HIIT worktout: 5mins of skipping rope, burpees and jumping jacks

HIIT Workout

15 minute HIIT Skipping

50 seconds on, 5 seconds rest (5 minutes, 3 times through)

Repetition Challenge in between each 5 minute HIIT Skipping.

2 exercises, various repetitions.

Equipment

Gymboss Interval Timer

Skipping Rope

Exercises

25 Burpees

100 Jumping Jacks

Directions

Complete 5 minutes (5 rounds) of HIIT Skipping (50 seconds on, 10 seconds rest) and then complete your 25 Burpees and 100 Jumping Jacks.

Repeat the above three times through, so in total you will do 15 minutes of HIIT Skipping, 75 Burpees and 300 Jumping Jacks.

Perfect, easy workout which targets your whole body and gets your heart rate up quickly.

Push yourself as hard as possible so you know you’ve totally exerted yourself.

The post HIIT worktout: 5mins of skipping rope, burpees and jumping jacks appeared first on HIIT Guides.

General Daily Meals

I thought I’d share with you what I generally eat on a daily basis, as I get a lot of questions from people about “how do I get a flat stomach?”, “what do you eat”, “how to count calories” etc..

I purposely don’t use the term “diet” as I don’t have a diet, I don’t diet, simple as that. I eat..

So first things first;

Breakfast

Overnight Oats
OR
Raspberry Oat Porridge: Oats (1-2 cups enough to fill me), Almond Milk and Frozen Raspberries all heated up and mixed together in the microwave.

with Freshly blended juice

Morning Snacks

Almonds (enough to satisfy me. EAT UNTIL YOUR CONTENT)
Banana or Apple (usually only 1)
Rice Cakes (usually around 5)

Lunch

Boiled eggs on rye bread (normally 2-3 eggs and 4 pieces of rye bread)
Mango
Passionfruit
Banana
OR
Tuna (1 can) on rye bread (roughly 4 pieces)image
Mango
Passionfruit
Banana
Afternoon Tea

Same as morning tea except I don’t usually feel like almonds in the afternoon.

Before Dinner

Banana or Apple

Dinner

Marinated chicken baked (any herbs/spices)
OR
Steak
with

Kale Apple and Walnut Salad
OR
Sweat Potato Salad
OR
Garden Salad
with
Mushrooms and Corn
Dessert

Any Fruit (enough to satisfy me)

Strawberries
Mango
Orange
Apple
Kiwi
Passionfruit
Watermelon

Obviously, it varies day-to-day, some days I’m hungrier than other, I don’t have a morning or afternoon snack, others I don’t stop eating. I don’t always have dessert and fruit before dinner but some days I do…it’s hard to say “I eat this everyday, exactly like this, at this time” because you obviously don’t. Especially, when I’m not on a “diet”, I don’t restrict myself, nor do I limit what I want.

I’m a firm believer in a general clean eating plan. I eat my carbs at least twice a week, I’ll have big carb loaded pastas, curries, boiled potatoes or toast. My body craves those carbs, I don’t say know to it. Most importantly, I do not and will not change to “gluten-free” “brown rice” “whole-wheat pasta” etc. no-no-no, I eat white rice, normal pasta (Yes, I’ve heard it all before “that’s not good for you bla bla bla” but hey I’ve got the abs/body I want and I still get to enjoy the better tasting pasta and rice )

All my meals are based around eating normal foods, not introducing all this new “healthier pasta” “better potatoes” etc. It’s cheaper and it definitely worked for me to just eat home cooked, healthy meals.

Success

Obviously, I’m not a nutritionist or dietician or healthy coach or any of that but I’m just someone who’s been through it and got what I wanted a healthy way, while still having a lifestyle, still enjoying my food and by not starving or restricting myself.

I’m more than happy to answer any questions you have regarding my daily meals..I’ll keep posting more recipes when I get the chance.

The post General Daily Meals appeared first on HIIT Guides.

The kettlebell workout

Kettlebell is one of the most efficient ways to get a healthy body. It’s cardio and strength training in one. Combined with the simple ‘Swing’ you make sure that every muscle in your body is put to work hard. That brings the significant advantages and it’s fun too!

Slimming with the kettlebell

The Swing is a workout for the entire body. The exercise will help you lose excess fat while you build endurance and strength. This exercise is most effective if it is carried out with high intensity and short rest periods. An example of such an interval training is the Tabata. In 4 minutes you go through eight intervals of 20 seconds workouts followed by 10 seconds rest. By elevating the heart rate and activate large muscle groups simultaneously, you burn a lot of calories. Within a short time, you reinforce with the Swing hamstrings, lower back and buttocks. The smaller muscles that are missed by many fitness exercises are also involved.
Two to train three training times a week is ideal.

