HIIT CONDITIONING ALTERNATIVES FOR WHEN YOU CAN’T BOX IT OUT...
Boxing. Ahhh - love to see it, love to do it. Mainly because I channel my inner Ronda Rousey, but also because it gets the heart rate up without having to run…lol. However, a lot of babes don’t have a heavy bag. So let’s talk options for HIIT workouts...
HIIT conditioning is made up of intervals of high-intensity exercise usually 5 seconds to 8 minutes long where your heart rate is at or above 80% of its max capacity combined with rest after.
*cue drips of sweat mid-boxing*
Let’s compare this to an elliptical, or any LISS (low-intensity steady state) training. It’s helpful for recovery and increasing overall cardiovascular endurance, but it takes a bit of time and can be, well, boring.
HIIT workouts are challenging. They create a response in your body that is overwhelming - thus causing a strong effect. Sprinkle in 10 minutes at the end of your workout, and you’ll never have to watch an episode of Seinfeld while on the bike.
SO, let’s get into the meat and potatoes. Or tofu and nutritional yeast…whatever you’re into.
6 substitutions to get your lungs poppin’ and you leaving the gym photoshoot ready:
Okay - I know I said no running, but sprinting is different.
I love a good incline sprint outside or on the treadmill. I usually match my speed and incline.
For example, 10 minutes of 7.0 speed, 7.0 incline. 30s on, 30s rest. It’s rough, but it does the job. Modify speed as needed, but the key is to be athletic, land on your toes + get the endorphins flowing.
(2) Row Machine
Once again - out of your head and into your body. Max effort, give me 30s on, 30-60s off. Repeat 5-8 rounds depending on how wicked you are.
Use your legs to push back, finish with the arms and breathe.
(3) Sled Push
Burn those legs to gas your whole body. Note, if you don’t have a sled, do high knees + slow tempo squats.
This is a sure fire way to fire up those lungs and torch extra calories.
Dig in with your toes, keep your hips down + DRIVE! I like to do a max weighted 20 second push.
So I start with the sled - go for 40 seconds. Add a plate, go for 30 seconds. Add another plate, another 30 seconds. Add another plate until I hit a very f*cking hard 20 seconds. Enjoy.
(4). Airdyne Bike:
You’ve seen this thing at the gym, it’s like a bike... but the handles move... and there’s a giant fan? Since it’s a seated piece of equipment, it’s a great alternative when you’re ever-so-slightly more dead from your already intense workout. It might look simple and easy to conquer, but the harder you pump your arms and spin those pedals, the more wind resistance the bike creates. Here’s how you can test your limits:
Hop on and bike it out as hard as you can for 20 seconds, rest for 40 seconds, repeat for a total of 5 times.
(5). Slam Balls
Slam balls are the sometimes cushy, sometimes full of sand balls that look fun, but you’ll be surprised… It’s not too expensive to order one for yourself online, either, but if you live in an apartment, you should probably take it outside. Here’s what you’re going to do:
Choose a slam ball around 10-12 lbs (more if you’re feeling pumped). Stand with your feet a little wider than shoulder-width apart. Lift the ball overhead, lifting to the tips of your toes, full arm extension and then throw the ball as hard as you can towards the floor. Follow it down by lowering into a squat. Make sure to keep your knees pushed out, not coming in. Then catch or pick up the ball.
Repeat this motion as quickly as you can for 15 reps. Take a 30s rest, repeat for a total of 4-5 times.
(6) Ab Incinerator
Ahhh, now this anyone can do. No excuses, just effort.
Here’s the formula:
30 seconds max effort burpees
30 seconds plank
Repeat 3-5 times with no rest in between.
It sucks, but that’s the point.
Okay - you have the tools - now I can’t wait for all of you to be breathing heavy with me. I’m not big on the elliptical, but I’m all for some max effort conditioning. Get after it, and make sure you send me some gym selfies!