Hello Bella Diva

Who is ready to sweat? Ok…probably not too many of you said YES! What if I asked, who is ready to burn fat? Stress less? Keep your bones strong and feel amazing?  That is what I thought! Ha!

What is HIIT?

HIIT, or high-intensity interval training, is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time. “A high-intensity workout increases the body’s need for oxygen during the effort and creates an oxygen shortage, causing your body to ask for more oxygen during recovery,” says Eric Salvador, NASM, NSCA, head instructor at The Fhitting Room in New York City.  “This afterburn effect is referred to as excess post-exercise oxygen consumption (EPOC) and is the reason why intense exercise will help burn more fat and calories than regular aerobic and steady-state workouts.”

High Intensity Training Benefits

High intensity interval training is a MUST in every woman’s fitness routine. Wouldn’t you like to get your workout done in 20-30 minutes plus burn more calories and fat then you would in a long boring hour on the treadmill? YES Please!

There are SO many other benefits then just burning fat…

1.Keeps your metabolism higher all day.
2. Training like this helps slow done the aging process & keeps your bones strong.
3.Helps your body to adapt to stress better.
4.Helps your hormones stay better balanced.
5. No Equipment is needed so you can do this ANYWHERE!

WOW!  Now what woman wouldn’t want to have all of the above??

High intensity training

Challange yourself


Examples of HIIT

There are endless ways to do High Intensity Interval Workouts. The hardest part…actually pushing yourself to go all out when its time. If you are not doing this type of training now. I recommend start with 2x a week and using your own body for the moves to start.  Then add in free weights and other fun toys later if you choose.  I call the following: Bella Diva Burst circuits.

  1. You could do a walk/run interval.  Walk 1 min, run 20-30 seconds.  Keep repeating for 20 minutes
  2. Create circuits like:
  • 50 jumping jacks
  • 40 Mt climbers
  • 30 jump squats
  • 20 push ups
  • 10 burpees

Rest 30 second and repeat 3 more times.

  1. Use a timer and do the moves above and see how many you can get.  45 second intervals.

  2. If you do have free wieights or other equipment like: kettle bells or bosu or TRX, get creative and maybe set a cap time of 15 and do as many of the moves you choose along with the reps.

EX: 15 minutes of the following moves as many times as you can:

  • 20 burpe bicep curls
  • 20 walking lunges
  • 20 pikes
  • 20 squat pops on bous ball
  • 20 push ups
  • 30 sec plank
  • 50 high knees

Keep repeating for 15 minutes 8 minutes if you are just starting!

  1. If you do not want create your own, you can get The Original Bella Diva Fit Deck. No equipment needed and the workout deck creates your workout for you and is different EVERY time!!!!         http://belladivafitness.com


As Always Bella Diva, try something new and let me know how it goes!

If your on IG, follow me @ Belladivafitness and check out all the Bella Diva quickie workouts I post weekly for some extra motivation

Happy Sweating!

Bella Diva

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