HIIT Swim Workout to Incinerate Fat

HIIT Swim Workout to Incinerate Fat

HIIT Type: Swim

  • Freestyle
  • Breaststroke

Intensity: 10  (Scale of 1-10) 10 being the highest

Frequency: 1 – 2 Times per week

Duration: 20 – 30 minutes

There’s no better way to burn calories, incinerate fat and shoot your (EPOC) Excess Post-Exercise Oxygen Consumption (commonly called the after burn) right through the roof when doing this HIIT Swim workout correctly!

Watch the video – 1:10

Why you should do this HIIT Swim Workout

Swimming is an extremely effective workout for your entire body and will greatly improve cardiovascular fitness. If you want to burn fat quickly and maximize time spent for cardio then get off the treadmill and get into the pool!

The best part is that you don’t have to be a good swimmer to get the calorie and fat burning benefits from this workout. It’s all about energy expenditure out.

So why does it burn so many calories?

You are utilizing all major muscle groups and some minor ones

  • Chest
  • Back
  • Glutes
  • Shoulders
  • Core

All of these major muscle groups are firing at the same time to drive you through the water including your core.

The caloric demands during this High Intesity Interval Training (HIIT) swim workout and up to 48 hours after will arguably exceed most any other HIIT workout conceivable and more than make up for the time you spend getting in and out of the pool.

The supplies you need for this workout

  • Swimsuit
  • Goggles
  • Pool
  • Timing Device

Let’s HIIT it!

This workout only takes 20 – 30 minutes and will get you lean and mean fast. Do this intense HIIT swim workout 1-2 days per week as an alternative to your other cardio workouts and make sure to give yourself at least 48 hours of recovery time before doing it again or another super-high intensity workout.

Total workout time: 20 – 30 minutes.

Intervals of 15- 30 seconds of all out freestyle swim as fast as you can. Think of yourself as an Olympic athlete giving it everything you have. Then take your intensity level down to a 7 for your Breaststroke.

60-90 seconds rest as needed.

Warm up: 1 – 2 laps down and back

HIIT Swim Workout

1. Freestyle

  • Intensity Level 10
  • 15-30 seconds

2. Breaststroke

  • Intensity Level 7
  • 15-30 seconds

3. Rest

  • 60-90 seconds

Repeat until you have completed 20 – 30 minutes.

This HIIT Swim Workout will torch even the most stubborn fat on your body

High intensity is key to getting the maximal results from this workout. If you need a longer rest to go harder on your swim then take it.

To maximize fat burning from this workout do it on an empty stomach and then devour a meal within an hour of the time you complete it.

5 Components of Fitness and Setting Goals

5 Components of Fitness and Setting Goals

What does it take to reach a high level of physical fitness?  How is it defined?

At the gym, you might see some people who appear to be running a marathon on the treadmill.  Others with enormous muscles might catch your attention across the way.  In the other room, with yoga-poses galore, you might wonder how it’s possible to be so flexible.

Take notice of the individual strengths of these people and determine how to put the best of all worlds together to create the best possible version of yourself.  It’s helpful to remember the five components of fitness when determining how to achieve your fitness goals.

The five components of fitness consist of:

  • Muscular Strength
  • Muscular Endurance
  • Flexibility
  • Cardiovascular Endurance
  • Body Composition

What should you do to improve yourself in these five areas?  It will take more than a casual trip to the gym once a week, but you’re ready to go, so let’s do this!

Muscular Strength

This component of fitness is the amount of force a muscle (or muscle group) is able to move during a single repetition.  You often use muscular strength, whether it be carrying your heavy briefcase to work, lifting boxes on moving day, or wrenching off lug-nuts while rotating your tires.

Being strong makes every-day tasks much easier, and generally makes your physical appearance much more impressive.  The best exercises to improve your muscular strength include (but are not limited to!):

  • Heavy Squats
  • Heavy Deadlifts
  • Pull-Ups
  • Heavy Bench Press
  • Muscle Isolation Movements
    • Bicep Curls
    • Tricep Extensions
    • Leg Extensions/Curls
    • Shoulder Raises

Remember, heavy is relative to your physical abilities.  If you’re trying to lift more weight than you’re ready for or able to do with correct form, you might be doing more harm than good.

Muscular Endurance

So you’re feeling pretty strong, but do your muscles have great definition?  Lifting heavy weight is great for your strength, but repeated repetition of lighter weight will help your muscles look more fully developed and help you achieve a leaner look.  It’s not always about how you look, however.  Increasing muscular endurance makes it easier to go for long hikes, play with your kids at the park, or to take the stairs instead of the elevator at home and work.  Great exercises to help you improve in this area include:

  • Step-Mill or Stair Climbing
  • Planks
  • High-Repetition Strength-Training Exercises
    • Squats
    • Deadlifts
    • Pull-Ups
    • Bench Press
    • Etc… The list goes on and on…

Remember to choose weights that will completely fatigue your target muscles by 12-20 repetitions.  If you’re doing a plank, don’t limit yourself.  Hold yourself up until you drop to the floor in a sweaty, burned-out mess!  While stair-climbing, you should be at a level that has your legs burning for 30-45 minutes.  This is also a great way to get in some desired cardio!

