am trying to lose weight. After years of battling my weight issues, I recently started Weigh-In Wednesday where I share my measurements and weight to accountable for my weight loss.

By the end of 2019, I want to be in better shape and I’m optimistic that changing my lifestyle will improve my fitness and health.

For this first Fat To Fit Club, I have created a simple HIIT workout routine with five exercises to get your heart rate up to maximise fat burn.

I have taken inspiration from two of my favourite personal trainers, Joe Wicks The Body Coach and Millionaire Hoy.

I’ve chosen HIIT workouts to focus on first because of the MANY benefits to be gained from doing HIIT exercises. Find out about the Benefits of HIIT workouts here.

Don your finest exercise attire and join me as we nail this workout together!

Recommendations:

Apps

Before beginning a HIIT workout, it’s advisable to download the Seconds Interval Timer App from your app store.

I’m not affiliated with Seconds. However, I do use this app for every workout and I find it is the best one on the market.

Technology

Another useful tool is a fitness watch, like this one, to track your heart rate and to gauge the number of calories burned.

The number of calories burned cannot be 100% accurate with any device. However, it will be close enough to give you a good idea of the impact HIIT workouts will have for you.

Advice

My first key piece of advice… WARM UP BEFORE DOING ANY EXERCISE! Sorry for shouting, but I wanted to make sure the people in the back heard that loud and clear!

Why do this? Because it frees up your muscles and joints and makes you less prone to injury. Likewise, when you finish you should cool down.

Warming up before a workout and cooling down after exercise is essential. Your body needs to prepare itself for the exercise and returning to your daily routine afterwards. As I said you want to avoid injuries and this is the best way to do that.

Workout: Warming up

Today’s warm-up includes:

  • Boxer shuffle – stay on the balls of your feet for as long as you can. Hop back and forth from foot to foot and stay as light as you can on your feet as quickly as possible.
  • Overhead reach and stretch to the floor – Reach both hands up above your head. Then bring your arms down and reach to the floor. Round your back as you are reaching to the floor and touching your toes. Alternate back and forth.
  • High knee march – Marching on the spot and bringing your knees up to your chest as tight as possible.
  • Torso Twists – Bring your fingers to your chest with your elbows pointing outwards. Slow rotation left to right twisting your torso. Move slowly to get as much movement as possible.
  • Alternating toe touch – Kick one leg out in front and reach out with the other hand to touch your toes. Alternate on each leg/arm in a controlled motion.
  • Full hip circles – Think Time Warp. Hands on your hips and moving your hips around in a full 360 circle. Don’t overdo it. It should be a natural circular movement to the hips.

Perform each movement for 30 seconds to fully warm up.

Fat To Fit Club: HIIT Workout

Don’t know what a HIIT is? Fear not for I am here! HIIT workouts involve rounds of high-intensity exercises repeated for short durations which are mixed with rest periods of similar durations.

Example: 30 seconds high intensity + 30 seconds rest, and repeat.

For this week’s exercise sessions I have followed the below on a 30 second on, 30-second rest pattern. I repeated the exercises 4 times:

  • Marching High Knees – Marching on the spot and bringing your knees up to your chest as much as possible without falling over.
  • Squat with floor touch – Start by standing with feet shoulder width apart and pointing ahead. Lower down into a sitting position by bending at the hips and knees and putting your weight on your heels. Reach one arm between your legs to touch the floor.
  • Power knees – Start with both hands above your head, fingers interlinked. Bring your arms down and one knee up to your chest. Touch your hands to your knee. Switch legs halfway through your time. Remember to tighten your abs throughout this move.
  • Silent jumping jacks – Arms by your side, bent at elbow and wrist, swinging in a circular motion as if using a skipping rope. Legs kicking out with the heel touching the floor
  • High & low punches with power knees – Start standing upright and punch high with your right arm, then lower to a squat and punch low. Repeat on your left side. Then bring both arms above your head, interlink your fingers. Bring your arms down and right knee up to touch your hands. Repeat on your left knee. Repeat this cycle for the duration of your time.

Cooling down

Each move should be carried out for 30 seconds for this cool down.

  • Boxer shuffle – stay on the balls of your feet for as long as you can. Hop back and forth from foot to foot and stay as light as you can on your feet as quickly as possible.
  • Overhead reach and stretch to the floor – Reach both hands up above your head. Then bring your arms down and reach to the floor. Round your back as you are reaching to the floor and touching your toes. Alternate back and forth.
  • Torso Twists – Bring your fingers to your chest with your elbows pointing outwards. Slow rotation left to right twisting your torso. Move slowly to get as much movement as possible.
  • Shoulder Rolls – Arms by your side and roll your shoulders backwards. Halfway through your time, switch to rolling your shoulders forwards.
  • Self hug – Gently kicking heels out in front, throw your arms around your body and repeat.
  • Standing quad stretch – Raise one foot behind and grab the toes. Place one hand on wall in front for stabilization. Repeat on your other leg.

Workout: How did you do?

I won’t lie I found this tough going. The first night I tried the workout, I managed a great warm up, 2 rounds of HIIT and cool down before I wanted to die in a corner.

The second night I found it a little bit easier to get through. I did stick with it though and I’m happy I did.

Getting back into exercise is never easy but I found this workout to be very beneficial. Already I can feel my glutes are tighter and stronger.

Try this workout at home and let me know in the comments how you get on.

Don’t forget to join me for the next Fat To Fit Club!

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Beginner HIIT Workout for Maximum Fat Burn

Until next time…

Geez Louise Much Love

Well hello!! I created this blog to share my fitness routines, travel updates, musings on life and offer advice on wedding planning! Drop me a comment and say HI!

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