It’s perfect for ALL body types! Even for my endomorph girls who can bulk up from HIIT workouts.

This workout will burn lots of calories and get you sweating, no jumping required. :)

Here’s today’s HIIT workout:

1. Mountain climbers
2. Straight punch with leg kicks
3. Advanced toe touches
4. Butt kicks
5. Tabletop to side kicks

HOW TO COMPLETE THE CIRCUIT

• Do each exercise for 40 seconds
• Rest for 20 seconds after each exercise
• Complete 3-5 rounds of this

Enjoy! xx

WATCH THE NO JUMPING HIIT WORKOUT FOR WOMEN VIDEOS

THE EXERCISES

1. Mountain Climbers

2. Straight Punches with Leg Kicks

3. Advanced toe touches

4. Butt Kicks

5. Tabletop to side kicks

If you have any other workout requests, let me know in the comments!

Love Rachael xx

The post No Jumping HIIT Workout for Women appeared first on Rachael Attard.

In this article, I’ll explain more about HIIT, what it does for your body, and give you suggestions for how to do HIIT workouts without bulking up. :)

WHAT IS HIIT?

HIIT stands for high-intensity interval training.

During a HIIT workout, you do an exercise (for example high knee runs) for as hard as you can but for a short period of time (less than a minute usually).

After pushing your hardest, you go back to walking, jogging, or some other mellow activity to give your heart a quick break. Then, you repeat the intense exercise again.

These workouts are pretty short. They typically last for just about 10 to 30 minutes. However, that doesn’t make them easy.

Even though most HIIT workouts don’t last more a half an hour, you are guaranteed to be sweating and breathing hard by the end of a session!

SO, WILL HIIT MAKE YOUR LEGS BIGGER, OR IS IT GOOD FOR SLIMMING DOWN YOUR LEGS?

In most cases, yes, traditional, standard HIIT workouts will make your legs bigger over time, especially if you tend to build muscle more easily.

YOUR BODY TYPE AND HIIT WORKOUTS

The impact HIIT has on your body will mainly depend on your body type.

If you’re a mesomorph or endomorph body type, traditional doing HIIT will easily build muscle in your legs and make them bigger.

To find out more about the mesomorph body type, read my blog post on how to eat and train if you are a mesomorph female.

To learn more about endomorph body type, read my blog post on how to eat and train if you are an endomorph female.

And if you are an ectomorph body type and you how trouble building muscle tone, HIIT will probably help you get toned more easily.

To learn more about this body type, read my blog post on how to eat and train if you are an ectomorph body type.

WANT TO KNOW YOUR BODY TYPE?

• Complete the quiz in 2 minutes
  
• It’S free
• You will get 3 nutrition and workout tips for your body type

START THE QUIZ NOW

HOW HIIT MAKES YOUR LEGS BIGGER

When you do a HIIT workout, you burn a lot of calories! Because of this, I see many people (especially women!) doing lots and lots of HIIT thinking that it will help them slim down and get smaller legs.

However, HIIT workouts and workouts similar to HIIT (like sprinting, CrossFit, and plyometrics) are often very leg-focused. These routines usually have lots of squats, lunges, and burpees.

These moves will work your leg muscles and make them bigger over time. Building larger, more muscular legs is perfectly fine! However, not all people want their legs to grow.

If you want to incorporate HIIT workouts into your routine, but you don’t want to add bulk, check out this full-body HIIT routine. It will give you an idea of the types of moves you can do that reduce your chances of getting bulky. :)

RELATED POST: DO SQUATS MAKE YOUR LEGS BIGGER OR SMALLER?

THE BENEFITS OF HIIT: WHY YOU SHOULD STILL DO IT

HIIT BURNS A TON OF CALORIES QUICKLY

Most people think that a long workout equals a higher calorie burn. However, with HIIT, you can burn a LOT of calories in a pretty short time period. For example, a 40-minute run and a 20-minute HIIT session will burn roughly the same amount of calories.

This makes it great for people busy with school, work, children, and just life!

YOU BURN CALORIES AFTER YOU’RE DONE WORKING OUT

This is one of the best features of HIIT workouts! HIIT really improves your metabolism during and after the workout. The better your metabolism, the more calories your body burns.

RELATED POST: HOW TO BOOST YOUR METABOLISM

CALCULATE NOW

HIIT HELPS YOUR BODY BECOME BETTER AT BURNING FAT

HIIT is a challenge to your entire body, especially to your cardiovascular system. The more HIIT you do, the stronger your heart will become.