Cardiovascular Endurance

How many times have you been walking up the stairs and soon realized you were tired and out of breath?  It doesn’t have to be that way, and it might not even take much to take your breath away.  It might take as little as walking across the parking lot to find your car.  Either way, it’s time to improve your cardiovascular endurance.

Doing your cardio not only helps improve your ability to easily perform daily tasks, but it can help prevent many chronic diseases.  If you want achieve a high level of fitness, you need to consistently elevate your heart-rate for an extended period of time.  This will help increase blood-flow throughout your body to help deliver nutrients to broken-down muscles and tissues, as well as keep you from becoming so tired while performing simple daily tasks.  Improving your cardiovascular endurance can be as simple as:

  • Jogging/Running
  • Swimming
  • Cycling
  • Hiking
  • Group Cardio Classes
  • High Intensity Interval Training (HIIT)

Remember to work hard!  If you’re not tired and sweaty after a cardio-session, you should probably re-evaluate your current program.  Your body craves the burn!


Almost everyone wishes they were a little more flexible.  After all, if you don’t have great flexibility, it will be incredibly difficult to find success with your strength and endurance training.  Muscles are required to stretch and contract in order for them to break down and become stronger.  Tight muscles also contribute greatly to joint and back pain.

Flexibility is often the most neglected component of fitness, but it very-well may be one of the most important!  There are many great ways to improve your flexibility including:

  • Dynamic Stretching
  • Static Stretching
  • Yoga
  • Pilates

Don’t forget to warm-up before performing static stretches, or just stretch after your workout.  Muscles will be much more pliable when they are warm, resulting in a deeper, fuller, more beneficial stretch.

Body Composition

This is your body-fat to lean-mass ratio.  While individual goals may vary, most men feel pretty lean around 12% body fat while most lean women live around 17%.  Body-fat percentage is generally a good indicator of your physical fitness, so it’s important to hit and maintain your goal.

Many factors contribute to your body-fat percentage.  Everything from lifting weights, performing your cardio, and probably most important, eating clean, will guide you towards your goals.

Having a regular body-fat checkup with your personal trainer is imperative to make sure things are going in the right direction.  It will keep you on track and make sure you’re not letting yourself slip.

If you’re looking to get fit, or trying to improve the progress you’ve been making, be sure to diversify your workouts.  A healthy body is not built on dumbbells alone…  or the treadmill alone…  or just on the yoga mat.  Make sure you’re doing everything possible to reach your fitness goals!

Should I Use Heavy Weights or Light Weights?  Use the Right Weight!

Should I Use Heavy Weights or Light Weights? Use the Right Weight!

Adding more weight to your next set when resistance training is only effective if you are keeping good form.  If you cannot keep the same form you had at a lighter weight then it is too heavy for you to get the benefit that you seek from the exercise.

“Gotta go up in weight”

This phrase is a leading candidate for top honors in the strength-training hall of shame.  It sits right next to “Whaddeya bench?”, and “Squats are bad for your knees, bro.”

Gotta go up, eh?  Do you really think adding more weight to that barbell is going to help you achieve your goals?  The weight was already too heavy for you to lift productively with good form, and now you’re aimlessly adding more.  If your goals are to impress the old man with little real knowledge about weightlifting who asks “Whaddeya bench?” then by all means, keep stacking it on.  If you really want squats to hurt your knees, you might as well lift more than you’re capable of managing effectively.

Fitness myths, like thinking more weight is going to help you be more productive, are perpetuated every day by people you see in the gym.  Don’t give in to their rhetoric.  Be smarter than the average weight-lifter.  Chances are, if you see these people at the gym on a regular basis, actual changes in their body are few and far between.  You might even stop seeing them altogether, considering their chances of getting hurt lifting too much weight are incredibly high.

What are your real goals?

Maybe you need to have a serious conversation with yourself.  Why are you at the gym in the first place?  What do you want out of your weightlifting experience?  Maybe you want to shed a few pounds.  Maybe you want to put on a little (or a lot!) of muscle.  Maybe you just want to feel better and have more energy.

Either way, hardly anybody goes to the gym thinking they would like to hurt themselves or be less than productive by putting too much weight on the bar.  However, this is all too common.

How do I know what the “right weight” is?

