Healthful Mind Body and Soul

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Kick-Butt Workouts

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Running is my favorite way to workout, but on days when I can’t get out to run or on x-training days I want workouts that challenge me.  I call them Kick-Butt workouts.

I recently purchased a DVD workout, something I haven’t done in years.  I choose Jillian Michaels Extreme Shed & Shred DVD $9.69 at Target.


This is a total body workout with a mix of kickboxing,Brazilian Jiu-Jitsu, yoga and weight training. It has two 45-minute workouts with modifications for beginners and seasoned athletes looking for a challenge. It also includes an online meal plan if you need guidance.  On my Kick-Butt meter of a scale from 1 to 5, 5 being the top, this workout rates a 4.

But my absolute number one recommendation for a Kick-Butt workout is NTC (Nike Training Club).  It’s an app for your phone or tablet that’s available for iphone and Android users, and it is FREE, FREE, FREE!!!


Choose your goal.

Nike 2

Choose your level and a workout, there are over 100 workouts to choose from.


Workouts range from 30 minutes to 45 minutes.


There is a video guide if you need help with form and the workout is paused while you watch the video


When you are ready resume the workout and the timer starts again.


As you complete workouts you will be rewarded with additional bonus workouts, some from professional athletes.

I rate NTC a 5 on the Kick-Butt meter.

Prepare to sweat when you do these workouts.

If you want to be swimsuit ready for the summer, these workouts will get you there!  No Gym Membership Required.

Not all of the workouts use equipment, but when equipment is needed, so far all I have used have been a mat, dumbbells, or medicine ball.


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Burn more calories, lose more fat, in less time.  That’s HIIT- High Intensity Interval Training.  A very popular way some are using to take their fitness and fat loss to the next level.  The idea is to use short intervals of maximum intensity, alternated with longer intervals of low to moderate intensity exercise.

HIIT trains and conditions both your anaerobic and aerobic systems, this type of exercise increases the amount of calories you burn during and after workout sessions, because it increases the length of time it takes the body to recover from each session.  The metabolic adaptations that occur in the body enables the body to burn more fat as fuel and  improves ones athletic endurance as well.  To get the benefits you must push past the upper end of your aerobic zone and allow the body to replenish the anaerobic energy system during the lower intensity interval.

HIIT is great for those who have busy schedules, because they are short workouts and can be done before work, on a work break or just before bed.  There are some workouts that can be done in 4 minutes.

Hiit workouts are very physically demanding and are not for everyone.  A healthy diet with a balance of protein and cards are recommended at least an hour before and after training and lots of water as always with any exercise.  Because of its intensity, it’s recommended that you don’t do two days of HIIT in a row, give your body time to recover.

This type of excercise can be adapted to almost any form exercise, such as  running, elliptical training and targeting different areas of the body.  is a great site for HIIT Training Plans

the following plan is from the site.


HIIT Running

HiitWorkout30secBHiitTraining30secBClick Source for additional plans.

Check out the resource sites for more information.

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