Category Archives: High-intensity interval training

How to do Jump Lunges with HomeBodyFit

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Our clients are used to seeing Jump Lunges listed in their at-home sessions. They are an excellent exercise for hip flexors, glutes, and legs…and they require no equipment!

Incorporate Jump Lunges into your workout and you’ve got a perfect high-intensity leg circuit.

 

How to do Jump Lunges

Jump Lunges: A perfect high-intensity leg circuit.

How to do a Jump-Lunges

  1. Stand with your feet together with your elbows bent 90 degrees (or on your hips, whichever helps you balance best).
  2. Lunge forward with your right foot.
  3. Jump straight up as you thrust your arms forward with your elbows still bent (or keeping your hands on your hips).
  4. Like a scissor, switch legs in midair and land in a lunge with your left leg forward.
  5. Land as softly as possible to prevent injury.
  6. Repeat, switching legs.

HomeBodyFit Tabata Jump Lunge Circuit:

  • 20 seconds of Jump Lunges (slow/fast – go at a speed you’re comfortable with), followed by 10 seconds rest, repeated eight times
  • Total: Four minutes
  • These circuits are challenging. Stop if you feel you are breathing heavily (unable to carry on a conversation) and work your way up to the full four minutes.

For custom at-home exercise programs, contact HomeBodyFit

Two personal trainers for only $12/session

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Looking to get whipped into shape on a shoestring? In need of the personal attention and instruction synonymous with personal training? Join Burlington Body Camp – our next session begins tonight!

Burlington Body Camp offers the added benefit of motivation from your peers

Burlington Body Camp offers the added benefit of motivation from your peers

Each Burlington Body Camp session is designed and administrated by professional Personal Trainers Dan Edmunds and Matt Johnson.  Even in a group setting, Dan and Matt give their boot camp devotes the same attention one would receive with an individualized workout. How? Variations on each exercise (from beginner to guru) are continually demonstrated and participants are closely monitored and encouraged to go at their own rate of speed, intensity, and ability. 

What’s more, you have the added benefit of motivation from your peers. 

Our program works and it’s cost effective. Try us tonight:

Starts: July 23, 2014
When: Mondays & Wednesdays, 7pm or 8pm
Where: Sidrebene Park (just north of Dundas on Alppleby)
Cost: $192 ($12/class) for 8 weeks/16 sessions + two FREE make-up classes ($96 for 8 weeks/8 sessions)

Register online

Take your workout outside! Burlington Body Camp’s next session starts tomorrow

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Enjoy the beautiful summer weather AND get in shape with Burlington’s most comprehensive boot camp.

Battle Ropes Workout with Burlington Boot Camp

Battle Ropes Workout with Burlington Body Camp

The benefits are astonishing:

  • Just seeing the colour green can make you feel more energized
  • Affordable (only $12/class)
  • Scorches calories (with high intensity circuits)
  • Strength Training (with battle ropes, hand weights, etc.)
  • Resistance runs (with exercise bands and hill runs)
  • Build confidence (you will be challenged)
  • No monotonous routines (every session is different)
  • Encouraging and friendly atmosphere

Starts: July 23, 2014
When: Mondays & Wednesdays, 7pm or 8pm
Where: Sidrebene Park (just north of Dundas on Alppleby)
Cost: $192 ($12/class) for 8 weeks/16 sessions + two FREE make-up classes ($96 for 8 weeks/8 sessions)

 

Register online

 

Have you tried Resistance Band Drills? Burn fat and increase speed and conditioning

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At HomeBodyFit we like to continually challenge our clients with effective exercises and equipment. One of our favourite (high-intensity interval training) drills is Resistance Band Runs. Why?

Band runs:

  • Are very effective cardio fat burners
  • Are excellent for muscle conditioning
  • Are challenging, making normal running easier
  • Promote speed and endurance
  • Tone the main muscles of the legs and the core — the stomach and back
Resistance Running with HomeBodyFit

Resistance Running with HomeBodyFit

Find out more about HomeBodyFit At-Home Personal and Couple Training in Burlington and Oakville Ontario

 

Hill runs burn more calories and increase endurance

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Did you know that hill runs and repeats – running as fast as you can up a hill and then jogging slowly back down to recover – increases your calorie burn by up to 50 percent? Your downhill jog also engages your lower abs and works your quads. 

