3-Move Jump Rope Circuit Workout

I don’t know about you, but when I was a young girl, one of my favorite things to do was jump rope.

I loved to make up songs with my friends as we would skip along without a care in the world.

Ah, good old fashioned nostalgia!   School year items seemed to come and go quickly, but the jump rope never seemed to go out of style.

Fast forward about 25 years, and I still can’t resist a good go with my jump rope because not only is it fun but it is also an excellent way to get in a quick and effective workout!

The jump rope is a strengthening and conditioning exercise.  You don’t need to get fancy or as intense as Rocky Balboa to get the most out of a jump rope workout, either.

All you need is a jump rope (long enough for your depending on your height), a suitable surface for jumping, and a timer app for your phone (or an egg timer, because nostalgia) and you’ll be all set to start jumping yourself into a sweat fest!

Jumping rope does take some coordination, so pace yourself if you tend to be on the less coordinated side, like yours truly!

For beginners, all of the moves in this workout can be performed without the use of a jump rope by holding an imaginary rope in your hands and moving along until you can build up you perfect your timing and form.

Using a jump rope not only helps your to improve your fitness level but it also strengthens your rhythm and coordination.

3-Move Jump Rope Circuit Workout

This workout is only three moves.  That’s right, three!  

To complete this workout, you will perform each of these moves in succession for 30 seconds each for a total of four rounds (resting for one minute between rounds).

Warm up:

Single Hop Skips:

    • With the rope behind your ankles,  begin to turn it, bringing it above your head and forward, down the front of the body.
    • As the rope comes down to the feet, skip over it with a single hop using both feet.
    • Continue for 30 seconds.

via GIPHY

 

Double Hop Skips:  

    • With the rope behind your ankles,  begin to turn it, bringing it above your head and forward, down the front of the body.
    • As the rope comes down to the feet, skip over it with a double hop.  To double hop, jump with both feet together once and another bounce while the rope is over your head.
    • Continue for 30 seconds. 

via GIPHY

 

High Knee Skip:

    • Driving your knee up, kick your lower leg out in front of you and then extend your working hip to pull the leg down in a powerful foot strike.
    • As the rope comes down to the feet, drive one knee up and kick your lower leg out in front as you bring the rope back overhead.
    • Continue for 30 seconds

via GIPHY

Remember that like anything practice not only makes your stronger but it helps you to improve your overall performance.

If you’re looking to improve other aspects of your fitness level (coordination, balance, etc.), the jump rope will become your best friend.

As well, the jump rope can be an incredibly fun piece of equipment to workout with as there are many variations of exercises you can build up to over time.

I recommend adding one-two days of jump roping for 8-10 minutes per session for maximum results.

Do you incorporate jump rope workouts into your weekly fitness routine?

beetsperminute-post-signature

LET’S CONNECT!

 TWITTER  | FACEBOOK PINTEREST |BLOGLOVIN’

Spread the good word!

25-Minute HIIT Cycling Workout + Playlist

I know you’ve been wondering where I’ve been.  No?  It’s cool, why would you?  Haha.  Maybe you have been wondering, and if you have, I’ve been focusing on some other projects and dealing with life.

2017 has been a strange and stressful year.  There are so many changes going on in the world — even as an expat; in the UK that are crazy just like back in the states.  Honestly, some days I forget what year we’re living in right now.

But enough about that.  I get requests for fun workouts and playlists from time to time, and recently I’ve had several requests for HIIT cycle routines, which happen to be some of my favorite workouts to create and do, so I’m always happy to share them.

Life is crazy, and not everybody has 60-90 minutes to put into their workouts.  It doesn’t make you a failure or unmotivated either – and if anybody tells you that, they are dead wrong.

If you’re like me, you have days (maybe multiple) when you just don’t feel like doing anything.  And this is entirely okay.  Do not beat yourself up for not feeling it some days and sitting out your workout.  It’s not a morality thing, it’s self-care, and it’s 100% up to you how and when you move your body.

You don’t need to spend your entire day to get a fun, sweaty, and effective workout that you can be proud of.  Believe me; every little bit helps and if you’re not doing your workouts for you, then who?

I still remember the first Spinning class I ever attended; one of my best friends was the instructor, and after literal months of twisting my arm, I finally agreed to participate.

I didn’t have the shoes, so my foot came loose.  Repeatedly.  My ass was killing me from the seat.  I couldn’t walk.  I wasn’t smitten with the idea of going back, but my friend assured me that you have to give it a few classes before you make your final judgment.

As a fitness professional, who also went on to become a Spinning instructor, I would always tell newbies that they need to give it the three class try.  Most of them would and fell in love with indoor cycling too.

One of the things that make indoor cycling workouts so much fun is the music.  Nothing will make you more motivated and pumped to push yourself than hearing a high energy song.

25-Minute HIIT Cycling Workout + Playlist

25 Minute HIIT Cycling Workout + Playlist

 

So, if you’re looking for a fun and quick HIIT cycling workout and playlist, pin this one and save it for your next workout.

I’m going to be posting a couple more of these HIIT cycling workouts over the next couple of weeks since they seem to be what people are after.

beetsperminute-post-signature

LET’S CONNECT!

 TWITTER  | FACEBOOK PINTEREST |BLOGLOVIN’

 

Spread the good word!

