For whatever reason, in Australia (and around the rest of the world no doubt) most social situations tend to be based around food and/or drinks. And while I’m all for having a good time, if you’re trying to lose weight, alcohol and heavy food are pretty much the enemy.The truth is, there’s nothing that says you HAVE to catch up with friends over a Friday night wine. Why not switch the alcohol for a Saturday morning walk, run or even training session instead?
Planning your own training session can be daunting, so I’ve put together a simple high intensity interval training workout for you to do with a group of any size. You don’t need any equipment (except for a stopwatch) so you could do this in the park, or even your own backyard!
[15 secs – 30 secs – 45 secs – 60 secs – 45 secs – 30 secs – 15 secs]
- High knees
- 3 squat jumps – 1 chest to ground (see video)
RULES: Take 15 seconds rest between intervals and 2 minutes rest between exercises
- Mountain climbers
- Tricep push up with row (knee or toes options – see video)
- Lunge jumps
RULES: Take 10 seconds rest between intervals and 2 minutes rest between exercise
[60 secs – 50 secs – 40 secs – 30 secs – 20 secs – 10 secs]
RULES: Take 10 seconds rest between intervals and 1 minute rest between exercises
Timed interval workouts are an excellent idea when you’re working out in a group. It’s a simple way to keep everyone together and it allows you to work at your own intensity level. Designate someone to be in charge of the stopwatch and go for it!
Make a commitment to yourself to switch one drinking session for one workout with friends and see how you feel. I’m pretty sure you’ll love it, and who knows – maybe you’ll make it a regular thing!
p.s If you’ve got any questions on the HIIT workout, shoot me an email or contact me on Facebook!