The fitter you are, the longer your body will stay in the aerobic (or fat burning) zone while you exercise.

This means that the more HIIT you do and the stronger your cardiovascular system becomes, the more your body will opt to burn fat over carbs.

RELATED POST: HIIT VS LISS – WHICH IS BETTER FOR FAT LOSS

HIIT HELPS YOU REDUCE YOUR BLOOD SUGAR AND BLOOD PRESSURE

In general, most exercise will help you reduce your blood pressure. This is important because high blood pressure is associated with a higher risk of stroke, heart disease, and lots of other health problems. HIIT is even better than most exercises at reducing high blood pressure.

HIIT workouts can also help your body consistently lower its blood sugars. This is especially important if you struggle with insulin resistance or weight loss.

HIIT IS CONVENIENT

Honestly, one of the reasons people love HIIT is that it is easy to do from anywhere and at any time.

You can do HIIT workouts while you’re traveling in your hotel room. You can do them in your bedroom after a day at school or work. They’re short, so you can squeeze one in while your baby is napping.

HIIT is an easy way to incorporate exercise into a busy schedule!

HOW OFTEN SHOULD YOU DO HIIT?

HIIT clearly has many benefits! But that doesn’t mean I recommend that people do it all the time.

Instead, I suggest that you incorporate it into your workout routine. I like to do it once or twice a week alongside other types of training like cardio and resistance training.

Here’s why I don’t recommend doing much more HIIT than that:

HITT IS HARD ON YOUR BODY

The point of HIIT is that it is hard. If you can do HIIT every day, you are either incredibly fit or you probably aren’t pushing yourself hard enough during your HIIT sessions.

Your body needs time to rest in between HIIT workouts to recover. You need this recovery time to prevent burnout or, worse, injury.

HIIT CAN RAISE CORTISOL LEVELS

The stress that HIIT puts on your body can raise your cortisol levels. In other words, it raises your stress hormone.

In small doses, cortisol isn’t bad. It helps us act quickly and get through stressful situations. However, over time, cortisol actually changes the way your body burns fat, carbs, and calories. Cortisol causes your body to store fat, especially in the hips and belly.

I personally found myself struggling to lose weight (especially in my hips), and I realized that I had hormonal imbalances. If you’re constantly stressed out, make sure that you’re:

• Getting enough sleep. This is so important!
• Eating healthy food.
• Doing gentle exercises. Yoga and power walking are great too!

IT IS EASY TO USE INCORRECT FORM DURING HIIT WORKOUTS

Because of the quick nature of HIIT intervals, it is very easy to do exercises incorrectly. Many people are so focused on the intensity of the workout that they forget how to do basic moves like squats and burpees.

Poor form can lead to chronic injury, muscle problems, and general aches and pains. Taking a break in between sessions gives you opportunities to strengthen the rest of your body and perform your workouts correctly.

RELATED POST: HOW TO GET LEAN LEGS – WHY YOU NEED CARDIO FOR SLIMMER LEGS

SOME PEOPLE DON’T WANT TO BULK UP

If you’re somebody who loves a bulky, muscular look, that’s great! However, I know that that isn’t the look many women are going for.

If you don’t want to grow your legs or if you want to have lean legs, keeping your HIIT workouts to once or twice a week should keep you from getting much larger.

As always, your body type will play a role, and you can adjust if you’re seeing physical changes that you don’t like.

HOW TO DO HIIT WORKOUTS WITHOUT ADDING BULK

PAY ATTENTION TO YOUR BODY TYPE

If you don’t know what you’re body type is, take my free body type quiz.

Knowing your body type will help you better understand how to incorporate HIIT into your workout routine. You’ll also learn how to eat for your specific body type.

DON’T DO HIIT TOO OFTEN

Try adding HIIT to your workout routine just once or twice per week. If you notice that you’re getting bulky, you can try cutting back.

However, if you want to experiment with more HIIT sessions, you can do that too. Just be paying attention to how it impacts your body!

PICK THE RIGHT HIIT ROUTINES

Try to avoid routines that are super leg-focused. Lots of squats, burpees, and jumping can really make your muscles grow.

Here are some of my favorite HIIT workouts that don’t cause bulk:

• HIIT for a slim and toned body
• Full body HIIT workout that won’t add bulk
• HIIT ab workout
• 15 minute HIIT ab workout

HIIT offers a lot of great benefits that I don’t want you to miss out on! However, if you don’t want to bulk up, just be extra mindful of how often you’re doing HIIT and the type of HIIT you’re doing. :)

Love Rachael xx

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It’s will take you only 15 minutes to do it but it will help you burn LOTS of calories (during and after your workout). No excuses, lovelies! 