EXPRESS UPPER BODY HIIT WORKOUT

Happy Wednesday and April!

I am still battling my illness from the last post, and it has been so bad, that just when I think that I am on the mend and try to exert myself, I end up sick again.

So, I’ve been going, even more, stir crazy than the last time I posted.  In fact, I think that I only left my apartment about two times last week. And what’s more, it was decent and sunny here in Glasgow.

C’est la vie.

Because I’ve been feeling so crummy, I have been spending a lot of time putting together workouts to jump back into once I can get my workout on again!

I am a big fan of HIIT and strength workouts.  I love that they give so many great benefits the heart rate up and also incorporate quick circuits with resistance training and bodyweight movements.  Combining HIIT and strength is a great way to get an excellent workout in anywhere from 10-30 minutes.

Who doesn’t have time for that, right?

This workout includes:

  • 3-minute warmup (treadmill, dynamic movements, etc.)
  • Four 5-minute HIIT circuits
  • 2 moves per circuit
  • 1 minute of rest between circuits
  • 2-minute cool down including static stretching

You will need:

  • A mat
  • Set of dumbbells ranging from 3-15 lbs 
  • Interval Timer

Express Upper Body HIIT Workout

Upper-Body-HIIT-Workout

 Give it a try and let me know what you think!

Let’s Connect!

 Twitter  | Facebook | Pinterest |Bloglovin’

beetsperminute-post-signature

Spread the good word!

Two Free HIIT Workouts I Use with My Clients

Two Free HIIT Workouts I Use with My Clients

Hey, guys!

I probably seem like a distant memory at this stage with this blog.  I hope you are all well and as cliche, as it sounds, I cannot believe that it is nearly April!

I am still working on things and pursuing other projects both personally and professionally.  I have a new coaching site and blog that you can check out and follow on Instagram.  It’s still early days, but it’s one of a couple of projects I am putting time and energy into behind the scenes.

I just spent nearly two weeks sick as a dog with the flu/cold/bronchitis/stomach trauma.  Good times! :/

Every single time I get sick like that, I am reminded how much it depresses me when I can’t exercise and have little energy.

Being forced to rest and take time out always makes me ponder how I used to be so unhappy before I made taking care of my health a top priority.

With the seasons changing and better weather on the way, people are looking for new workouts.  Or emailing me because for people I know I am the “on-call/go-to” when it comes to looking for a place to start feeling better.

I thought I would share two free HIIT workouts I use with my clients.

I am a big fan of getting in 3-4 HIIT  workouts per week for whatever your fitness and health goals may be.  One of the great things about HIIT is that it is scaleable.

What is an all out effort for you, might not be for the person next to you, but you get out of your workouts what you put into them, and these two workouts give you an opportunity to challenge yourself, have fun, and add some variety to your usual workout schedule?

They also require little to no equipment and space, so if you’ve got 30 minutes, you’re ready to go!

I hope everyone is doing well and keeping their spirits high in these transitional and challenging times in the world.

Believe it or not, despite the negativity out there, the past few months have reminded me that we are all responsible for our hustle and that our voices and actions can make a difference.

Be well and let me know if you try these out (or PIN them for later!).

Two Free HIIT Workouts I Use with My Clients

free-quick-HIIT-workouts

 

free-quick-HIIT-workouts

If you like this workout you should check out my workout programs curated by me through Booya Fitness!  

How is spring going for you so far?

Let’s connect!

 Twitter  | Facebook | Pinterest |Bloglovin’

beetsperminute-post-signature

Spread the good word!

Upper Body + Cardio Boot Camp Workout

Happy Monday, guys!  I know I’ve been a bit MIA, but it’s because I have been expanding my writing career over the past two months.  I have been contributing my writing to some new sites (including my first published Huffington Post essay!).

I also started a second blog, which is quite different from this one.  It’s called ErIntuition, and it’s a much, much lighter side to yours truly.  It’s not a blog about wellness; it’s just a place where I blow off steam and talk about things like hair, tv shows, and anything that comes to mind.

I love writing about fitness, mental health, and nutrition, but I’ve got another side to me that sometimes needs to blow off steam and I thought this blog might not be the best place for it.  If you like my sense of humour, however, you should give it a read!

Anyhoo, back to today’s post!  I’ve been super duper busy, so my personal workouts have become a bit more intense and fast-paced.  Honestly, even trainers get the blues and winters are just the damn pits.  I don’t know how the weather is where you are, but here in Glasgow, I am so over it.  It’s cold, rainy, windy (I’m talking, like, Dorthy’s house is about to fly to Oz windy) and just slippery.  I love doing my workouts outdoors, so, for me, this weather is just awful!

For this reason, I have created a series of 25-minute workouts that can be done indoors with little space and equipment.  These exercises may look simple enough, but they work up a serious amount of sweat and burn a phenomenal amount of calories.  Today’s workout is an Upper Body + Cardio Boot Camp workout.
Bootcamp Cardio Workout

[Tweet “Need a quick and effective indoor workout? Try this Upper Body + Cardio Boot Camp Workout #FitFluential #MondayMotivation via @BeetsPerMinute”]

 

Please consult your physician before starting this or any workout program!

What’s your favourite weatherproof indoor workout?

Let’s connect!

 Twitter | Instagram | Facebook | Pinterest |Bloglovin’

newsignature

Spread the good word!