Heart of the Week: Autumn HIIT Workout
Lately, I've been at my MAX—I've been traveling frequently, involved with my kids' busy lives, teaching yoga at their school, working with private clients, and running Philosophie.
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However, I don't see being super busy as a good excuse not to work out and believe that breaking a sweat actually makes you feel LIGHTER + MORE ENERGIZED.
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As a result of my crazy schedule though, I've been loving FAST + SIMPLE workouts—especially ones that take place outside in the gorgeous light + crisp air.
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I know I'm not the only busy bee so I teamed up with Free People to create this high-intensity interval training fall workout—get MOVING + let me know how you feel after!
By Naomi, Free People
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As fall sets in, many workout regimens tend to fall short.
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Without that summer motivation, we just don’t hit the sweat sessions as much as we should. But, in order to remain healthy, it’s important to move our bodies all year long. A good workout lifestyle will keep us vibrant and energetic well into our later years. So, to give you a little motivation, we met up with FP Escapes instructor Sophie Jaffe. With a background in personal training, she shares a high-intensity interval training (HIIT) workout to implement this fall. And hey, soak up those last months of decent weather — now is the perfect time to take that workout outside!
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This HIIT session will blast calories, boost your cardio capacity, strengthen your core, upper and lower body and challenge your coordination and balance. Perform two rounds of this routine below, executing moves at 70 percent of your maximum effort (you shouldn’t be able to speak more than a few words at a time), with a 15- to 45-second rest between each exercise and a 1-minute recovery between each set. Do this workout two or three times per week.
1. 2-minute Run
Start off slowly and gradually increase your pace until breathing becomes difficult and you are only able to speak a few words at a time (working at approximately 70 percent of your max effort).
2. Burpees
Stand with feet hip-width apart, arms at sides. Squat, placing hands flat on floor under shoulders, and then jump or step feet back into plank position. Immediately jump (or step) feet back up to hands, and jump straight up from squat position, extending arms overhead. Do 10 to 15 reps.
Stand with feet hip-width apart, arms at sides. Squat, placing hands flat on floor under shoulders, and then jump or step feet back into plank position. Immediately jump (or step) feet back up to hands, and jump straight up from squat position, extending arms overhead. Do 10 to 15 reps.
3. Single-Leg Deadlifts
Stand with feet hip-width apart, knees slightly bent, arms at sides. Lift right foot a few inches off floor, balancing on your left leg. Keeping back flat and abs engaged, hinge forward from your hips, sending right leg (and hips) behind you, reaching hands toward floor. Lower as far as possible while maintaining a flat back, and then squeeze glutes as you return to standing. Do 10 to 15 reps. Switch sides and repeat.
4. Jumping Lunges
Stand with feet shoulder width apart, arms at your sides. Bend your knees, keeping them in line with your feet, and sit back into a quarter squat (a). Perform a small jump, and land back in your squat position (b). Repeat. do for a total of 1 minute.
Stand with feet shoulder width apart, arms at your sides. Bend your knees, keeping them in line with your feet, and sit back into a quarter squat (a). Perform a small jump, and land back in your squat position (b). Repeat. do for a total of 1 minute.
5. Push-Ups
Get into plank position, hands on the ground directly under your shoulders, legs about hip width apart (a). Keeping your elbows tucked against your sides and your body in a straight line, bend your elbows and lower your entire body until it almost touches the ground (or as far down as you can). (b). Return to start position (c). Repeat. Total of 30 seconds x 3 sets.
Get into plank position, hands on the ground directly under your shoulders, legs about hip width apart (a). Keeping your elbows tucked against your sides and your body in a straight line, bend your elbows and lower your entire body until it almost touches the ground (or as far down as you can). (b). Return to start position (c). Repeat. Total of 30 seconds x 3 sets.
6. Jump Squats
Start with feet hip width apart, arms at your sides. Perform a small jump upwards while simultaneously moving your right leg forward and left leg backwards, landing in a lunge with right knee bent directly over your toes, left knee bent directly in line with your hip (a). Jump and at the same time reverse legs (b). Repeat. 30 seconds total x 3 sets.
Start with feet hip width apart, arms at your sides. Perform a small jump upwards while simultaneously moving your right leg forward and left leg backwards, landing in a lunge with right knee bent directly over your toes, left knee bent directly in line with your hip (a). Jump and at the same time reverse legs (b). Repeat. 30 seconds total x 3 sets.
7. Tricep Dips
Get onto all fours facing the sky, knees bent 90 degrees over your toes, one leg lifted towards the sky, hands on the ground under your shoulders, fingers facing forward, back straight so your core is parallel to the ground (a). Keeping your elbows tucked in, bend them to lower your butt as close to the ground as you can get (b). Push back up (c). Switch legs and repeat on other side. 1 minute total x 3 sets.
Get onto all fours facing the sky, knees bent 90 degrees over your toes, one leg lifted towards the sky, hands on the ground under your shoulders, fingers facing forward, back straight so your core is parallel to the ground (a). Keeping your elbows tucked in, bend them to lower your butt as close to the ground as you can get (b). Push back up (c). Switch legs and repeat on other side. 1 minute total x 3 sets.
8. Boat Pose Obliques
Sit on your booty and point your straight legs towards the sky, sitting in a “V” position. Take your hands to the right as your pulse up, lower your body halfway down, then come to the center. Turn your body and hands to the left. Lower down and repeat. 15 reps x 3 sets.