For your muscles to grow, they need to stretch and contract with a certain amount of resistance on them.  Simply getting the bar from point A to point B by any means necessary will rarely break down your muscle tissue enough to make consistent progress.  For example, when performing a chest press, you need to be able to slowly bring the bar down to your chest in a controlled manner (commonly called a negative rep).

This will help stretch and tear muscle tissue so you’re able to make the strength gains you’re looking for.  After engaging the muscle, you need to be able to slowly contract your chest back to the starting point and repeat.  Don’t let gravity and momentum do all of your work!  Give your muscles no choice but to break down and grow.  Don’t let too much weight keep you from getting what you really want!

Am I trying to lift too much?

This can be as simple or as hard to figure out as you want it to be.  Let’s examine your chest press, again, for example.  Can you actually feel your chest working?  Does your chest look fully developed, or is it slumping and sagging underneath your front deltoids (shoulders)?  Generally, over-developed front-deltoids are a sure sign of repetitive chest presses with too much weight over time.  Benching super-heavy weight might make you feel like you’re making progress, but all-too-often, your chest just isn’t working as hard as it should be.

Take a look around the gym.  You’ll almost always see the biggest, and/or most well developed and leanest people lifting the lightest weights.  You might think to yourself, “I lift more than they do, so I must be stronger than they are.” Ha!  Why do you think their muscles look so good?  That’s not to say you won’t catch a strong guy or lady bench pressing an exorbitant amount of weight from time to time, but if they are doing it well, you can be sure that they have worked smart and hard to get to that point.

Lift smart

Whether you’re an experienced weight lifter or are just starting a strength-training routine, remember to lift smart.  As tempting as those heavy dumbbells might be to pick up and try out, think about how hard you really want to make yourself work.  Always remember to exercise your muscles, not your ego.  There’s no such thing as light weight.  Just the right weight!

How Alcohol Affects Weight Loss

How Alcohol Affects Weight Loss

Many people enjoy alcoholic beverages with friends, but did you know those few drinks can be a hindrance to your weight loss efforts? Most alcoholic drinks have the same effect on the body whether they are wine, beer, or hard liquor.

Diet, exercise and sleep are the most important aspects of weight loss.  The introduction of alcohol into your system affects them all negatively.  

Alcohol provides no useful nutrition with its calories

Alcohol, unlike other caloric foods provides no useful nutrition with its calories. Carbohydrates and protein have 4 calories per gram. Fat has 9, and alcohol contains 7. Alcoholic drinks often contain calories from other sources which add to overall caloric intake (mixers).

Your body stops burning fat and considers alcohol breakdown it’s priority

After your first drink, the body starts to get rid of alcohol quickly by breaking it down into by-products. These by-products are highly reactive and can increase oxidation throughout your body, especially in the liver. Your body sees these as dangerous and wants to get rid of them first. This causes your body to significantly reduce fat burning up to 75%!

Alcohol can reduce testosterone levels and make weight loss more difficult

Alcohol can reduce testosterone levels which has an effect as a fat burner. Lowered testosterone means having a lowered metabolic rate which, in turn, promotes body fat storage. It impairs the body’s ability to absorb nutrients, and without proper nutrition, your metabolism won’t function normally.  This results in a decline in your basal metabolic rate, making weight loss more difficult. Individuals with a higher metabolic rate burn more calories even while resting.

Dehydration and fat storing can leave you fatigued

Your body will also stop using carbs as energy and the carbs and fat you eat have an increased risk of being stored as fat. As drinking continues, fluid loss will generally become more significant, causing dehydration that may affect you for several days afterward. With heavy drinking, the breakdown of alcohol can occur for up to 48 hours after your last drink. This causes less glucose to reach your brain and working muscles, making you more tired and quicker to fatigue.

Lack of deep sleep and and poor decision making

Alcohol consumption can have negative effects on neurotransmitters which allow you to sleep, causing a disruption in deep rest, which can also have a negative effect on weight loss. Alcohol can also have an effect on the inhibitors which can affect choices made by the user. While feeling the effects of alcohol, users may not stop to consider poor food choices which will add additional calories to the diet hindering weight loss. Due to the lack of nutrition, but increase of calories, the user may crave other foods which will add more calories to the diet. Usually the foods that accompany alcohol consumption tend to be salty and fatty which will work against weight loss.

Considering the three most important aspects of weight loss are diet, exercise and sleep, drinking alcohol can have a negative effect on your weight loss journey. If you want to lose weight quickly, it is probably best to stop drinking altogether until you have hit your weight loss goals. You’ll feel much better and get the results you want much faster than when you consume alcohol.

