’Tis the season for fun family gatherings, lots of holiday events, and wondering how the heck you’re going to fit in a workout. I’m always a fan of quick dumbbell circuits, but even more during such a busy season. I’ll always appreciate the amazing feeling I get when I can grab a pair of dumbbells, put in my headphones, and 20-30 minutes later, I’m sweaty and energized to tackle the rest of the day.

For today’s post, I wanted to share a quick workout you can do anywhere this holiday season. All you need is a medium pair of dumbbells and a mat. Please let me know if you give it a try! (As always, talk with a doctor before making any fitness changes and honor your body.)

Holiday Strength Circuit Workout

Form cues and tips:

Squat to Upright Row

Holding a pair of dumbbells, keep your chest lifted and your weight in your heels as you squat down and back. Exhale and squeeze your booty to rise, and perform an upright row at the top.

Jump Squats

Make sure to land softly with bent knees. As you spring up, reach your arms overhead, and try to create some lightness within the movement. Squat as low as you can and reach up as high as you can.

Curtsy Lunges

Cross one leg back and behind the other, and come down into a curtsy lunge. The front foot stays flat on the ground and the back foot has the heel raised off the floor.

Froggers

Start in plié squat position. Bring your hands down to touch the floor (keep your chest up). Jump up and land, touching the floor.

Biceps Curl to Overhead Press

Holding a dumbbell, squeeze your biceps and exhale as you curl, inhale to bring the weights up to 90 degrees and exhale to press up overhead.

Push-up to Renegade Row

Start in a plank position, on your knees or toes, holding dumbbells in both hands. Keep your hips down in line with your spine, and exhale, squeezing your chest, to rise.Lift one dumbbell up and squeeze your back to bend the elbow in towards

Sharing some tips on HIIT for beginners and how to implement HIIT in your routine!

Hi friends! How’s the day going so far? I hope you’re having the loveliest morning. There’s a hint of fall here (FINALLY) and I’m definitely enjoying the cooler mornings. I’m hoping I can get away for a hike now that it isn’t a thousand degrees outside.

For today’s post, I wanted to share some tips on HIIT (High Intensity Interval Training) for beginners and how to implement HIIT in your routine. You guys know I love HIIT (so much that I wrote two books about it), but it’s something that you want to implement strategically, especially if you’re first getting started.

HIIT for Beginners

So what is HIIT?

HIIT, or High-Intensity Interval Training, isn’t just a workout; it’s a methodology. Picture this: short bursts of intense exercises followed by brief recovery periods. It’s like the espresso shot of fitness, delivering a potent blend of cardio and strength training in a time-friendly package. There is a lot of incredible research on HIIT, particularly to how it can affect performance, cardiovascular health, and body composition.

The Pros of HIIT: Where the Magic Happens

Efficiency Over Duration: Bid farewell to marathon gym sessions. HIIT is the master of achieving results in shorter, more intense bursts. HIIT workouts are meant to be short and sweaty. I think a *good* HIIT workout should be a maximum for 25-30 minutes.

Afterburn Effect: Ever wanted your workout to keep working even after you’ve hit the showers? Welcome to the afterburn effect, where calories continue to melt away post-exercise. HIIT increases our EPOC (our oxygen consumption after exercise, as our body works hard to return tissue temperature, heart rate, etc. to pre-workout levels).

No Gym, No Problem: You are the gym equipment. HIIT celebrates minimalism; no fancy gear, just a commitment to your fitness journey. One of the best things about HIIT is that you can do it anywhere!

Adaptable to All Fitness Levels: Whether you’re a fitness newbie or a seasoned pro, HIIT can be tailored to suit your current level. With modifications, HIIT can work for everyone.

Downsides of HIIT

Injury Awareness: The intensity demands respect. Overzealousness might lead to unwanted injuries, so it’s crucial to find your balance. It’s smart to work up to higher intensities and modify along the way.

Rest is Part of the Plan: Rest days are as crucial as workout days. With all workouts, especially inten