Hill runs burn more calories and increase endurance

Hill runs burn more calories and increase endurance

So the next time you go out for a run or training session, find a hill and do a set of hill runs (fast run up, slow jog down) and you’ll burn more calories, engage more muscle groups AND increase your endurance (after a few weeks of hill training, the next time you run your regular route, you’ll be amazed at how easy it’s become).

Looking for an excellent all-body workout that incorporates hill runs into every session? Register for Burlington Body Camp (Mondays and Wednesdays) online…

Take some time for yourself and join Burlington Boot Camp

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Is the daily grind starting to take its toll?  Do you need a pick-me-up after Monday morning and mid-week?

Recharge your batteries with Burlington Body Camp, next session starts July 23, 2014

Recharge your batteries with Burlington Body Camp

Forget the couch and forget the bar. We have a convenient and positive way to jump-start your battery. Burlington Body Camp. We’re a one-hour, twice a week, full-body boot camp located at Sidrebene Park (5100 Appleby Line).

The benefits are astonishing:

  • Scorches calories (with high intensity circuits)
  • Strength Training (with battle ropes, hand weights, etc.)
  • Resistance runs (with exercise bands and hill runs)
  • Build confidence (you will be challenged)
  • No monotonous routines (every session is different)
  • Encouraging and friendly atmosphere
  • Affordable ($192 for 8 weeks/16 classes + two FREE make-up classes)

Take some time for yourself and do the body good. Our next session begins on July 23, 2014. Register online here…

5 Fat-Loss Myths

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Men’s Health Magazine has just published a great article on metabolic training. Haven’t tried a metabolic-style workout yet? Well let me ask, do you like the idea of burning more calories after your workout and while at rest?

Metabolic Training

Metabolic Training

Metabolic workouts are also fast. For example, we often guide our clients through a series of short circuits (e.g. 4-minute sets with ample rest time in between sets).

You don’t have to exhaust yourself to get a good workout and you don’t need to workout everyday to lose weight (we recommend 3 sessions a week to our clients).

“There’s a reason this type of training is so popular right now: It works. If you want to lose body fat, it’s the best type of exercise you can do.”

– Men’s Health Magazine

Book a FREE CONSULTATION with HomeBodyFit today!

Read “5 Fat-Loss Myths” by Men’s Health

Why I love Burpees…and why you should too!

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My clients are used to seeing burpees incorporated into their workouts. Many groan when they see them, but I always insist on them. They are the perfect at-home, take-anywhere exercise…and they will get your fitter than pretty much any other exercise.

Why I love Burpees…and why you should too!

Why I love Burpees…and why you should too!

Burpees:

  • Scorch fat and calories
  • Make you stronger
  • Are great for conditioning
  • Are portable
  • Require no equipment
  • Can be add to almost any workout

So embrace the burpee and make them your go-to exercise. They’ll be whip you into shape faster than you ever thought possible!

Ready to take your workout to the next level? Take the 100 burpee challenge today.

100 burpees is tough; pace yourself and if you can’t finish all 100 the first time around, don’t worry…this challenge is meant to help gauge your current fitness level and give you a goal to work towards.

Not getting the results you desire? Try Tabata!

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Tabata. Perhaps you’ve heard of it. It’s been around for more than 18 years…and or good reason. It works.

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Based on a 1996 study by Professor Izumi Tabata, it involves 20 seconds of ultra-intense exercise followed by 10 seconds of rest, repeated continuously for 4 minutes , or 8 cycles.

These short, intense workouts provide improved:

  • Athletic capacity
  • Condition
  • Glucose Metabolism
  • Fat-burning

These sessions are intense, but that’s precisely why they are so effective.

Click here to have Tabata workouts sent right to your inbox