HIIT Treadmill Workout to Torch Fat Off Your Entire Body

HIIT Treadmill Workout to Torch Fat Off Your Entire Body

HIIT Type: Treadmill Workout

  • Run/Sprint
  • Rest

Intensity: 10 (Scale of 1-10) 10 being the highest

Frequency: 1 – 3 Times per week

Duration: 20 minutes

You will blaze a massive amount of calories, torch fat and rocket your Excess Post-Exercise Oxygen Consumption (EPOC) sky high doing this HIIT Treadmill Workout!

Watch the video – 1:45


Why you should do this HIIT Treadmill Workout

Sprinting on a treadmill or outside will train the fast twitch muscle fibers of your legs and glutes giving you the “look” you want, torch fat off your entire body, improve your cardiovascular fitness and will reap the fat burning rewards long after you walk away from the treadmill.

You do not need to be a great runner to get the calorie and fat burning benefits from this workout so just give it your all.

This is why it burns a tremendous amount of calories

You are employing the largest muscle groups of your body and many minor ones

  • Glutes
  • Hamstrings
  • Quadriceps
  • Calves
  • Abdominal Muscles

These muscle groups are being used at their highest capacity to to propel you forward.

The caloric expenditure during this High Intensity Interval Training (HIIT) treadmill workout is high in addition to kicking your recovery system into gear so you will be torching fat up to 48 hours after.

Supplies needed for this workout

  • Running Shoes
  • Treadmill

Time to get HIIT!

This 20 minute workout is arguably more advantageous than doing 45 minutes of steady state cardio. Do this intense HIIT treadmill workout 1-3 days per week in place of another cardio workout and take at least 48 hours of recovery time before doing this or another HIIT workout.

Total workout time including warm up: 20 minutes.

Intervals of 30 second treadmill runs/sprints and then 60 seconds of rest then repeat.  After your run/sprint jump to the sides to rest for 60 seconds.

During your 60 second rest: Ramp up your speed 1-2 mph before starting your next interval until you reach a speed you feel you cannot run any faster.

Warm up: 5 minutes jog/run

HIIT Treadmill Workout

1. Run/Sprint

  • Intensity Level 10
  • 30 seconds

2. Rest

  • 60 seconds
  • Turn up the speed 1-2 mph

3. Repeat

Repeat until you have completed 10 runs/sprints.

This HIIT Treadmill Workout will torch the fat from your whole body

Put the pedal to the metal and burn the tires off that treadmill to get the most from this workout.  If you feel like doing it again the next day then you didn’t go hard enough.

Fat burning will be maximized by this workout when done immediately after upper body strength training or first thing in the morning on an empty stomach.  Make sure to eat within an hour after completing this workout.

Sit-Up Stand-Up Exercise

Sit-Up Stand-Up Exercise

Sit-up stand-ups for Abs, Core and Explosive Power.

What do you think of when you hear the word core? Six-pack Abs, tight toned obliques, and basically your midsection right? Without a doubt, these are the most obvious muscles associated with core stability, but what about those deep muscles that you don’t see or think about that also contribute to your core? The sit-up stand-up exercise will target and challenge your midsection like no other exercise!

Here is a list of the muscles that support the torso and spine and they are divided into 2 parts:

  1. Major Muscles of the core include pelvic floor muscles, transverse abdominus, mulitifidus, internal and external obliques, rectus muscles, erector spinea, longissimus thoracis and the diaphragm.
  2. Minor muscles of the core include latissimus dorsi, gluteus maximus and trapezius.

That’s right, your gluteus maximus is essential for good core strength and that explosive power, BOOM!

There are many functions of all the muscles listed up above, and when conditioned properly, will help with greater overall strength, stability & power. The sit-up stand-up exercise is a prime example of dynamic core function. The body must be aligned in the correct position by balancing through the core muscles. If you cannot complete this movement, chances are there is part of your core which may need some extra attention.

To do the Sit-Up Stand-Up exercise follow the instructions below paying close attention to form:

  1. Lie face up on a mat.
  2. Anchor your feet under a heavy bench or two dumbbells.
  3. Starting with both arms overhead, sit up with enough force to generate forward momentum (while simultaneously pushing into the floor with your heels) to bring yourself to the standing position.
  4. Then control your “squat” down and lie back on the mat in your starting position.

Watch the sit-up stand-up instructional video – :50


The benefit of using a bench for the sit-up stand-up exercise is that you can reach out for assistance if needed to help pull yourself up to a standing position. Shoot for 8-12 repetitions.

Partner Variation:

If you are working out with a partner, have them anchor your feet down with their knees while holding onto your calves. Watch out for a head butt on your way up!!

It is also helpful for your partner to offer you a hand to help pull you up if you cannot generate enough force on your own to reach the standing position.

This is not an easy exercise by any measure so don’t be discouraged if you cannot complete the sit-up stand-up right away.

Just have fun with the Sit-Up Stand-Up and keep practicing!