ibringmotivation

Anonymous asked:

It has been asked a million times (and I'm pretty sure you're tired of answering it), but could you link me your HIIT workout? Also, any tips on burning fat? I've gained a lot of muscle, but most of it isn't showing because of fat I've been struggling with for over 6 months now. Thank you and have a beautiful day and weekend <3

ibringmotivation answered:

Intervals and healthy eating is great for fat loss. Here’s the routine but I just want to point out that it’s my former PT who came up with this, I’ve translated them to English:

INTERVAL SERIE 1

90 sec run @ 12km/h @ 5 degree uphill 

90 sec run @ 12km/h @ 5 degree uphill

60 sec run @ 14km/h @ 5 degree uphill

60 sec run @ 14km/h @ 5 degree uphill

60 sec run @ 14km/h @ 5 degree uphill

Rested about 45-60 seconds between each interval.

INTERVAL SERIE 2

60 sec run @ 15km/h @ 10 degree uphill

60 sec run @ 14km/h @ 10 degree uphill

30 sec run @ 18km/h @ 10 degree uphill

30 sec run @ 18km/h @ 10 degree uphill

20 sec run @ 20km/h @ 10 degree uphill

Rested about 90-120 seconds between each interval.

INTERVAL SERIE 3

45 sec run @ 15km/h @ 15 degree uphill

30 sec run @ 18km/h @ 15 degree uphill

30 sec run @ 18km/h @ 15 degree uphill

25 sec run @ 20km/h @ 15 degree uphill

25 sec run @ 20km/h @ 15 degree uphill

Rested about 90-120 seconds between each interval.

Adjust the speed and degrees though  for your own abilities. Like I max at 17 instead of 20 and I have 12 degree uphill at the last serie for example :)xx 

eat-well-and-go-to-the-gym
sassyfitblog:

Work your Abs &amp; Core!
Do these 9 ab exercises for the prescribed number of reps or hold count:
Bear or Side Plank Crunch - 10-15 reps on each side
Toe Touch - 20 reps
Russian Twist - 20 alternating reps
Single Leg Crunch - 10 -15 reps on each leg
Crisscross or Scissor Kicks - 20 reps
Bicycle Crunch - 20 reps
Hip Raise - 20 reps
Jump Up or Donkey Kicks - 30 seconds
Cross Leg Crunch - 10 - 15 reps each leg
Rest and then repeat the entire sequence.

sassyfitblog:

Work your Abs & Core!

Do these 9 ab exercises for the prescribed number of reps or hold count:

  • Bear or Side Plank Crunch - 10-15 reps on each side
  • Toe Touch - 20 reps
  • Russian Twist - 20 alternating reps
  • Single Leg Crunch - 10 -15 reps on each leg
  • Crisscross or Scissor Kicks - 20 reps
  • Bicycle Crunch - 20 reps
  • Hip Raise - 20 reps
  • Jump Up or Donkey Kicks - 30 seconds
  • Cross Leg Crunch - 10 - 15 reps each leg

Rest and then repeat the entire sequence.