Monday, February 24, 2014


Interval training is one of the most effective ways to get in shape, stay in shape, and for our Biggest Losers, weight loss. Interval training workouts are also usually pretty quick, which is good if you’re running short on time.

The first type of interval training used five stations in a circuit: KettleBell swings, Box Jumps, Dumbbell Curls, Ball Smacks, and Assorted Ab exercises for 45 seconds on each, with 15 seconds rest while moving to the next one. This was done for a total of four rounds. You can always change out the exercises to make a completely different workout.

Last week they did some High Intensity Interval Training (HIIT) in the cardio room. They each started on whatever equipment they happened to be using (treadmill, elliptical, rower, recumbent bike, Schwinn AirDyne, or stair-stepper). Here’s what it looked like:

• 2 minutes warm-up
• 1 minute “harder work”, 1 minute “recovery”
• 1 minute “even harder work”, 1 minute “recovery”
• 1 minute “really harder”, 1 minute “recovery”
• 1 minute “as hard as you can go”, 1 minute “recovery”
(Repeat on different equipment four times)

This week they incorporated both high intensity cardio intervals together with circuit training intervals to create a monster workout. These can be the most difficult. Here’s the basic one they started with:

Run ¼ mile on treadmill
25 push-ups
25 body squats
25 sit-ups
Note: Try to do each ¼ mile run faster than the one before.

Our Week Five Biggest Loser was Sarah Mitchell, who lost 3.2 lbs and 2.2% of her body weight. Rhonda Arthur was second, losing 3.8 lbs and 1.9%. Michelle Clark placed third, losing 2.0 lbs and 1.2%.

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