Tone in Twenty Workouts by Fresh Fit Foodie

For me, the best way to stay engaged in a workout regiment is to constantly switch it up. It keeps it interesting, and certainly makes it go faster.

Some days, your schedule just doesn’t allow for a long workout, or maybe you are traveling and don’t have access to your local gym or at home equipment. I came across these fantastic HIIT (high intensity interval training) workouts on that require no equipment and can be done anywhere – even your bedroom or hotel room. I’ve already tried a few and they are awesome – quick and effective!

tone in twenty workouts; hiit workouts





Tabata Tuesday: Cardio Tabata Superset Workout from Pumps & Iron

This workout is brought to our ScullyFit residents by Nicole of Pumps & Iron.

A tabata is four minutes long: 8 rounds of 20 seconds of work and 10 seconds of rest. For each superset, you’ll do a 4-minute tabata: 8 rounds of 20 second of work and 10 seconds of rest, alternating between the two exercises each work round. Once you’ve gone through all four supersets, start back at the top, completing a total of two rounds (= eight 4-minute tabatas total).

cardio tabata superset workout


SUPERSET 1 | Hot Feet + Snowboarders

  • Hot Feet: You probably know these best as a basketball or football drill. You essentially run in place as fast as you can while in a wide-leg squat position. With your feet a bit wider than hip-width apart, squat down. Staying low, you’ll quickly run your feet up and down, staying on the balls of your feet and barely picking them off the floor (an inch or two) so that you can maintain the speed.
  • Snowboarders: This is essentially a rotating squat jump. Squat down, hips and butt back and down, weight in your heels. Bring your left fingertips towards the ground in front of you and look over your right shoulder (think of the stance of a snowboarder or skateboarder looking ahead). From here, you’re going to jump up and turn towards your right shoulder, rotating 180 degrees in air and landing back in a squat facing the other direction, this time bringing your right fingertips towards the ground and looking over your left shoulder. Repeat, rotating towards your left shoulder this time. A good way to think about it is you’re always looking ahead in the same direction, just changing which foot is in front.

SUPERSET 2 | Frog Stamp Push Ups + Mountain Climbers

  • Frog Stamp Push Ups: Start in a plank position, hands aligned under shoulders, core tight. Do a push up (you can always modify by dropping to your knees for this). Next, jump your feet up towards the outside of your hands, landing in a wide-stance crouching position, and then jump the feet quickly back to plank. Try to keep these quick! Push up, jump up, jump back, push up, jump up, jump back—no pause, keep moving.
  • Mountain Climbers: These are like doing high knees in a plank position. Start in a plank, hands stacked underneath shoulders, core squeezing in tight (don’t let your low back sag or your butt stick up in the air). From this position, drive one knee at a time up towards your chest, like running horizontally. The pace on these should be quick.

SUPERSET 3 | High Knees + Jump Lunges

  • High Knees: Maintaining good posture (don’t hunch forward!), run in place, using your core to drive your knees up high as you do. I like to hold my hands at about belly button height as a guide and drive my knees up to hit them. Keep these quick! If you have knee issues or need to modify, march in place instead of run (but still get those knees up high!).
  • Jump Lunges: Start in a split-stance lunge: right foot in front, ball of left foot planted on the floor behind you. Both knees should be bent to 90 degrees, front knee aligned over ankle, back knee hovering just a couple inches off the floor. From here, push off your feet to jump up in the air, switching feet in mid-air and landing back in a lunge with left foot forward and right foot planted behind. Continue, alternating feet with each jump.

SUPERSET 4 | Bicycle Crunches + Full-Body Crunches

  • Bicycle Crunches: Start laying on your back, hands behind your head (but not pulling on your head) and legs extended straight out, hovering off the floor a couple inches. From here, bend your left knee in, keeping the right leg extended out straight, and crunch your upper back up off the floor, twisting the right elbow across your body to meet the left knee. Repeat to the other side, fluidly moving from one side to the next, legs alternating in a pedaling motion. Don’t move so quickly through these that you aren’t extending your leg out completely straight with each rep.
  • Full-Body Crunches: Start in a seated position balancing on your tailbone, hands lightly on the ground by your side for support, feet lifted off the ground and torso leaning back, core engaged. Extend your legs out straight in front of you as you lean back further (feet should be hovering), and then crunch everything inward, bringing your knees into your chest and sitting up a little straighter, abs in tight.

Tabata Tuesday: 30 Minute Workout from Pumps & Iron

This workout is brought to our ScullyFit residents by Nicole of Pumps & Iron.

A tabata is four minutes long: 8 rounds of 20 seconds of work and 10 seconds of rest. For this workout, each tabata will consist of two exercises that you’ll alternate between: Exercise 1 for 20 seconds, rest for 10 seconds, Exercise 2 for 20 seconds, rest for 10 seconds, Exercise 1 for 20 seconds, etc. So even though there are eight rounds, you’ll only do each exercise four times.For each superset, you’ll do a 4-minute tabata: 8 rounds of 20 second of work and 10 seconds of rest, alternating between the two exercises each work round. Once you’ve gone through all four supersets, start back at the top, completing a total of two rounds (= eight 4-minute tabatas total).

Once you finish the first tabata, rest for 30 seconds (ish) and then move right onto the second tabata. In total, it will take you just over 30 minutes to complete the seven tabatas (taking rest into account).

tabata workout,

One Free Week of Yoga During Yoga Month!


yoga month

yoga, yoga month, free yoga, yoga on the beach

September is National Yoga Month, designed to educate the public about the health benefits of yoga and to inspire a healthy lifestyle.

