There is no question that High Intensity Interval Training (HIIT) is very effective at burning fat and it’s a very time efficient form of exercise. But I believe the greatest benefit of HIIT is the “Fun Factor”. The chances of you ‘sticking with it‘ will skyrocket when you are having fun with your workout program.

Adding to the ‘fun factor’ is that HIIT can be performed in nearly limitless ways. You can easily mix up the interval times as well as the exercises. I feel that one of the funnest ways to perform HIIT is to get outdoors and perform hill sprints. It’s an incredible workout and you can incorporate a great deal of variety within the hill sprint session.

Check out the variety of movements that I incorporated into this recent hill sprint HIIT workout…

In this hill sprint HIIT workout I did:

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Our family spent some time at the park today running around and having fun. While we were there I did a quickie HIIT session on the hill and Angie did a fun HIIT workout on the park bleachers. What made it even more fun was that our son Shayne did the HIIT workout along side Angie.

It was spontaneous for Shayne to join Angie, but it really goes to show the impact that we have on our children. The example that we set is incredibly important to them. Check out Shayne and Angie in action..

Notice how Shayne wasn’t saying, “Awww, do I have to workout? Do I have to exercise?” It was natural and fun. When you’re active as a family time fly’s during the workout. You’re focused on the enjoyment rather than counting down the seconds until you are done.

The movements that Angie did on the bleachers were:

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High Intensity Interval Training (HIIT) is an outstanding form of exercise to improve your fitness level, conditioning, and burn the fat from your body. This isn’t breaking news for many of our valued readers and fans. But HIIT has been around for much longer than the recent craze that’s been buzzing around the fat loss air waves over the past few years. It’s actually been an effective method of training for decades. It’s been all the marketing hype that’s created the widespread movement… and the controversy to go along with it.

If you’re not totally familiar with my fitness background, I received my degree in Human Kinetics with Honors in Movement Science from the University of Windsor back in 1999. A good chunk of my focus was spent on Sport Psychology and mindset, but a huge chunk of it was spent on Biomechanics, Anatomy, and Sport Physiology.

For extra credit we had opportunities to participate (be a guinea pig), in scientific research and studies. One of those studies that took place within one of my Exercise Physiology classes was on the topic of High Intensity Interval Training (HIIT). The test was performed on a special stationary bike and we were instructed to go “All Out!” for the speed portion of the interval followed by slow pedaling for the rest interval. At the end of the test a blood sample was taken from us and our VO2 Max was measured as well.

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Every Tuesday I literally have an extra skip to my step…this is the night I get to go to my Zumba class. What is Zumba? It is an aerobics class but with a fun twist. This Latin dance workout originated in Colombia in the 1990’s. I love it for many reasons. Mainly, I love the dance moves, I love the music, and I feel so invigorated afterward! I just want to keep dancing. But, yet, it seems that there is something I’m not describing about this hour of my week… I think it’s the positive energy in the room. When I am in this class, I just feel so much happiness and joy. I’ve never experienced these feelings in any aerobics class before.

This workout class gives me a new and refreshing variety to my workout routine. I love all sorts of cardio and now I’ve found my new love. I seriously have a huge grin on my face the entire class because it is so much fun. Maybe it’s just me feeling this way, but I don’t think so because when I look around the room I see a crowd full of women all smiling.

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There are many great exercises and stretches that will help you avoid shin splints as well as recover from them, but today I am going to focus on a few that have helped me the most.

The first exercise to strengthen the muscles in your shins requires only a

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It’s been said that “Losing weight is simple, but it’s not easy!” I couldn’t agree more. You may actually ‘know’ what you need to do in order to burn fat. The plan, when you think about it, is actually pretty simple. There’s science behind it, but it’s not rocket science It’s actually following and sticking with the plan that is the not so easy part…

…that is, unless you are following steps #1, #5, and #6 that I share in this video.

Here’s your simple plan for how to burn fat…

The common flaw in unsuccessful attempts at losing weight is that

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When it comes to fat loss I’m sure that you’re always on the lookout for a workout program that will burn the most calories in the shortest time possible. You can definitely find plenty of programs on the market that are very efficient and effective at burning fat in just minutes a day. But even if the workout program that you are following has ignited your metabolic furnace for 48 hours after the workout it will never be the source of where the majority of your calories are burned throughout the day.

Most of the calories that you burn throughout the day come from what you do with yourself during the remainder of your day. Unfortunately many people spend those hours sitting at a desk working or on the couch watching the television.

When you sit your body is only burning approximately 60-70 calories per hour. If you fall into that category of spending the majority of time with your backside parked in the seated position you are really missing out on the opportunity to burn some extra calories in a fun and entertaining way. You’re also prolonging the time period that it will take for you to sculpt the body that you deserve.

Performing your workout and cardio sessions on a regular basis are fantastic, but it’s just not enough. You need to get moving more often throughout the rest of your day. But this doesn’t have to be a tedious task.

If you have kids you are lucky. They are the best piece of equipment that money can’t buy. Shayne and Noelle are 8 and 6. They keep Angie and I on our toes all day long. Here’s some of the fun ways that we stay active as a family…

Embrace The Active Lifestyle

We make a point of being active with our kids each day. We even make up games just to spice things up. In the video you saw

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Your task for today is to perform this fast and fun home office cardio session and observe how it increases your productivity helping you get more done in less time throughout your workday. Fat Loss Quickie members have been telling me how much they love incorporating shuffle steps into their home office fitness, so I went ahead and created a 10 minute cardio session that involves several variations of the shuffle step. Here it is…

Fast Fun Home Office Cardio

Tell me… were your thighs burning? Was your heart rate elevated? Do you feel pretty darn good about yourself?

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People are taking notice of the example that you have been setting with your new, healthy, balanced lifestyle approach to fitness. You are helping spread Fat Loss Quickie Fever around the world. Your fellow work-at-home-moms and dads have been inspired by your actions and are getting up off of their “Computer Butts” and making home office fitness a priority in their lives.

But that’s not all who’s taking notice. Your family… the people who you are busting your butt off for, in order to create freedom and fun in their lives, are also taking notice. You are an absolutely incredible role model for your children. They’re watching your every move and taking notes.

Here’s one example of one of our Fat Loss Quickie members who has made a positive impact on her young Children…

Work-At-Home-Mom Role Model

That’s Arika Lewis’ two beautiful young children. They’ve been watching her do her quickie home office workouts and they are now active participants.

I’m proud of Arika and every other work-at-home-mom and dad who is setting a healthy example for their children. If more parents were

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I’ve been listening to you and many of my Fat Loss Quickie friends about how much you enjoy getting outdoors to do cardio. I’m right there with you. I love going for 30-minute bike rides and walks. Well today, I’ve got a treat for you. I took my 10 minute home office cardio session and brought it outdoors. This is the same cardio session that I would have done in my office, but it was such a beautiful day that I decided to go outside and enjoy it… check this video out and watch it to the end. You’ll crack up

Home Office Cardio

This cardio session was extra fun because I was surrounded by the laughter of my kids Shayne and Noelle, as well as Angie and the wonderful kids that she watches for the home day care that she operates.

Did you see

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