Happy Fitness Friday!

Happy Fitness Friday, everyone! 

It's been well over 2 weeks without a fitness post, so get ready because this is going to be a good one!

There are a TON of workout plans out there and to be honest, it can be a little overwhelming. I've tried lots of different approaches to "burning fat" while trying to retain muscle and after several years of trial and error, Ive finally found HIIT (High Intensity Interval Training) to be one of the most beneficial. HIIT is quick! 30 seconds on, 10 seconds off! All you'll need is your body and a timer. I suggest downloading HIIT timer app. Works just as well as the real thing! Through this workout there are 3 key things to remember.

First - BREATHE.

Controlled breathing is so important when getting through any cardio/HIIT. We tend to forget sometimes and this causes us to become fatigued and not get a good workout in. Breathe in all that wonderful oxygen and breathe all that carbon dioxide out!

Secondly - FORM.

You will get more out of your workout with proper form than without. You'll target intended muscles and risk of injury decreases. Don't rush.

Third - This is your "ME" time.

This is the time to make every burped, tricep dip, and toe tap count. You'll thank yourself later!

*I always recommend a short, but effective warm up. Whether it's jumping jacks and high knees or dancing for 5 minutes. Warm Up!!!

*Set your timer for 30 seconds on and 10 seconds off but don't forget to take breaks where your body asks for them.

1. B U R P E E S 

They're meant to be explosive and killer. Jump high in the hair and land with your feet shoulder   width apart. Place your hands on the ground in between your feet leading into a squat position. Thrust your legs back landing in a high plank. Bring your feet back into sweat position and jump back into the air. Repeat.

2. J U M P  L U N G E S 

Beginning in a standing position, move one leg forward into a regular lunge making sure your knee does not pass your toe. Your leg should be in a 90-degree angle. Over extending could result in injury so this is very important. From here, jump in the air, alternating legs, landing in another lunge. Repeat.

3. T O E  T A P S

Toe taps can be donjon a bench, on a medicine ball, or stairs. Place one foot on the higher surface, leaving the other on the ground. As fitness guru Beverly Cheng says, use your arms for momentum and pushing through your heel, jump in the air switching legs. Do as many as you can for the 30 seconds. 

4. T R I C E P  D I P S

Place your hands facing you, shoulder width apart on a chair or bench. With your feet in from of you at  90 degree angle, slide down in front of your bench or chair to the bottom leaving your arms at a 90 degree angle. Keep your back close to the object you are using. Once at the bottom, press through your hands lifting your body back to beginning position. I can't express how much of a great workout this is to target those triceps.

5. S K A T E R S

From the standing position, bring your right leg up behind your left leg leaving it in the air and squatting down while using your arms for balance. As you bring your right leg back in, use the momentum to jump over to the right landing on your right leg and bringing your left leg behind your right. Keep your hands up and core tight. This will help you keep stable! 

If you do this workout, let me know! You can find me on


or shoot me an email


. Hope everyone has a wonderful weekend.

Talk soon!


Just Stopping By

The Avila Flock