Brazilian Butt Cardio Workout

This week I’ve decided to step up my cardio, especially my morning session. I felt like I wasn’t getting the most out of my sessions because I wasn’t really focused on intensity. I would use this time to catch up on How I met Your Mother on Netflix, or browse through facebook or pintrest. I also felt myself getting bored. I needed a way to amp up my routine!

Of course I turned to Pintrest, and I found this interesting high intensity routine, originally posted on SuperSkinnyMe.com. I do this routine as instructed, but repeat it twice for a total of 45 minutes. This is one difficult workout, by the end of my routine I’m crazy sweaty! GROSS!

However, I’ve seen great improvement with making my cardio sessions more intense. I feel like you don’t need to follow this exact formula, but when you focus on increasing your intensity by pace or resistance with some recovery breaks in between- it helps you power through a routine, making cardio sessions more effective, and challenging.

How do you change your cardio sessions/routine to keep you mind and body engaged?

Will you try this high intensity interval training? I’d love to hear from you!

Happy Friday Everyone!

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Interval Training-Best explained

After doing the same cardio routine for almost 7 months, I needed to switch things up. Last week I added interval training 2 days a week- as I mentioned here I do the “Little Method” on the treadmill for 25-27 minutes, with a 10-15 minute cool down. It’s a quick & effective way to burn calories.

Quick Tip: It is essential to perform a proper cool down, I.E. walking with no incline, and at a slow pace (2.0 Speed). I make sure my heart rate is down 90-100 BPM.

I also make sure to do quad & calf stretches. This helps with stiff muscles and soreness the next day.

More Health and Fitness News & Tips at Greatist.

Basics

When I first started my weightloss journey I was ridiculously WEAK! My first training session I did one set of walking lunges, and my legs gave out on me. I mean completely done! It was then I realized I had a long way to go. I knew I needed to start, but I had to start slow. Here are a few tips that helped me build some momentum.

  • I kept track of my calories by using MyFitnessPal. It’s most important to discover what calorie range you need to maintain energy while creating a caloric deficit to lose weight. Remember, it’s better to eat a little bit more, than under eat and put your body in starvation mode. Everything you do in the gym will be a waste if you aren’t eating right!
  • Weight train! Don’t be scared to lift heavier than you thought you can imagine just know your limit, and make sure you are with a spotter! Building muscle helps you burn calories even after you workout!
  • Drink lots of water! I drink about 1.5-2.0 gallons a day.
  • I started doing 20 minutes of intense cardio in the morning, and 40 minutes at night. I’m currently doing 45 minutes of cardio in the AM, and 40 minutes on the stair climber at night 4 days a week, 25 minutes of interval training, with a 15 minute cool down 2 days.

FELT LIKE THIS

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But I probably looked more like Phoebe from FRIENDS HAHA!
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Most importantly, take your time. Everyone has to start somewhere. You didn’t put 30 lbs of weight on overnight, it will not come off overnight either!