Kettlebell swinging fat burning

If you twice weekly trains about 25 minutes, you can already see results within three weeks. Your body fat percentage has dropped and you’ve already lost some weight. Ideal for when you want to lose weight quickly. Besides a stronger you’ll get a more toned body. The book ‘The Swing’, written by Tracy Reifkind, is a successful example of weight loss. Tracy writes that you burn more calories than cardio with the Swing in any form. She lost 65 kg in fifteen months time training with this kettlebell exercise. In the first months twice a week for 15 to 20 minutes and then three times a week for 35 to 40 minutes. She appoints the biggest advantage to building muscle mass. With more muscle, you burn more energy at rest (in addition to the workout itself!).

What weight should I choose?

For Swing you may be fine with one weight. But we would recommend a second (and possibly third) kettlebell for all the exercises. An average man starts with a kettlebell of 16kg. Especially for the Swing exercise it is the recommended for men. If you do it often, you can get to a heavier weight, for example 24 kg. An average woman starts with a kettlebell 12kg for the Swing. This may sound a lot, but this is definitely not!

Swing, how you swing it?

Click here to view the video on YouTube.

The swinging movement called Swing is a widely used basic exercise. It ‘s not hard, but like all exercises it is important to implement it properly. Where should you look for? On the basis of the steps illustrated it will be quickly evident. Do not make it too far. The moment you swing it runs more smoothly (imbalance), prevents injuries by resting here. Always keep your feet firmly on the ground and keep your upper body straight.

Step 1: Start with a good attitude

Start out by standing with feet shoulder width, so that the weight is distributed on both legs. Your knees are slightly bent. Keep the chest out and shoulder blades back. Grasp the kettlebell with both hands tightly. If you suffer from sweaty palms, you can increase the grip with a little flour.

Step 2: Bend from the hips

Come down to squat position: Bend your hips back while your upper body emerges. Your upper body angles up to 45 degrees.

Step 3: Swing the kettlebell up to eye level

You swing the kettlebell between your legs with your arms straight forward and stretch your body. Naturally the kettlebell to about shoulder/eye level. Is he higher? Then your weight is probably too light and you should choose a heavier weight. Or take the swing in a way which suits you at eye level. Make sure your hips do the work and not your shoulders or arms. Keep your arms straight during the movement and keep looking forward.

Tabata app

Additional motivation thanks to smart apps
On your smartphone (or the Internet) are enough to find apps that help you to effectively perform the Swing. Search by Tabata and see how an app encourages you to finish your interval training. The big advantage is that you are ready after the workout, but your muscles do not. These go quietly burn a few days more calories. Once you have a taste, you can of course, extend the exercises.

The post The kettlebell workout appeared first on HIIT Guides.

5 Tough Kettlebell Abdominal Exercises

In many gyms abdominal exercises are performed on a mat or on the ground. The disadvantage of these exercises is that they are intense (and not only for the abs) and very stressful for the back and neck. To get a more efficient and severe abdominal training, the Kettlebells are a good alternative. The Kettlebell is heavier and more functional training without having to be constantly on the ground.

Kettlebell abdominal exercise 1

You’re in a spread position in which the feet are shoulder width apart.
Hold the Kettlebell with a straight arm over your head with the other arm pointing downwards.

With the arm pointing downwards, move (slowly) from the back of the hand to the inside of the foot (if you do this with the left it goes to the inside of the left foot). The upper body is so screwed that the extended arm is pointing straight up.
Move (quickly) back to the starting position (not explosive).

Kettlebell abdominal exercise 2

You’re in a spread position in which the feet are shoulder width apart.
Keep the Kettlebell tucked between your legs with two hands.

Swing the kettlebell with both hands between the legs backwards. Make a slight knee flexion. Swing the kettlebell forward to about a horizontal position. Here, the legs are stretched again. Then move back to the starting position.

Kettlebell abdominal exercise 3

Patient:
You’re in a spread position in which the feet are shoulder width apart.
The kettlebell is held with both hands to the body with drooping arms.

Performance:
Pick the kettlebell with one hand and take it with a circular motion behind your body. With the other hand, pick the Kettlebell up and bring it to the back of your body. Then you repeat the movement through and through. The body stays upright. With the abdominal muscles providing a stabilizing function. The exercise can also be performed in the other direction.

Kettlebell abdominal exercise 4

Put two kettlebells shoulder width down to the ground. Support both of your hands on both kettlebells.The feet are in a spread position which is wider than the shoulders. The body is at this time in an oblique position.

