HIIT Archives
August 01, 2005
Cardio
Walking
12-Week Fat-Burning Workout - Week 1, Session 1
20 mins - Cardio Walk @ 4.0
1.33 miles
*Running - 4.0/1%
28 mins
2 miles
HIIT - 30 second intervals - 3.5 walk/4.5 run
4 mins
.30 miles
Strength Training
Slim in 6 - Ramp it Up
45 mins
Ramp it Up - resistance bands
8 reps lower body
12 reps upper body/8 reps 2nd set
all reps abs
July 18, 2005
Cardio
Walking
12-Week Fat-Burning Workout - Week 1, Session 1
20 mins - Cardio Walk @ 4.0
1.33 miles
*Running - 4.0/1%
5 mins
.34 miles
HIIT - 30 second intervals - 3.5 walk/4.5 run
4 mins
.30 miles
*Felt queasy hit the bike instead
Biking - Hills Program - Level 4
35 mins
7.86 miles
July 12, 2005
Cardio
Walking
12-Week Fat-Burning Workout - Week 1, Session 1
20 mins - Cardio Walk @ 4.0
1.33 miles
HIIT - 30 second intervals - 4.0 walk/4.8 run
4 mins
.30 miles
*No Running, felt queasy after HIIT walk/run
Biking - Hills Program - Level 4
30 mins
7.10 miles
Strength Training
Slim in 6 - Ramp it Up
45 mins
Ramp it Up - resistance bands
8 reps lower body
10 reps upper body
all reps abs
June 27, 2005
Cardio
Walking - Fitness Program Level 5 (peak @ 8%/3.8)
20 mins
.97 miles
Walking - HIIT - 6-9%/3.6-3.9 mph (peak @ 10%/4.0)
20 mins
1.21 miles
Running - 4.0/1%
3 mins
(Treadmill died)
Strength Training
Kathy Smith Timesaver - Lift Weights to Lose Weight, Vols. 1 & 2
Track One
27 mins
20 mins - Upper Body - 8lb weights
June 20, 2005
Cardio
Walking - Fitness Program Level 5 (peak @ 8%/3.8)
20 mins
.97 miles
Walking - HIIT - 6-9%/3.6-3.9 mph (peak @ 10%/4.0)
20 mins
1.21 miles
Running - 4.0/1%
22:30 mins
1.5 miles
June 17, 2005
Cardio
Walking - Fitness Program - Level 6 (peak @ 10%/4.5)
20 mins
1.15 miles
Running - 4.0/1%
22:30 mins
1.5 miles
Walking - HIIT - 6-9%/3.6-3.9 mph (peak @ 10%/4.0)
20 mins
1.21 miles
Strength Training
Kathy Smith Timesaver - Lift Weights to Lose Weight, Vols. 1 & 2
Track One
27 mins
20 mins - Upper Body - 8lb weights
7 mins - Abs & Back
June 15, 2005
Cardio
Walking - HIIT - 6-9%/3.6-3.9 mph (peak @ 10%/4.0)
20 mins
1.21 miles
Running - 4.0/1%
37:30 mins
2.5 miles
Walking - Fitness Program - Level 5 (peak @ 8%/3.8)
20 mins
97. miles
Strength Training
Kathy Smith Timesaver - Lift Weights to Lose Weight, Vols. 1 & 2
Track One
27 mins
20 mins - Upper Body - 8lb weights
7 mins - Abs & Back
June 13, 2005
Cardio
Walking - Fitness Program - Level 7 (peak @ 10%/4.5)
20 mins
1.14 miles
Walking - HIIT - 6-9%/3.6-3.9 mph (peak @ 10%/4.0)
20 mins
1.21 miles
Running - 4.0/1%
8 mins
.5 miles
Biking - Hills Program - Level 4
30 mins
6.22 miles
Strength Training
Kathy Smith Timesaver - Lift Weights to Lose Weight, Vols. 1 & 2
Track One
27 mins
20 mins - Upper Body - 8lb weights
7 mins - Abs & Back
June 08, 2005
Cardio
Walking - HIIT - 6-9%/3.6-3.9 mph (peak @ 10%/4.0)
20 mins
1.21 miles
Walking - Fitness Program - Level 6 (peak @ 9%/4.0)
20 mins
