Tone up this summer! Summer workout by Sarita Walsh! Part 2

That body you desire isn't just going to appear! You need to work for it! This weeks workout series has been put together by Sarita Walsh and aims to get you outside soaking up that vitamin D and enjoying the best that nature has to offer while getting fit and toned at the same time.

If you didn't see part one of the series make sure you check it out!

Wednesday #2 - Low intensity workout (LISS) or High intensity interval training (HIIT) depending on how much time you have!

Wednesday’s session isn’t quick and that’s the point. It keeps your heart rate down but focuses on maximum calorie burn.

Low Intensity Workout

Description

Find a treadmill
Walk 6 kmh on a 5% incline for 30 - 45 minutes

To keep you entertained I recommend listening to music or a podcast. I create my own playlists using Soundcloud and Spotify, which helps keep my workouts interesting and fresh. Personally I love hip-hop, especially when there’s a deep base. Here’s a taster of one to get you started.

http://www.saaareeee.com/fitness/2015/11/15/resistance-01

http://www.saaareeee.com/fitness/mysweatlifelissfromhellplaylist

Podcasts are a great way to train your brain while also working your body. Here’s a list of some of my favorites.

http://www.saaareeee.com/journal/2016/3/27/podcasts

High intensity workout

If I don’t have the time for LISS or fancy getting a real sweat on, I’ll opt for a shorter HITT session where the goal is to get your heart rate up by mixing sprinting with short rests.

Description

Find a set of stairs
5 x sprints up stairs single step, jog down
30 second rest
5 x sprint up stairs double steps, jog down
30 second rest
2 x sprint up stairs single step double leg jump, walk back down slowly
30 second rest
1 x sprint up stairs single step single right leg jump, walk back down slowly
1 x sprint up stairs single step single left leg jump, walk back down slowly