Thursday, July 10, 2014

Tight Butt and Thighs Workout: HIIT Fat Burn (15 Minutes=1 Round)



Hi Everyone!

Welcome to today's workout! I hope you are ready to work your lower body, and burn some fat. This workout had me sweating and breathing hard. Today, I can feel the workout in my inner thighs, hamstrings and glutes. :) I feel wonderful and even a little bit sore today from this workout!

I got a lot of flack on Facebook for my form during the Kettlebell Swings in the Instagram sneak peek video that I posted. I pride myself on using proper form so I am posting a link here to Prevention Magazine's article on proper form for the kettlebell swing.  You can find a great video tutorial here. 

I performed this movement with to much knee flexion which is actually a Squat and Swing. As you can see in the photo below, the focus is on moving the hips forward and backward, with limited knee flexion. 




I apologize for the inaccuracy. I will most certainly be working on my form with this exercise. 

Prior to completing this workout I did one mile at a challenging pace on the treadmill (6 minutes and 33 seconds). I am determined to improve my running speed this year!

Have fun with today's workout! It's a really good/challenging routine. :) 

Melissa

PS You can find me on FacebookInstagramTwitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page. 




Click the link to get your own Gymboss Interval Timer!
Set your timer for 10 rounds of 30/50.

*During Each 30 Second Cardio Interval complete the Kettlebell Swing, High Knees, Jump Rope or Ropeless Jumping.

-Cardio Interval
1. Jump Squat
-Cardio Interval
2. Warrior Kick (right)
-Cardio Interval
3. Warrior Kick (left)
-Cardio Interval
4. Pendulum Chair (right)
-Cardio Interval
5. Pendulum Chair (left)
-Cardio Interval
6. Plie Jump
-Cardio Interval
7. Runners Lunge Lift (right)
-Cardio Interval
8. Runners Lunge Lift (left)
-Cardio Interval
9. Table Leg Abduction (right)
-Cardio Interval
10. Table Leg Abduction (left)

Repeat 1-3X

4 comments:

  1. This was a toughie! Love that runners lunge list... burns so good!

    ReplyDelete
  2. Thanks for this!!! I'm scared to do it! If you are out of breath, I'm going to be dying. lol. Question on the form...I have always done the swings the same way. Is it wrong to do it that way or maybe there just needs to be another name for it, because they hurt so good that way. :)

    ReplyDelete
  3. I love your workouts especially for legs thighs and butt (this is one of my favorite) because those are my problem! But there's one thing that bothers me a lot..my inner knees! I don't know how to get rid of fat over there! Do you have any suggestion ,any excercise to do best? Thank you very much and... you're GREAT !!

    ReplyDelete
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