My Current Workout Routine (you should try it too!)

My Current Workout Routine (you should try it too!)

I just love this picture for whatever reason.

I am one week into my new workout routine and I am loving it! Because of that, I wanted to share it with you guys and maybe you will want to try one or all of these workouts too.

The six days a week routine

As always, my workout routine involves strength training and cardio. I do two days of upper, two days of lower and two days of cardio with abs. The strength training days include cardio, too.

My week looks like this: Upper body/cardio and abs/lower body, rest, upper body/cardio and abs/lower body.

For the strength training days, I move quickly between the exercises after a few minutes of cardio. This ensures I get in quality workout sessions that burn a good amount of calories.

I came up with a great cardio ladder workout that really scorches some calories. It is tough while I am doing it but I feel really refreshed afterwards.

Without further ado, here are my workouts:

Upper body

I grouped up the exercises like the Fitness Blender workout I did recently. The exercise moves are completed without rest (or very minimal). Each group is done two times.

Group 1- Chest and back

  1. Three minutes of cardio (jumping jacks, high knees, mountain climbers etc.)
  2. Chest press
  3. Bent over rows
  4. Alternating chest flyes
  5. Back flyes
  6. Close arms chest press
  7. Close arms bent over rows
  8. Regular push ups
  9. Staggered hand push ups

Group 2- Shoulders and lats

  1. Three minutes of cardio
  2. Overhead press
  3. Pull overs
  4. Alternating front raises
  5. Alternating pull overs
  6. Lateral raises
  7. Arm circles (20 seconds one way, 20 seconds the other way)
  8. Hindu push ups

Group 3: Biceps and triceps

  1. 3 minutes of cardio
  2. Single arm triceps extension (left or right)
  3. Hammer curls
  4. Single arm triceps extension (with other arm)
  5. Alternating bicep curls
  6. Skull crushers
  7. Triceps dips
  8. Staggered hand push ups

According to my fitness watch, my calories burned for this workout was 340.

Cardio and abs

Cardio ladder workout: Each group is done two times. No rest between exercise moves in the groups.

Group 1-

  1. Three minutes of cardio (jumping jacks, high knees, mountain climbers etc.)
  2. Two feet jump through
  3. Right foot only jump through
  4. Left foot only jump through

Group 2-

  1. Three minutes of cardio
  2. Side-to-middle jump through
  3. Two feet shuffle in each square
  4. Straight run through

Group 3-

  1. Three minutes of cardio
  2. Side shuffle
  3. in-in-out feet jump through
  4. Crossover (see here: https://www.yourhousefitness.com/blog/the-crossover-karoke-exercise)

Group 4-

  1. Three minutes of cardio
  2. Repeat of any of the other moves
  3. Repeat of any of the other moves
  4. Repeat of any of the other moves

Abs: Each exercise done two times for 10-12 reps.

  1. Weighted crunches
  2. Bicycle crunches
  3. Pike crunches

According to my fitness watch, my calories burned during this workout was 496.

Lower body

Each of these groups is done two times with no rest between the exercises in them.

Group 1-

  1. Three minutes of cardio
  2. Regular deadlifts
  3. Squat to reverse lunges
  4. Weighted bridges

Group 2-

  1. Three minutes of cardio
  2. Legs together squats
  3. Walking lunges
  4. Plie squats

Group 3-

  1. Three minutes of cardio
  2. Stiff legged deadlifts
  3. Static lunges
  4. Single leg glute bridges

Group 4-

  1. Three minutes of cardio
  2. Side lunges
  3. Curtsy lunges
  4. Inner thigh raises with weight on legs

According to my fitness watch, my calories burned for this workout was 323.

I love this routine!

So there is the routine I am doing for the next five or so weeks. The first week of this went really well and I am very satisfied with how I arranged the exercises for each day.

Thanks for reading this and if you decide to try one of these workouts-let me know how you like it!