Performance:
You grab with one hand Kettlebell and brings it in a straight line to your chest. Bring the kettlebell back to its starting position and repeat the movement on the other side. The upper body does not rotate during the movement of the arms. This allows the abdominal muscles have a stabilizing role.

Kettlebell abdominal exercise 5

You’re in a spread position in which the feet are shoulder width apart.
You pick up the kettlebell with two hands and hold it against your chest.

Move the kettlebell with a circular motion around your head back to your chest. The exercise can also be performed in the other direction.
The upper body does not rotate during the movement of the arms.

Sets, reps and rest:
Pick a weight that you can do 15-20 repetitions with. If you can do more reps than use heavier weight. You make a minimum of 3 series and a maximum of 5 series.
Use at least 30 seconds pause and up to 1 minute between the series.

The post 5 Tough Kettlebell Abdominal Exercises appeared first on HIIT Guides.

The post 5 Tough Kettlebell Abdominal Exercises appeared first on HIIT Guides.

The post 5 Tough Kettlebell Abdominal Exercises appeared first on HIIT Guides.

The post 5 Tough Kettlebell Abdominal Exercises appeared first on HIIT Guides.

5 Tough Kettlebell Abdominal Exercises

In many gyms abdominal exercises are performed on a mat or on the ground. The disadvantage of these exercises is that they are intense (and not only for the abs) and very stressful for the back and neck. To get a more efficient and severe abdominal training, the Kettlebells are a good alternative. The Kettlebell is heavier and more functional training without having to be constantly on the ground.

Kettlebell abdominal exercise 1

You’re in a spread position in which the feet are shoulder width apart.
Hold the Kettlebell with a straight arm over your head with the other arm pointing downwards.

With the arm pointing downwards, move (slowly) from the back of the hand to the inside of the foot (if you do this with the left it goes to the inside of the left foot). The upper body is so screwed that the extended arm is pointing straight up.
Move (quickly) back to the starting position (not explosive).

Kettlebell abdominal exercise 2

You’re in a spread position in which the feet are shoulder width apart.
Keep the Kettlebell tucked between your legs with two hands.

Swing the kettlebell with both hands between the legs backwards. Make a slight knee flexion. Swing the kettlebell forward to about a horizontal position. Here, the legs are stretched again. Then move back to the starting position.

Kettlebell abdominal exercise 3

Patient:
You’re in a spread position in which the feet are shoulder width apart.
The kettlebell is held with both hands to the body with drooping arms.

Performance:
Pick the kettlebell with one hand and take it with a circular motion behind your body. With the other hand, pick the Kettlebell up and bring it to the back of your body. Then you repeat the movement through and through. The body stays upright. With the abdominal muscles providing a stabilizing function. The exercise can also be performed in the other direction.

Kettlebell abdominal exercise 4

Put two kettlebells shoulder width down to the ground. Support both of your hands on both kettlebells.The feet are in a spread position which is wider than the shoulders. The body is at this time in an oblique position.

Performance:
You grab with one hand Kettlebell and brings it in a straight line to your chest. Bring the kettlebell back to its starting position and repeat the movement on the other side. The upper body does not rotate during the movement of the arms. This allows the abdominal muscles have a stabilizing role.

Kettlebell abdominal exercise 5

You’re in a spread position in which the feet are shoulder width apart.
You pick up the kettlebell with two hands and hold it against your chest.

Move the kettlebell with a circular motion around your head back to your chest. The exercise can also be performed in the other direction.
The upper body does not rotate during the movement of the arms.

Sets, reps and rest:
Pick a weight that you can do 15-20 repetitions with. If you can do more reps than use heavier weight. You make a minimum of 3 series and a maximum of 5 series.
Use at least 30 seconds pause and up to 1 minute between the series.

The post 5 Tough Kettlebell Abdominal Exercises appeared first on HIIT Guides.

The post 5 Tough Kettlebell Abdominal Exercises appeared first on HIIT Guides.

The post 5 Tough Kettlebell Abdominal Exercises appeared first on HIIT Guides.

5 Tough Kettlebell Abdominal Exercises

In many gyms abdominal exercises are performed on a mat or on the ground. The disadvantage of these exercises is that they are intense (and not only for the abs) and very stressful for the back and neck. To get a more efficient and severe abdominal training, the Kettlebells are a good alternative. The Kettlebell is heavier and more functional training without having to be constantly on the ground.

Kettlebell abdominal exercise 1

You’re in a spread position in which the feet are shoulder width apart.
Hold the Kettlebell with a straight arm over your head with the other arm pointing downwards.

With the arm pointing downwards, move (slowly) from the back of the hand to the inside of the foot (if you do this with the left it goes to the inside of the left foot). The upper body is so screwed that the extended arm is pointing straight up.
Move (quickly) back to the starting position (not explosive).