Yoga is a complex system that focuses on harmony between body and mind, which originated in India. Yoga’s ultimate aim is to strike a balance between mind and body and attain self-enlightenment. Though the exact origins of Yoga are unknown there are records that show this ancient practice has existed for over 4,000 years. It is considered to be the oldest physical discipline in existence and symbolizes balance in every area of life. Today, yoga can be an important practice for maintaining balance between work and a healthy lifestyle.

Benefits of Yoga include:

  • Increased flexibility
  • Increased muscle strength and tone
  • Cardio and circulatory health
  • Maintenance of a balanced metabolism
  • Improved respiration, energy and vitality
  • Ability to better manage stress

Free Yoga Classes

Studios nationwide are participating in promoting Yoga Month by giving one free week of Yoga to students visiting their studio for the first time. Follow this link to claim your free week: .


Yoga Tips for Beginners

  1. Start with an entry level class: You may be in great shape, or maybe you’re an athlete, but form and alignment are everything when it comes to yoga. It is important to take the time to learn and perfect each pose in a beginners class, before moving on. Some more advanced classes can be vigorous in intensity. It may just look like stretching and bending, but you’ll find it’s so much more.
  2. Understand the Types of Yoga: Power, Bikram, Classical, Hatha – There are so  many types of yoga, it can be intimidating to choose where to begin. Women’s Health Magazine created a thorough breakdown of the different types of Yoga, what each type is known for, the benefits of each type, and what you should know before trying each style. Be sure to check out their guide before attending your first class: Women’s Health Magazine.
  3. Keep Trying Until You Find The Right Fit: If you take a class and you don’t enjoy it, identify what it was that you did not like. Was it the instructor, the look of the studio, the type of class? If it was the instructor, try another teacher, or even another studio altogether. If you are frustrated with one of these elements, or the class style is not compatible with your personality and goals, you will not be able to focus on yourself. Keep trying until you find a class that you feel comfortable in to enjoy your practice

Yoga Products

The Grommet is my favorite spot to discover unique gifts, innovative tech gadgets and more. In honor of Yoga Month, they have some high quality products to help you improve your practice listed on their site.

yoga mat; yoga month

Yoga by Numbers Mat


Benefits of HIIT
HIIT (High Intensity Interval Training) isn’t something new, but its gaining more traction every day. If you don’t know what this type of training is all about, read on! HIIT is a training technique that consists of intense bursts of exercise during which you give your all-out, one hundred percent effort, followed by short, sometimes active, recovery periods. This type of training is effective in getting your heart rate up and will burn more fat in less time.

The best part of HIIT, is the afterburn it achieves. The afterburn effect (or Excess Post-Exercise Oxygen Consumption or EPOC), can allow you to continue to burn calories long after you’ve finished your workout – in some cases up to 36 hours after that workout is complete! If you research EPOC on Wikipedia you will find a long, extremely scientific explanation that’s pretty hard to follow. The simpler explanation is this: during periods of intense exercise your body creates an oxygen debt. EPOC is the amount of oxygen required to restore your body to its normal, resting level of metabolic function and during EPOC you will continue to burn calories. A HIIT session will create a larger oxygen debt than steady-state cardio (running at a steady pace for a longer period), and therefore will create a larger afterburn.

If you adapt your routine from a traditional routine to HIIT, you don’t need to workout daily to see results. Two or three times a week of giving your all during a HIIT session will allow you to achieve the same results as you would have by participating in more traditional workout on a daily basis. Say goodbye to the days of not having enough time for exercise. HIIT workouts can be done anywhere and are typically 30 minutes or less!

HIIT workouts are generally done with the use of your own bodyweight – so there is usually no equipment required, although dumbbells are often optional to increase resistance.

Scully Company community residents are in luck. Our ScullyFit treadmills have just launched a new application called Sprint8, which is a HIIT workout. The video below shows this effective and efficient new workout – which only requires 20 minutes of your time, three times a week!

For those of you who aren’t residents of a Scully Company communitye yet, here’s a sample HIIT workout we found in The Huffington Post courtesy of Eric Salvador, NASM, NSCA head instructor at The Fhitting Room in New York City. This quick workout can be done anywhere – at home or on the road.

Do-It-Anywhere HIIT Workout
50 Sit-Ups
Lie on your back, knees bent, with your feet on the floor. Tighten your core and using your abs, pull your head and back off the ground until you are sitting upright, with your back completely perpendicular to the floor. Pulling your abs in again, slowly lie back down into start position. Repeat.

sit up

40 Jump Squats
Stand with feet shoulder width apart, arms at your sides. Bend your knees, keeping them in line with your feet, and sit back into a quarter squat). Perform a small jump, and land back in your squat position. Repeat.

jump squat

30 Push-Ups
Get into plank position, hands on the ground directly under your shoulders, legs about hip width apart. Keeping your elbows tucked against your sides and your body in a straight line, bend your elbows and lower your entire body until it almost touches the ground (or as far down as you can). Return to start position. Repeat.

push up

20 Split Jumps (Jumping Lunges)
Start with feet hip width apart, arms at your sides. Perform a small jump upwards while simultaneously moving your right leg forward and left leg backwards, landing in a lunge with right knee bent directly over your toes, left knee bent directly in line with your hip. Jump and at the same time reverse legs. Repeat.

Split jumps

10 Triceps Dips
Get onto all fours facing the ceiling, knees bent 90 degrees over your toes, hands on the ground under your shoulders, fingers facing forward, back straight so your core is parallel to the ground. Keeping your elbows tucked in, bend them to lower your butt as close to the ground as you can get. Push back up. Repeat.

tricep dip

30-Second Burpees
Start standing. Place your hands on the ground and jump your legs backwards until they are fully extended, so you end up in a push up position. Quickly jump your legs back towards your hands. Stand up quickly and jump with hands raised up to the ceiling. Repeat immediately when you land the jump.


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