#workouts #homeworkouts #fitness #weightlifting #powerblockweights #cardio #hiit #calories #fitnessblender

Fitness Blender Calorie Burn Comparison

Fitness Blender Calorie Burn Comparison

I did another one of these Fitness Blender calorie burn comparisons a while ago now. It was interesting to see my number compared to the range that they give on their website.

I decided to do another comparison post just for fun. Read on if interested!

Which workout I chose and why

I chose Fitness Blender’s 43 minute Upper Body and Cardio Kickboxing Workout for this comparison. I had actually planned on doing one on a lower body workout as I had already done a comparison on an upper body workout. This video really caught my eye though.

I used to like kickboxing workouts back in my college days as it provided a good challenge for me cardiovascular wise and I thought it was fun. Combining those moves with upper body weightlifting seemed like it would make for a great workout.

About this workout

This upper body workout is 43 minutes long and is rated 4/5 on the difficulty scale. It contains a warm-up and a cool down with stretching.

The workout has three groups of kickboxing and three groups of strength training. First a kickboxing group is done and then a strength training group is done.

All the groups contain two different moves that are each repeated twice. Each move is done for 45 seconds on and 15 seconds off. That amounts to each exercise group taking four minutes.

After all of the exercise groups are done, there is a burnout round that includes four different exercises. They are each done for 45 seconds on and then 15 seconds off.

The calorie burn estimate range is 265-468.

My experience and calorie burn

As with all of Fitness Blender’s weight training workouts, I try to make some modifications to make them a little more challenging for me. For this one, all I did was make sure that I was choosing weights that were heavy enough to hit my muscles well.

I put my all into the kickboxing moves as I was in the mood for a tough workout at the time. My physical and mental energy levels were up!

I did not peek at my fitness watch at all during the workout to save the surprise for after I was done with it. Upon completion of it, I saw that I had burned 300 calories. This fell in the calorie burn estimate range that they gave.

Although I burned more calories with this one than the last one I did a post on, it was not my favorite workout in the world. The way it was arranged and the kickboxing elements just did not do it for me. I do recommend it to others though.

Another interesting comparison!

I officially really like doing these posts. It breaks up the monotony of my workout regimens that I do for around six weeks.

My next calorie burn comparison will be in a couple of weeks so if you like these posts, stay tuned!

You can find the workout here: https://www.fitnessblender.com/videos/upper-body-workout-cardio-kickboxing-strength-and-cardio-workout

Thanks for reading!

#calories #calorieburn #fitnessblender #fitnessvideos #workouts #weightlifting #cardio #kickboxing #health

Calories Burned During Physical Activity

Calories Burned During Physical Activity

Physical activity has a lot of benefits. One of these benefits is that of burning extra calories during your day. The thing we need to realize about that though is that the amount of calories we burn may not be as much as we think.

For this post, I wanted to talk about calories burned during the physical activities we do.

Some factors go into how many calories we burn

We do not all burn the same amount of calories during physical activity. There are certain factors at play when it comes to that. They include the following:

  1. How much we weigh-The more we weigh, the more calories we burn. The less we weigh, the less calories we burn.
  2. How much muscle we have- The more muscle we have, the more calories we burn.
  3. How fit we are- The more fit we are, the less calories we burn doing physical activities. This is because our bodies would be used to working at a certain level so we have to push them even more to burn more calories.
  4. Metabolism- The higher our metabolism, the more calories we burn. The lower our metabolism, the less calories we burn. Things that affect our metabolism include diet (eating enough, not eating enough, sleep habits (not sleeping enough can lower our metabolism) , medications (i.e. some anti-psychotics) and health conditions ( i.e. hypothyroidism).
  5. Age- Our metabolisms slow down as we get older.

Calories burned calculators

There are quite a few of these calculators that can tell you how many calories you may burn doing certain activities. It is important to remember that things are not always cut and dried with them.

The calories burned calculators are just estimates. They use our weight, height, gender and METs (energy burned per time resting). Also, the amount of effort put into the physical activity is taken into account as well (light,moderate or vigorous).

