Don't stop climbing

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submitted by (visualizefitness)

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5 Things To Do Before, During and After An Intense Workout! 

1. Fuel up: Exercising on an empty stomach won’t make you burn more calories, but it can make your workout much more difficult. Don’t set yourself up for failure; eat a small snack beforehand in order to perform your best, but make sure it’s the right kind of foods. Here iseverything you need to know about choosing a pre-workout snack.
2. Combine and save time: Even if you’re just running on the treadmill, you can still make the workout more efficient. Add high-intensity intervals, weights, or inclines to all types of workouts to build muscle and burn more calories while you sweat.
3. Stay hydrated: Exercising without being adequately hydrated can lead to fatigue and worsened performance and can be dangerous, especially as the temperatures rise. Make sure you have water readily available as you work out, and don’t be shy about stopping to get a drink if you’re feeling thirsty while you exercise.
4. Cooldown: Don’t skip out on the stretching part to save time. Stretching only takes a few extra minutes and will ensure that your muscles stay flexible and loose.
5. Post-workout refuel: After exercising, you probably don’t need to be told that you should eat as soon as possible. Having something with protein and carbs within two hours of your workout feeds your grumbling stomach as well as keeps your tired muscles strong. (After an intense workout, however, it’s important to eat something within 30 minutes to help the body recover and reduce sore muscles.) For ways to refuel without undoing all your hard work, here are 10 post-workout snacks under 150 calories.

thin-fit:

i love muscle

muffintop-less:

Instead of giving myself reasons why I can’t, I give myself reasons why I can.

thin-fit:

:)

muffintop-less:

The Circuit

• Burpees (squat thrust) :  This power move works the entire body and improves power, speed, agility, and endurance. Complete 60-90 seconds of this exercise depending on your fitness level. 
• Squat Jumps:  With primary focus on the lower body, these moves are a great way to add fire and intensity to your workout. The jump increases your heart rate and your blood pumping. You can hold a pair of very light weighs if you want to incorporate upper body training. If you have trouble with your knees you might want to avoid jumping while doing this exercise. You can still get a great workout in with the squats alone.  Complete 60-90 seconds of this exercise depending on your fitness level. 
• Plyo-Jacks: Like all plyometric moves, plyo- jacks are quick to increase your heart rate and challenge your body. These are similar to a jumping jack but there is an added deep squat. Complete 60-90 seconds of this exercise depending on your fitness level. 
• Mountain Climbers: This workout also works most muscles in your body with a large focus on your legs and core. This is an intense exercise that can be modified to challenge every fitness level. If you are just starting out, complete these very slow and increase your speed over time. Complete 60 -90 seconds of this exercise depending on your fitness level.
• Frog Leaps: This silly exercise move is a great way to end the circuit. It increases power and agility while strengthening your lower body.  Your endurance will increase over time if you keep this move within your exercise regimen. Complete 60 -90 seconds of this exercise depending on your fitness level.

Active Recovery

In between each of these intense moves, complete Pushups with Side Plank for 30 seconds.  This is known as an Active Recovery since it allows you to recover from the crazy cardio move that you’ve just complete while incorporating strength training at the same time.  Active recovery is a technique that should be utilized no matter the length of your workout. It keeps your mind and body engaged and causes you to burn more calories.

Take a Break

After you have complete all five exercises with the active recovery move in between each, take a 2 minute break and repeat the entire workout two more times. This workout will have you sweating and feeling great in no time.

Good overview of some circuit training exercises! For the full article:
http://caloriecount.about.com/burn-maximum-calories-minimum-time