1.03 miles
Running
30 mins
2 miles
Strength Training
Kathy Smith Timesaver - Lift Weights to Lose Weight, Vols. 1 & 2
Track One
47 mins
20 mins - Upper Body - 8lb weights
20 mins - Lower Body
7 mins - Abs & Back
June 06, 2005
Cardio
Walking - Fitness Program - Level 6 (peak @ 9%/4.0)
20 mins
1.03 miles
Walking - HIIT - 6-9%/3.6-3.9 mph (peak @ 10%/4.0)
20 mins
1.21 miles
Running
22:30 mins
1.5 miles
June 01, 2005
Cardio
Walking - HIIT - 6-9%/3.6-3.9 mph (peak @ 10%/4.0)
20 mins
1.21 miles
Running
36:45 mins
2.5 miles
Biking - Intervals Program - Level 4
10 mins
2 miles
Strength Training
Kathy Smith Timesaver - Lift Weights to Lose Weight, Vols. 1 & 2
Track One
27 mins
20 mins - Upper Body - 8lb weights/5lbs for shoulder raises
7 mins - Abs & Back
May 30, 2005
Cardio
Walking - HIIT - 6-9%/3.6-3.9 mph (peak @ 10%/4.0)
20 mins
1.21 miles
Walking - Fitness Program - Level 6 (peak @ 9%/4.0)
20 mins
1.03 miles
Running
22:30 mins
1.5 miles
Strength Training
Kathy Smith Timesaver - Lift Weights to Lose Weight, Vols. 1 & 2
Track One
27 mins
20 mins - Upper Body - 8lb weights/5lbs for shoulder raises
7 mins - Abs & Back
May 27, 2005
Cardio
Walking - HIIT - 6-9%/3.6-3.9 mph (peak @ 10%/4.0)
20 mins
1.21 miles
Walking - Fitness Program - Level 6 (peak @ 9%/4.0)
20 mins
1.03 miles
Running
22:30 mins
1.5 miles
Strength Training
Kathy Smith Timesaver - Lift Weights to Lose Weight, Vols. 1 & 2
Track One
20 mins - Lower Body
May 25, 2005
Cardio
Walking - HIIT - 6-9%/3.6-3.9 mph (peak @ 10%/4.0)
25 mins
1.54 miles
Running
37:30 mins
2.5 miles
Strength Training
Kathy Smith Timesaver - Lift Weights to Lose Weight, Vols. 1 & 2
Track One
20 mins - Lower Body
May 23, 2005
Cardio
Walking - HIIT - 6-9%/3.6-3.9 mph (peak @ 10%/4.0)
20 mins
1.21 miles
Walking - Fitness Program Level 5 (peak @ 8%/3.8)
20 mins
.97 miles
Running
22:30 mins
1.5 miles
Strength Training
Kathy Smith Timesaver - Lift Weights to Lose Weight, Vols. 1 & 2
Track One
20 mins - Lower Body
May 19, 2005
Cardio
Walking - HIIT - 6-9%/3.6-3.9 mph (peak @ 10%/4.0)
20 mins
1.23 miles
Running/Walking
15 mins
.84 miles
Walking
10 mins
.5 miles
Biking - Intervals Program - Level 2
20 mins
4.30 miles
Strength Training
Kathy Smith Timesaver - Lift Weights to Lose Weight, Vols. 1 & 2
Track One
27 mins
20 mins Lower Body
7 mins Abs & Back
May 17, 2005
Cardio
Walking - HIIT - 6-9%/3.6-3.9 mph (peak @ 10%/4.0)
20 mins
1.23 miles
Walking - Fitness Program - Level 6 (peak @ 9%/4.0)
20 mins
1.03 miles
Running
22:30 mins
1.5 miles
Strength Training
Kathy Smith Timesaver - Lift Weights to Lose Weight, Vols. 1 & 2
Track One
27 mins
20 mins Lower Body
7 mins Abs & Back
May 13, 2005
Cardio
Walking - HIIT - 6-9%/3.6-3.9 mph (peak @ 10%/4.0)
21 mins*
1.27 miles
Walking - Fitness Program Level 5 (peak @ 8%/3.8)
20 mins
.97 miles
Running
22:30 mins
1.5 miles
*Lost track during intervals and did an extra minute.