These calculators are said to be pretty accurate if you put in the right information. They are not 100% but considered closer to the actual amount than wearable devices (like my Fitpolo!) and definitely the ones shown on gym equipment.

Physical activities that burn the highest and lowest amount of calories

While the amount of calories we burn is an individual thing, there are types of physical activities that will burn considerably more or considerably less than others.

Here are five workouts that tend burn a lot more calories than others:

  1. Running
  2. Jumping rope
  3. High intensity interval training (HIIT)
  4. Hiking with a backpack on (with things inside of course)
  5. Moderate and vigorous cycling

Here are five workouts that tend to burn the least amount of calories:

  1. Yoga
  2. Pilates
  3. Regular cycling (no intervals or resistance) on a recumbent bike
  4. Walking
  5. Regular weightlifting (no supersets, circuits, cardio intervals or heavy weights used)

Here are five household chores that are said to burn a good amount of calories:

  1. Mowing (with a push lawn mower)
  2. Shoveling snow
  3. Mopping
  4. Scrubbing floors
  5. Vacuuming (especially if you have to move furniture around to get everything)

Also, just because the five workouts listed burn less than others- they are still wonderful for your body.

The amount of calories I burn

I decided to record the calories burned during my weightlifting and cardio/abs workouts so I can compare to them to a calculator’s estimations. The calories burned calculator I decided to use was one from Healthyeater .

The calculator has you put in your stats along with the time in minutes the activity is/will be done for. For my weightlifting workouts I used the circuit training category due to the bursts of cardio and supersets I do. I put my cardio workouts under the aerobic category.

The following is a comparison of the numbers taken from my watch and the calculator:

WorkoutCalories burned-WatchCalories burned- Calculator
Upper body (45 minutes)300268
Cardio/Abs (40 minutes)235245
Lower body (50 minutes)365335

So these estimates are different as you can see. My uneducated guess is that the actual amount of calories burned is somewhere in between both of them for each workout.

These numbers seem low to me despite the effort I put into each workout. I have to remember that I do not weigh a ton though.

Physical activity is still important

The amount of calories burned during physical activities is likely smaller than you think. That is okay though! If you have a sensible diet, even a relatively small amount can help you reach your health goals.

Thanks for reading!

Sources-

https://www.thehealthy.com/exercise/workouts-that-dont-burn-calories/

https://www.fitday.com/fitness-articles/fitness/cardio/how-accurate-are-calories-burned-calculators.html

Calories burned calculators: https://healthyeater.com/calories-burned

https://www.myfitnesspal.com/exercise/lookup

#fitness #physicalactivity #chores #diet #calories #workouts

Fitness Gadgets

Fitness Gadgets

I have been seeing a lot of people wearing Fitbits. It has gotten me really thinking about just how much our technology keeps changing and getting better. There are so many gadgets out there to help with fitness and health. It is great to see people taking advantage of this to increase the quality of their lives.

I have owned two Polar Heart Rate Monitors. One I bought back in college and the other one I bought about three years ago. I also had a gadget that I put on my arm that monitored my sleep and calories burned throughout the day. These three gadgets were worth their expense because they were really helpful when it came to my goals at that time.

The thing about the Polar Heart Rate Monitors that I owned was that they both just completely quit working after a few months. Even after putting new batteries in them, they still did not work. Other than that they were great. The monitor that I put on my arm was pretty cool too. I realized that I do not sleep very good. Still working on that! It was nice seeing the calories burned throughout the day but I am not sure how accurate that part of it was. I should have gained weight (I did not) during the time I was using it because I was eating more than the calories supposedly burned.

I think on pretty much everyone’s phone they have a step tracker (at least there is one on mine). You put your weight in and then it is able to say how many calories burned as well. I know it is probably not totally accurate but I was surprised at how little calories I burned  when I was at a park for 2 hours and walking the pretty much the whole time. I guess I did not as many steps as I thought. I was actually thinking about doing a challenge to see if I can get in 10,000 steps a day or at least a lot more than what I do get in.

Maybe I will get a Fitbit. We shall see!