Day 6!! It's Saturday. What a huge accomplishment to get to Day 6 of these HIIT Workouts. They are pretty tough. Tomorrow is a rest day, or an active rest day if you want to go on a little walk. So get this workout done and done well, and feel great about the rest of the weekend. If you are not already in the "Getting Fit with T1D" FB Group, click the link to be connected with lots of T1Ds trying to get fit and be positive just like you!
Today's workout is all about cardio and abs (I wanted to give you a break from jumping, lunges, leaps, squats, etc, etc). It's another good one. You'll thank me later...
DAY 6: CARDIO AB WOD
CIRCUIT 1: (30/30)
- 30 second: Sprint Interval
- 30 second: Recovery Interval
Repeat 10X (this may seem like a lot, but it's only 10 min total)
CIRCUIT 2: (45/15)
- Mountain Climber Twist
- Star Plank
- Heel Touches
- Side Plank Crunch
(00/00) = This sign signifies the time in seconds for the workout segment (the first time) and the recovery segment (the second time). For the sprints, the recovery period is doing a light jog or brisk walk, for the ab section, it is honestly, just taking a breath and not moving.
Sprints are an amazing way to burn calories. all. day. long. And they are SUPER efficient because it only takes 10 min total. If I don't have time to do a full workout one day, I just run 10 min of sprint intervals. Short on time? Try it.
How do you do Interval Sprints?
Option 1. Treadmill: Either use the timer on the treadmill, or go by distance. For example, watch the timer for 30 second intervals, or go by distance such as .15 for your sprint, and 0.10/0.05 for your recovery (less distance for recovery periods because it takes longer at a slower pace). I also suggest putting the treadmill at a 1% incline which makes it a little more like running outside (unless you live in a super hilly areas on on a mountain, good luck doing sprints on that terrain!!).
Option 2. Running Outside: Pick landmarks and run to them as fast as you can (i.e. mailboxes, light poles, garbage cans, anything works!). Once you have sprinted, briskly walk or lightly jog just until you catch your breath.