workout routine: How I keep fit

workout routine: How I keep fit

This post is also available in: Deutsch (German)

So far sport and exercise came off badly on my blog. Because being active has become just as important to me as a balanced and wholesome plant based diet. It just goes hand in hand. If I take care of my health with eating well, I love to move more. Plus: Workouts aren’t only good for our body. The mental performance increases too if you keep fit and active.

People who aren’t really into workouts often conjure up excuse. Probably the all the favourite one would be the lack of time to do something active throughout the week. Others conquer their weaker self by going for a run now and then. But they hate it. The only thing that keeps them moving is the bad conscience. And hey: I totally understand that! But why do you go jogging if it’s not your thing? Even me, who personally loves going for a run, has found a better alternative to keep fit, even in stressful times. One workout only takes 30 minutes and you are absolutely exhausted afterwards. And I don’t only train cardio, it’s a mix of that and strength training. Already know what it could be? If your answer is HIIT you are totally right

HIIT – why is it so effective? 

HIIT stands for „High Intense Intervall Training“. And the name says it all: HIIT is a training technique in which you give all-out. Hundred percent effort through quick, intense exercise which are followed by short recovery periods and breaks. This type of training gets and keeps your heart rate up. Because of this you’ll burn more fat in less time. Plus you don’t need anything else than your body. No extra weights, no gym. You can do your training whenever and wherever you want.

If you do normal cardio workouts – like running – the fat burning effect flattens only after a short amount of time. If you do a HIIT this is totally different. Since the training is so intense, your body will keep burning energy. Even after some hours later. A high intense training increases the body’s need for oxygen during the effort and creates an oxygen shortage, causing your body to ask for more oxygen during recovery.

How does a HIIT work?

You probably ask yourself now how a HIIT works and how it looks like. If you follow me on Instagram you might know it a bit better already, I often show my workouts there.

A HIIT normally takes 20 to 35 min long. The goal is to reach your personal limit. The program is divided in different short sessions, some of them are cardio elements, some of them a strengh exercise. HIIT works with high intense phases and a break. The intervals aren’t longer than 60 seconds.

Maybe you already know this idea if you’ve been doing interval running. It’s the same system. You do a fast sprint, then jog slower again. And you repeat that.

If you do a  HIIT it’s a lot more than only running though. All the exercises are for your whole body. Eever heard from burpees, scorpion pushups, High Knees and jumping lunges? That’s exactly what we’ll be doing!

How often do I work out?

There a different options on how you can do your workouts. Normally the high insensity periods last for 50 seconds. These are followed by 10 seconds break. You can also do 40/20 if you’re a beginner. The important thing here is that you really go to your limits.

When you choose your exercises you should know about your fitness level. Ask yourself how often you workout and how active you are. Can you run 2 kilometers without any problems or not? What do you in your leisure time? If the answer is hanging around on your sofa, drinking wine and eating chips your level might be different from the one another person has who goes to work by bike every day. Ok, I thing you get the point, right! 😉

In the beginning it makes sense to write down all the elements of the workout on a sheet. You are totally free with the amount of repetitions you want to male. What I’ll be doing now is to show you two different workouts. One for beginners, one for sportive and very fit persons. For the professional workout I asked Chris to help me out. We train together at least 2-3 times a week and I got into this whole HIIT thing because of him too.

Beginner/Andanvced Workout:

  • 5 exercises
  • 3 rounds

The intervals have to get performed by the 50/10 method. This means you’ll have 50 seconds of high intensity training and 10 seconds break. You’ll need 15 min for the whole workout.

  1. Squat Jumps (do normal squats if that’s not doable for you)
  2. High Knees
  3. Plank (with or without upgoing feet raises)
  4. Mountain Climbers
  5. Burpees (without push-ups)

As you can see: You decide on your own where your personal limit is. And you can increase it from time to time. Important is, that you don’t do any extra breaks and that you do the workout with at least 90-95% of your power. It’s only 15 minutes, you can do it!

Advanced/Professional Workout:

  • 6 exercises
  • 4 rounds

The intervals have to get performed by the 50/10 method. This means you’ll have 50 seconds of high intensity training and 10 seconds break. You’ll need 15 min for the whole workout.

  • High Knees
  • Burpees with push-ups
  • Leg rises
  • Mountain Climbers
  • Left Plank
  • Right Plank

For this workout I asked my boyfriend Chris to help me out. You might already know him from my last Guest Post . We really love to train together and it is so much more fun than going on a run together since here everyone can go with his own speed. I mean, we are still doing it together, even if Chris maybe does 2 burpees more in 50 seconds than I do. Everyone has a different limit.

Can you recommand me an app here?

There are so many! But one that I can really recommand you is Freeletics. That’s what Chris und I use most of the time (this link is not sponsored btw).    The training system combines High Intensity Training (HIT) and High Intensity Interval Training (HIIT) methods. A training session with Freeletics normally takes around 30 minutes and you have more than 1000 training variations to choose from. Even though the training doesn’t last long, good results can be achieved in a short amount of time.

Freeletics is suitable for all – whether you’re a beginner or an advanced athlete. With the Coach, all workouts are personalized for you and your fitness level. This means, if you are a beginner you don’t have to worry about never-ending repetitions or complicated exercises. After each workout, you can provide the Coach with feedback about how the training was for you.

Can you recommand me a YouTube channel too?

Yes! For me it has all started with Anne von Bodykiss . With her I’ve started to train at home and I still love her videos. Most of the workout sessions I’ve done more than twice. Definitely check her out if you’re looking for a motivational coach (her content is all in German).

To sum it up:

HIIT is for everyone. Especially for those of you who don’t want to go to the gym anymore or if you’re not a big fan of running either. Wheter your goal is to build up mussels or to reduce body fat: HIIT is for both it. Plus: You can do your workouts everywhere. You don’t even need a lot of space. And if you can find a training partner too it’s even more fun.

Now I’d love to know if you’ve ever tried to do a HIIT? Let me know your thoughts. Do you have a workout routine too?

Lots of love from Zürich,

* This article is a collaboration with the fair and conscious brand Onzie . All opinions are my own. The other mentions in this text aren’t sponsored at all. 

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