May 11, 2005
Cardio
Walking - HIIT - 6-9%/3.6-3.9 mph (peak @ 10%/4.0)
20 mins
1.23 miles
Walking - Fitness Program Level 5 (peak @ 8%/3.8)
20 mins
.97 miles
Running
22:30 mins
1.5 miles
Strength Training
Kathy Smith Timesaver - Lift Weights to Lose Weight, Vols. 1 & 2
Track One
20 mins
20 mins Lower Body
April 29, 2005
Cardio
Walking - HIIT - 6-9%/3.6-3.9 mph (peak @ 10%/4.0)
20 mins
1.21 miles
Walking - Weight Loss Program - Level 6 peak @ 9%/3.5mph
2.5 miles
45 mins
April 27, 2005
Cardio
Walking - HIIT - 6-9%/3.6-3.9 mph (peak @ 10%/4.0)
20 mins
1.21 miles
Hal Higdon Spring Training - Week 4, Session 15
2.31 miles run/walk @ varied mph
40 mins
Jump Rope
1 minute
Strength Training
Kathy Smith Timesaver - Lift Weights to Lose Weight, Vols. 1 & 2
Track One
47 mins
5lb & 8lb weights
20 mins Upper Body
20 mins Lower Body
7 mins Abs & Back
Used 8lbs for 1 arm row, dead lifts & biceps, military press
April 25, 2005
Cardio
Walking - HIIT - 6-9%/3.6-3.9 mph (peak @ 10%/4.0)
20 mins
1.21 miles
Walking - Cardivascular Program Level 4 peak @ 7%/3.5
30 mins
1.50 miles
Jump Rope
2:30 mins
Strength Training
Kathy Smith Timesaver - Lift Weights to Lose Weight, Vols. 1 & 2
Track One
47 mins
5lb & 8lb weights
20 mins Upper Body
20 mins Lower Body
7 mins Abs & Back
Used 8lbs for 1 arm row, dead lifts & biceps, military press
April 20, 2005
Cardio
Walking - HIIT - 6-9%/3.6-3.9 mph (peak @ 10%/4.0)
20 mins
1.21 miles
Hal Higdon Spring Training - Week 3, Session 11
40 mins @ 4.0 mph
4:30 mis @ 4.5 mph
44:30 mins
3 miles
Jump Rope
2 mins
Strength Training
Kathy Smith Timesaver - Lift Weights to Lose Weight, Vols. 1 & 2
Track One
47 mins
5lb & 8lb weights
20 mins Upper Body
20 mins Lower Body
7 mins Abs & Back
Used 8lbs for 1 arm row, dead lifts & biceps
April 18, 2005
Cardio
Walking - HIIT - 6-9%/3.6-3.9 mph (peak @ 10%/4.0)
20 mins
1.21 miles
Walking - 7%/4.0
10 mins
.66 miles
Walking - Cardivascular Program Level 6 peak @ 9%/4.0
30 mins
1.83 miles
Jump Rope
2 mins
Strength Training
Kathy Smith Timesaver - Lift Weights to Lose Weight, Vols. 1 & 2
Track One
47 mins
5lb & 8lb weights
20 mins Upper Body
20 mins Lower Body
7 mins Abs & Back
Used 8lbs for 1 arm row, dead lifts & biceps
April 13, 2005
Cardio
Walking - HIIT - 6-9%/3.6-3.9 mph (peak @ 10%/4.0)
20 mins
1.22 miles
Hal Higdon Spring Training - Week 2, Session 7
11 mins run @ 4.5 mph
.68 miles
Biking - Intervals Program Level 4
30 mins
5 miles
Stairs - 1/2 flights
26 steps
Jump Rope
1:30 mins
Strength Training
Kathy Smith Timesaver - Lift Weights to Lose Weight, Vols. 1 & 2
Track One
47 mins
5lb weights
20 mins Upper Body
20 mins Lower Body
7 mins Abs & Back
April 11, 2005
Cardio
Walking - HIIT - 6-9%/3.6-3.9 mph (peak @ 10%/4.0)
20 mins
1.22 miles
Walking - Cardiovascular Program Level 5 (4.2/8% max)
30 mins
1.64 miles
Stairs - 1 1/2 flights
78 steps
Jump Rope
1:30 mins
Strength Training
Kathy Smith Timesaver - Lift Weights to Lose Weight, Vols. 1 & 2
Track One
47 mins
5lb weights
20 mins Upper Body
20 mins Lower Body
7 mins Abs & Back
April 08, 2005
Cardio
Walking - HIIT - 6-9%/3.6-3.9 mph (peak @ 10%/4.0)
20 mins
1.23 miles
Walking - Cardiovascular Program Level 4 (3.5/7% max)
30 mins
1.54 miles
Stairs - 1 flight
52 steps
Jump Rope
1:00 mins
Strength Training
Kathy Smith Timesaver - Lift Weights to Lose Weight, Vols. 1 & 2
Track One
47 mins
5lb weights
20 mins Upper Body
20 mins Lower Body
7 mins Abs & Back
Flexibility
Slim in 6 - Slim & Limber
15 mins
April 06, 2005
Cardio
Hal Higdon Spring Training - Week 1, Session 3
40 mins run @ 4.5 mph - 3 miles
5 mins warm up - .21 miles
3.21 miles
Walking - HIIT - 3.5mph/9%-11% (peak @ 12%)
21 mins
1.20 miles
Stairs - 1 flight
52 steps
Jump Rope
1:00 minute
Strength Training
Kathy Smith Timesaver - Lift Weights to Lose Weight, Vols. 1 & 2
Track One
47 mins
5lb weights
20 mins Upper Body
20 mins Lower Body
7 mins Abs & Back
Flexibility
Slim in 6 - Slim & Limber
15 mins
April 04, 2005
Cardio
Walking - HIIT - 9%/3.3-3.6mph (peak @ 3.7)
20 mins
1.14 miles
Walking - Cardiovascular Program Level 4 (3.5/7% max)
30 mins
1.54 miles
Stairs - 1 flight
52 steps
Jump Rope
1:15 mins
Strength Training
Kathy Smith Timesaver - Lift Weights to Lose Weight, Vols. 1 & 2
Track One
47 mins
5lb weights
20 mins Upper Body
20 mins Lower Body
7 mins Abs & Back
Flexibility
Slim in 6 - Slim & Limber
15 mins
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