Sunday, February 23, 2014

2:17 PM
The thing about focusing on HIIT this month of my Fitness Project is that by definition these workouts are very hard, pretty short, and as a result very efficient. In fact, most of my workouts have been of the 30-45 minute variety which has meant that I have worked out for significantly fewer total minutes on average this month than any time in recent memory.  The small downside (and admittedly it is a small one given that this is the middle of winter, such as it is in California) is that most of my workouts this month have been inside a gym, which is not my norm, and I find I am missing getting my sweat on outside.

So, after doing a 45 minute workout indoors yesterday that left me shaking and nauseous well after it was over (thank you BaseCamp - VO2 Max workout), I decided to design and execute my own hybrid HIIT workout today of the mid-February, blue sky, out-of-doors variety. The result was great and worth sharing.

Equipment needed:
Running shoes
Phone with (1) a mileage app, and (2) the scientific 7 minute workout app

Set #1:
1 x run 1 mile
1 x scientific 7 minute workout

Set #2:
1 x run 1 mile
1 x scientific 7 minute workout

..and so on for however long you want.

In my case today it was for 6 sets (6 miles, interspersed with 35 minutes of HIIT exercises). It was both challenging and fun, with enough variety to keep it interesting and enough duration to count as a solid, full-body effort. Best thing about it though - I sprinted, lunged, planked and otherwise got to move my body to complete mental and physical satisfaction outside. Sweat and toxins out - Vitamin D in. Good and good.

"Bench Press"
I highly recommend that you also try this variation. If you do, please let me know what you think.

To learn more about my Fitness Project, please contact me at,, or connect with me on Facebook.


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