Who had the laziest weekend but is still fighting to stay awake today?! (*raises hand*) Highlights from the last couple of days included getting my car serviced, running, spinning, and eating. Thrilling, I KNOW. I did get to spend a lot of time with my family though so that was really nice. Can we all just pause for a moment and appreciate this perfect little specimen?
Sometimes I can’t even believe he is real.
Anyway, things are about to change around here reaaaallll soon so these selfish solo weekends are almost over for me…and I couldn’t be happier about it. Next week is also March Break so I’ve just got a few more days of work and then it’s party time!
So I guess my Monday posts aren’t going to be called ‘Marathon Mondays’ anymore since I’ve decided not to race in the spring. I’ll still be posting my weekly workouts and talking about running/workout-related things though! Here’s how last week went down:
Monday: 11.2 mile run
Thursday: 20 minutes of HIIT + 3.13 mile treadmill run
Friday: 5 mile treadmill run
Saturday: 6.5 mile run
Sunday: 50 minute spin class at SPINCO
TOTAL: 25.63 miles / 41.25 kilometres
Now let’s talk HIIT -> aka High Intensity Interval Training
I don’t love lifting weights. I kind of find it boring but I know that incorporating strength training is important in keeping me injury-free. I have always found that including weights in a HIIT-style workout is a lot more interesting to me than just walking around the gym aimlessly and lifting dumbbells. The time goes by super fast, there is minimal rest, it’s super intense, and I’m a sweaty mess by the end. I used to do these types of workouts all. the. time. and I am going to make a conscious effort to incorporate them into my schedule again. Last week I only got one session in but moving forward, I’d like to aim for two.
If you’re not familiar with HIIT, it’s basically any workout that alternates between intense bursts of and fixed periods of less intense activity or even complete rest (source). You can read some of the benefits of HIIT here!
I have an app on my phone called Tabata Timer and I will usually set it for 20 minutes of 40 seconds on/20 seconds rest. Then I just choose a series of five exercises and repeat them in sequence for a total of four rounds. Here is the workout I did on Thursday:
- jump rope
- BOSU burpees
- jump squats
- weighted step ups (right leg)
- weighted step ups (left leg)
I did 40 seconds “on” (i.e. non-stop jump rope) followed by 20 seconds “off”/rest. Then I moved onto the next exercise (BOSU burpees) and do it for 40 seconds non-stop, rest for 20, etc. It doesn’t sound like too tough of a workout but by the end of it, my legs were burning. The jump squats were by far the worst!
You can do HIIT for as long as you want, include as many exercises as you want and choose whether or not to incorporate weights. Body weight is often enough so you don’t really need any equipment. You can even switch up the work/rest intervals and do maybe 20 seconds on/10 seconds off. Whatever feels comfortable and manageable for you! I personally like doing 40/20 and only focusing on five exercises. It feels like the perfect amount for me and I can still incorporate a run before/after my workout without feeling completely exhausted. I also like doing HIIT on the treadmill and alternating between sprints and complete rest (standing on the side rails).
Today is a rest day for me but I’m looking forward to getting back outside tomorrow since it’s going to be 10 WHOPPING DEGREES! Get those semi-warm runs in before we freeze again on the weekend! 😉
Enjoy the rest of your Monday!