What is H.I.I.T (High Intensity Interval Training)? :

It's  a short burst of high intensity cardio movements for 2 minutes then going to lower intensity movements for 1 minute repeating this 5-10 times.

You can do this on a cardio machine or you can do it without equipment. You can run, sprint, or walk (high intensity movements), and add in strengthening exercises (low intensity movements).

The goal is to get your heart rate up as high as you can in the 2 minute bouts and letting your heart rate drop (not to resting) when doing the 1 minute bouts.

Benefits of H.I.I.T:

1.    You burn double the calories in 15-20 minutes than with a 30-60 minute cardio session.

2.    Best form of cardio for weight loss.

3.    You engage more muscles during the session, which means you, burn more fat.

4.    Increases your metabolism (you burn even more calories during the after burn).

5. You don’t need any equipment, you can do the workout anywhere and whenever it’s convenient for you.

6.  H.I.I.T challenges you and helps with boredom.

Thought I’d post a Transformation Tuesday since I’ve been struggling with my body image for the last few weeks. I held on to these jeans for 2 years hoping that some day I’d fit into them again. Spent my summer running and biking in rain or shine with that goal and by the end of summer they where to baggy to wear. These jeans are 14’s, I am now a 6. I still hang on to these jeans as a reminder of how far I’ve come.

You are allowed to feel frustrated. You are allowed to feel stuck. And you are also allowed to feel proud.

This transformation did not happen overnight, it has been 5 years of work. My journey has been a physical, mental, emotional, and social roller coaster. It’s has not been easy but it is one of my proudest accomplishments. My weight loss (and muscle building) has been slow, then stopped, then backslid, then creeped forward a little more.
There were weeks were I was motivated as hell, others where I went through the motions, and some where I completely fell off track AND I STILL FOUND SUCCESS.

Remember why you started and love yourself a little more each day.

May 2011: 261 lbs
March 2016: 151 lbs
Height: 5'7

Instagram: kdimeski