Kettlebell abdominal exercise 2

You’re in a spread position in which the feet are shoulder width apart.
Keep the Kettlebell tucked between your legs with two hands.

Swing the kettlebell with both hands between the legs backwards. Make a slight knee flexion. Swing the kettlebell forward to about a horizontal position. Here, the legs are stretched again. Then move back to the starting position.

Kettlebell abdominal exercise 3

Patient:
You’re in a spread position in which the feet are shoulder width apart.
The kettlebell is held with both hands to the body with drooping arms.

Performance:
Pick the kettlebell with one hand and take it with a circular motion behind your body. With the other hand, pick the Kettlebell up and bring it to the back of your body. Then you repeat the movement through and through. The body stays upright. With the abdominal muscles providing a stabilizing function. The exercise can also be performed in the other direction.

Kettlebell abdominal exercise 4

Put two kettlebells shoulder width down to the ground. Support both of your hands on both kettlebells.The feet are in a spread position which is wider than the shoulders. The body is at this time in an oblique position.

Performance:
You grab with one hand Kettlebell and brings it in a straight line to your chest. Bring the kettlebell back to its starting position and repeat the movement on the other side. The upper body does not rotate during the movement of the arms. This allows the abdominal muscles have a stabilizing role.

Kettlebell abdominal exercise 5

You’re in a spread position in which the feet are shoulder width apart.
You pick up the kettlebell with two hands and hold it against your chest.

Move the kettlebell with a circular motion around your head back to your chest. The exercise can also be performed in the other direction.
The upper body does not rotate during the movement of the arms.

Sets, reps and rest:
Pick a weight that you can do 15-20 repetitions with. If you can do more reps than use heavier weight. You make a minimum of 3 series and a maximum of 5 series.
Use at least 30 seconds pause and up to 1 minute between the series.

The post 5 Tough Kettlebell Abdominal Exercises appeared first on HIIT Guides.

The post 5 Tough Kettlebell Abdominal Exercises appeared first on HIIT Guides.

5 Tough Kettlebell Abdominal Exercises

In many gyms abdominal exercises are performed on a mat or on the ground. The disadvantage of these exercises is that they are intense (and not only for the abs) and very stressful for the back and neck. To get a more efficient and severe abdominal training, the Kettlebells are a good alternative. The Kettlebell is heavier and more functional training without having to be constantly on the ground.

Kettlebell abdominal exercise 1

You’re in a spread position in which the feet are shoulder width apart.
Hold the Kettlebell with a straight arm over your head with the other arm pointing downwards.

With the arm pointing downwards, move (slowly) from the back of the hand to the inside of the foot (if you do this with the left it goes to the inside of the left foot). The upper body is so screwed that the extended arm is pointing straight up.
Move (quickly) back to the starting position (not explosive).

Kettlebell abdominal exercise 2

You’re in a spread position in which the feet are shoulder width apart.
Keep the Kettlebell tucked between your legs with two hands.

Swing the kettlebell with both hands between the legs backwards. Make a slight knee flexion. Swing the kettlebell forward to about a horizontal position. Here, the legs are stretched again. Then move back to the starting position.

Kettlebell abdominal exercise 3

Patient:
You’re in a spread position in which the feet are shoulder width apart.
The kettlebell is held with both hands to the body with drooping arms.

Performance:
Pick the kettlebell with one hand and take it with a circular motion behind your body. With the other hand, pick the Kettlebell up and bring it to the back of your body. Then you repeat the movement through and through. The body stays upright. With the abdominal muscles providing a stabilizing function. The exercise can also be performed in the other direction.

Kettlebell abdominal exercise 4

Put two kettlebells shoulder width down to the ground. Support both of your hands on both kettlebells.The feet are in a spread position which is wider than the shoulders. The body is at this time in an oblique position.

Performance:
You grab with one hand Kettlebell and brings it in a straight line to your chest. Bring the kettlebell back to its starting position and repeat the movement on the other side. The upper body does not rotate during the movement of the arms. This allows the abdominal muscles have a stabilizing role.

Kettlebell abdominal exercise 5

You’re in a spread position in which the feet are shoulder width apart.
You pick up the kettlebell with two hands and hold it against your chest.

Move the kettlebell with a circular motion around your head back to your chest. The exercise can also be performed in the other direction.
The upper body does not rotate during the movement of the arms.

Sets, reps and rest:
Pick a weight that you can do 15-20 repetitions with. If you can do more reps than use heavier weight. You make a minimum of 3 series and a maximum of 5 series.
Use at least 30 seconds pause and up to 1 minute between the series.

The post 5 Tough Kettlebell Abdominal Exercises appeared first on HIIT Guides.