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Sunday, June 3, 2012

Sunday Shred :: HIIT Cardio & Playlist

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Are you ready to get your sweat on? Sculpt those glutes and thighs with this targeted HIIT routine!

The HIIT (High Intensity Interval Training) Treadmill (or shall we say, "Shredmill") workout this week for kicking your metabolism into high gear and ultimate fat burning! Don't forget to checkout the Playlist too - it will definitely keep you on your toes during this workout!
Glute and Thigh Toning HIIT Routine


Glute and Thigh Toning Playlist

Eye of the Tiger - Survivor (4:05 min)
Tik Tok - Ke$ha (3:19 min)
Check It Out - Will.I.Am and Nicki Minaj (4:10 min)
I Like It - Enrique Iglesias featuring Pitbull (3:51 min)
Club Can't Handle Me - Flo Rida featuring David Guetta (3:53 min)
Party in the USA - Miley Cyrus (3:22 min)
Only Girl (in the World) - Rihanna (3:55 min)
Seven Nation Army - The White Stripes (3:51 min)
Sexy and I Know It - LMFAO (3:19 min)
Payphone - Maroon5 (3:51 min)

or download that playlist directly from iTunes:


** You will have a minute or two of music left over, so if you want to keep on cooling down, feel free! **

Enjoy it and let me know how you do!

* Be sure to check out our workout plans here.

Happy HIIT'ing!
Tiffany

42 comments:

  1. I love this!! I am going to try it this week. Possibly tomorrow!! Thank you :)

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    1. Awesome Haley! Let me know how it goes! Really push through that last set of 3 sprints!

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  2. Trying this on my cardio day Tuesday! Thanks for the post.

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  3. I'm going to try this one tomorrow! Looks awesome, and Lord knows I could use some extra glute & thigh work. Hehe.

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    1. Brandi, this is not only good for toning but since it's intervals, that fat is going to melt right off your body! Love it!

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  4. Doing this tomorrow and a few more times this week. Looking to change things up in my workout! Thanks for the ideas!

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  5. GREAT workout! Did it this morning! Pretty sweaty!!! LOVE IT!

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    1. So glad you enjoyed it! Keep up the hard work!

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  6. Just finished this work out for the first time. I really enjoyed it and the time went by fast. How often do you do this workout? I usually lift MWF with some cardio. And the cardio only on T/TH. At a plateau with my weight loss so I am trying to change it up. Thanks for all the tips. My husband is loving all the new recipes!

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    1. Hi Ashley! I like to vary my cardio because I get bored easily. I would incorporate this particular workout into my routine maybe once per week and also do other hiit 2-3 additional times. I will post a new HIIT routine on Sunday, so stay tuned!

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  7. Is it cheating if I hold onto the treadmill while doing the 8.0 and 10.0 inclines? I had trouble during those points of the workout and I usually don't hang on.

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    1. Jenn, It's not cheating per say, but I would try to hold on as minimally as possible and continue to work up to not holding on at all.

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  8. What is treadmill pace and land mph (I do understand miles per hour). I have up to 10% incline and have 12 different speeds. Please help.

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    1. Lynn, what type of treadmill are you working out on? I would need to look that up to see what speeds you are referring to.

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  9. Is this something you can do on an elliptical?
    The treadmill and I have a very troubled relationship and I don't think I'm quite ready to get back on it (I had a fall and didn't get straight back on and now in petrified of the treadmill) :(

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    1. Mel - you could do something similar on the elliptical but it would be hard to figure out the translations. I will be posting more HIIT routines each Sunday in our Sunday Shred column so I would try some of the other ones. And... I think you should try to get back on! The worse that could happen is you fall again!

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  10. Great workout! Did it at my lunch break and am still sweating! Love it!

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  11. My treadmill does not have incline what should I do?I

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    1. I would repeat the sprint portion minus the incline, but continue the same pace. Let me know how it works out!

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  12. Great workout! Do you know approx how many calories this burns?

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    1. Nicole, this really depends on your current weight, fitness level, age, metabolic rate and body composition. I would recommend investing in a heart rate monitor - it's my favorite way to gauge how many calories I burn!

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    2. Tiffany, do you have a recommended heart rate monitor that you use??

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    3. Kendra,

      I use a Polar HR monitor with a strap and I LOVE it! It's super easy to use and is programmable for more accurate calorie readings.

      I have used the strapless monitors, but haven't had much success with them.

      This is the newer version one that I have: http://amzn.to/NicAQZ
      This one looks similar and has a little cheaper price tag:
      http://amzn.to/LXgOOZ

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  13. I don't own a treadmill but do go to the gym that have very nice ones. Do you program all this in or adjust time and incline yourself?

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    1. Hi Misty! I adjust the speed & incline myself because the treadmills at my gym do not have the option to program it in. If you have that option I would use it though because it would save you time from having to adjust everything yourself! Good luck! ;-)

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  14. I just did this workout - it was freakin' awesome! Toughest cardio workout I've ever done on the treadmill... I was sweating buckets by the ends. I'll definitely do this again! Thanks for sharing :)

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    1. I agree! I felt the same way after doing it - I love that feeling! Thanks for trying it! ;-)

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  15. Hi there,
    Just got back on the exercise wagon. I was on the treadmill three times this week for 35 minutes each time, plus a little arms weightlifting. The treadmill kicked my butt! I did intervals, warming up at 2.5, using 3 as a baseline, and then going up to 5. I couldn't stay at 5 for longer than a minute at a time. A speed of 8.7 seems out of reach for me right now! About how much time do you think it should take before I can get there? How can I adjust this routine so that I keep pushing toward that 8.7? Without holding on for dear life? Without falling off? Feels like I'm staring at the mountain from the bottom looking up!
    -Nicole

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    1. Nicole,

      This all really depends on your current fitness level. You can do it though! Just start small - start at a pace that is comfortable and then move up in the same range that the program calls for... if it calls for a speed of 5.0 to 5.4 and you start at 4.0, then you would increase to 4.4 and so on.

      I can't really say how long it will take for you to get to where you can bust out this routine, but know that we are behind you cheering you on! I definitely want to hear from you when you get there! Don't give up!

      Tiffany

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  16. Love it! I haven't worked this hard in awhile. And I had to modify the speeds and inclines, but at least it gives me something to work towards.

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    1. That's great! SO glad you tried it! Keep at it - you will get there!

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  17. Help...I couldn't find the playlist on itunes?

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    1. You have to use the iTunes box in the post above. I hope that helps!

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  18. So I have done this a few times now and it is awesome! Deffintly a butt kicker! But I find it hard to stay on time whenim adjusting the speed and incline so frequently, but still love it and it has become part of my weekly routine !

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  19. I was having the same challenge as I was actually reading the routine from the chart vs memory. The chart follows a pattern. With some repetition, the adjustments have become quicker to enter.

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  20. I absolutely love this HIIT interval for the treadmill! I have plateaued on my weight loss since I am doing this workout pretty much everyday! I love the way I am sweating when I get done, and I actually don't get bored doing this workout. It makes me feel like I have worked out! How would you tailor this workout so I can get back on the weight loss train?

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  21. is this possible to do if i have bad knees. The pain doesn't harm me when i workout, its always after im done that my knees feel a bit inflamed. i need to tone up, and i love cardio, as of now i feel so LIMITED!

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  22. Awesome workout! It definitely went by fast with all the intervals.thanks for posting it

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  23. Loved the change up and my butt is definitely feeling it! I'll be putting this one into my rotation from now on!

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