Fit Friday Circuit Workout!

Hey, Fit Friends! Happy Fit Friday! If you’re part of the free Facebook Fit Friends group then you’ve been following along with our January challenge. It’s Friday, TGIF! Time for a new workout. This week is a slightly modified FitCamp workout that I love and have been doing the last couple weeks. It will get your heart rate up, sweat pouring, and muscles burning. It’s a keeper.

Fit Friday Circuit Workout! - www.girlmeetsfitness.net

Fit Friday Circuit Workout:

Complete 4 rounds of this workout! After each round rest for 1-2 minutes. Don’t wait too long but make sure you catch your breath and grab some water between. Spiderman Planks and Bicycle Crunches can be done at 10 or 20 total, or per side depending on your level. Also, Lunge Kicks should be done 10 on one side, then 10 on the other. Feet Circles, 10 circles in each direction.

If you have questions on any of this leave a comment or join the Fit Friends group on Facebook and we will discuss it there!

Remember, before starting a workout make sure you warm up with some dynamic movements (no static/holding it still stretches) Move around, get that heart rate up while warming up the muscles!

 

 

Top 6 Ways You Burn Calories

     There is no secret to losing weight. You have to be in a calorie deficit which means burn more calories than you take in. I know you’ve heard that before. This doesn’t necessarily mean cutting back to a severe low calorie diet. It just means choosing the lower calorie food options that are also high in nutrients and density. This includes foods are are whole and unprocessed. You’ll get the biggest return health wise eating these foods vs spending your calories on ’empty’ processed foods that have little to no nutritional value.

Talking food and calories is not the point of this post… today we’re talking about the ways that you BURN those calories! There are 6 main ways that your body burns calories to help you lose.

6 ways to burn calories - www.girlmeetsfitness.net

6 Ways to burn:

  1. RMR is your resting metabolic rate – This is the energy your body uses just to LIVE. This accounts for the largest amount of calories burned at 60-75% of your total daily burn. The amount you burn is related to muscle. If you have more muscle, you have a higher RMR.
  2. Weight training. Training with weights increases RMR calories burned as well as post workout calories burned. Weight training burns about 7-9 cal per min. 
  3. Cardio training. Doing cardio exercises is one of the best way to burn calories. Calories burned during cardio training varies due to your workout intensity, duration, and how often you train. Steady  state cardio should be done for about 45 minutes at a moderate intensity, or 20-30 minutes at a higher intensity. 
  4. EPOC (Excess post-exercise oxygen consumption). This post workout calorie burn can last 12-24 hours after your workout. It’s also known as the “After Burn Effect”. Raising your exercise intensity raises your EPOC. HIIT workouts and strength training provide the highest EPOC.
  5. Thermic Effect of Food (TEF) – This is the energy your body burns digesting food. It accounts for about 10% of energy burned. More lean protein in your diet can slightly increase TEF which is why a higher protein diet may promote more weight loss. More protein in your diet protect muscle and keeps you fuller longer. Replacing 1 serving of fats or carbs a day with protein can help.
  6. Non Exercise Activity Thermogenesis (NEAT) – This is all of your activity outside of workouts. This includes standing, sitting, talking, sitting, working, gardening… all of your extra movements during the day. Move more through out the day, burn more. 

So, now that you know the ways your body burns you can tweak each one to give you the max calorie burn possible!

Make sure you check out the FitCamps tab up top! February will be a special JumpStart Your Year FitCamp! Focusing on HIIT workouts to get that burn started!

 

New Years Goal Getter Workout

Happy New Years, y’all! This is the first Friday workout of 2017! I hope by now you’ve taken a few minutes to set some goals or the new year. 2017 is going to be a great year! Make sure you write those goals down on paper. Make them real. Post them up somewhere where you will see them daily. Tell someone! The GMF FitFriends community is a great place to share and work toward goals with other like minded ladies.

New Years Goal Getter Workout

You’ll want to complete 4 rounds of this workout. For the static lunge/bicep curl focus on one side per round, alternating legs each time through.  You’ll need a set of dumbbells for this workout. And don’t forget your water!

New Years Goal Getter Workout - GirlMeetsFitness.net

 

What to do:

High Knees – Get those knees high! If you can’t do the fast/jumping motion here just quickly march. Knees high!

Plank Row – Push Up – Get into a plank with a set of dumbbells in your hands. One row on each side, then do one push up. Drop to knees if needed but keep your body from head to knees in a straight line! Beginners – Count each row as 1 (6 per side) Counting 1, 2, push. 3, 4, push. Advanced – Do 12 total rows. 1, 1, push, 2, 2, push…

Knee Strikes – Stand with arms up in the air. In a quick motion bring one knee up and arms down to meet it. Do that quickly 10 -12 times then switch sides and do 10-12 more

Squat – Shoulder Press – Holding a set of dumbbells, squat down (like your sitting back into a chair. Knees in line with toes, not falling in or forward) then stand up squeezing your glutes, pressing the dumbbells up over your head. Bring back down, repeat.

Jumping Jacks – Just like the high knees.. if you are unable to do the jumping, do quick side steps instead of jumps. Make sure you’re getting your arms up. These moves are to keep your heart rate up through the workout so just keep moving.

Lunge – Bicep Curl – Step forward wide and lower into a lunge. Hold this lunge position while you do your 12 bicep curls. Alternate legs each round.

 



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