Monday, June 12, 2017

Intervals and Body Weight Workouts I Like

Today marks the start of week 3 of carb cycling and I'm feeling great. My biggest NSV (non-scale victory) so far has been adding in runs and upping my weight.

We had one more pleasant morning for an outdoor FASTer Way to Fat Loss® workout before Typhoon Merbok started moving into the Hong Kong region. Today was intervals day.

Week 3 Low Carb Day - the workout

Warm up - we walked to the promenade ---> a perfect spot for an outdoor workout

Speed Bursts - One thing I like about this program is the workout options. Today there were three choices for speed bursts. I've done 7 Up 7 Down. They were tough. Stadium Steps sounded like an awesome challenge, but I'm not sure where I could do them (must look into that). Today, since the first time went so well, it was sprint intervals again. Sprint 100% effort for 20 seconds, rest for 40 seconds. Repeat 14 times (2 more than last time). In the sun and the heat, these are sweat makers. Even with the two extra today, they went pretty fast. Using an interval app that links to my Apple sport watch makes it super easy to do them. So do my new Wave Sky. Seriously loving these shoes so far.

HIIT circuit - this body weight leg workout was tough after sprints but easy to do outside. Air squats, lunges, step ups and squat jumps. Rest and repeat. I only did one round instead of two because I was so hot and I had to pee.

I love body weight workouts. They are so versatile and there are so many online videos to help make it easier to do them when you can't get to the gym, or a fitness class, or when you are traveling. Here are some of my favorite workouts:

from Fitness Blender

from PopSugar Fitness

from Amanda Miller

Cool down - nice slow walk up the hill to the coolest spot in Discovery Bay.

Working out is definitely a team effort in this family. For both of us, having a workout partner is motivating and certainly more fun!

Low carb day - the meals

Broke fast about 11:00 - 3 scrambled eggs with ham and 3 sausage links with a tsp of maple syrup

Lunch - Almond chocolate protein shake (I use Designer Whey - available on Amazon), 1 can of tuna with tbsp of mayo, and PB&J rice cake

Dinner - beef burger (no bun) and green beans

Snack - peanuts

Then we sat back and waited for the typhoon. When we lived in China, getting information about the weather conditions seemed harder. We received alerts on our phone all day and from the management of our apartment building.

Do you like to run stairs?


  1. Once upon a time I mocked the HIIT.
    Ok maybe not mocked:-) but I was so old school I didn't get the point. I get the point now :-) and I get the point about three times a week

  2. I love the HIIT! When I trained for my PR marathon, my coach inserted HIIT workouts in--I believe they were integral to my great race!

    1. It'd be hard not to love HIIT after that!


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