WATCH THE 15 MINUTE HIIT WORKOUT VIDEO

HOW TO COMPLETE THE CIRCUIT

• Complete each exercise for 40 seconds and rest for 20 seconds.
• Do 3 rounds (or more if you’re feeling up to it). 

PS exercise 4 really gets your heart rate up!

Let me know if you give it a try!

THE EXERCISES

WHY YOU SHOULD TRY HIIT TRAINING

HIIT stands for high-intensity interval training. This means that you do an intense type of exercise for a short period and then rest.

This type of training is quick (10-30 minutes) and super effective. If you do 20 minute HIIT workout, you will burn the same number of calories as if you were running for 40 minutes.

ome types of HIIT can cause your thighs to get bigger, especially if you are an endomorph body type, but as with all of my workouts, this one shouldn’t cause any bulkiness.

Let me know if you try this one out! And for more workouts, click here or follow me o Instagram :)

Love Rachael xx

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The post 15 Minute HIIT Workout appeared first on Rachael Attard.

Some of you may already know that a couple of years ago I got into weightlifting and that I was going to the gym regularly.

My gym sessions would always be at least an hour, not including the time it took me to get there and to get back home. 

But then I started to travel a lot and getting access to the gym was sometimes really hard. Also, I started getting too muscular for my own liking.

So eventually I stopped lifting heavy weights and started doing quick home workouts.

You see, the length of your workout isn’t always what makes it a good and intense workout. In fact, it’s what you do during your workout that makes it effective. And that’s why I love to incorporate HIIT into my weekly fitness routine.

WHAT IS HIIT?

HIIT stands for high intensity interval training and the average workouts take between 10 and 30 minutes. This makes them ideal if you have a busy schedule.

But what makes HIIT different from other short workouts is the intensity of each exercise you perform. During a HIIT circuit, you’ll do one type of exercise for a short period of time as hard as you can. 

After that, you’ll rest, walk in place, or jog to keep yourself moving and give your heart rate a chance to calm down. Then, you’ll repeat the high-intensity exercise again. 

This cycle lasts for up to 30 minutes and can be done literally anywhere. The only thing you need is enough room to exercise.

But aside from giving you a quality workout in less time than your average gym session, HIIT workouts pack a ton of other benefits. Here’s what you need to know. 

1. BURNS TONS OF CALORIES IN A TINY AMOUNT OF TIME

The common way of thinking about workouts is that the longer you push yourself, the more calories you’ll burn. And, to an extent, this can be true.

But with HIIT, you’ll be able to burn just as many calories as with a steady cardio session but a lot quicker. For example, if I run for 40 minutes and you do HIIT for 20 minutes, we’ll likely burn the same number of calories! 

RELATED BLOG POST: HOW TO GET SKINNY LEGS: HIIT FOR FAT BURNING

2. HELPS YOU KEEP BURNING CALORIES EVEN AFTER THE WORKOUT

HIIT workouts help your body burn calories even after the workout is over. This type of training increases your metabolism during the workout but also after you’re done exercising.

This study shows that two minutes of sprinting and 30 minutes of running will lead to the same increase of your metabolism that will last for more than 24h! 

The more amped up your metabolism is, the more calories you’ll burn. So if losing weight is one of your fitness goals, HIIT may help you to lose weight more quickly.

3. HELPS WITH FAT BURNING

HIIT will help you increase your general cardiovascular fitness and your anaerobic threshold. 

This means that during exercise your body will remain in the aerobic (fat burning) zone for longer, before switching to the anaerobic pathway.

The result? You’ll be able to exercise for longer and at a higher intensity and still burn fat.

4. CAN REDUCE YOUR BLOOD SUGAR LEVELS AND LOWER BLOOD PRESSURE

High blood pressure increases your risk of stroke, heart disease, and countless other health problems. And while regular exercise can help you lower blood pressure, it’s not always enough. 

Sure, medication is always an option, but HIIT workouts help you give your body the tools it needs to lower it on its own. 

But that’s not all it does—HIIT can help you lower your blood sugar levels consistently. If you’re struggling with insulin resistance or have struggled to lose weight, this is great news! Your body can start to right itself and function the way it’s supposed to.

SHOULD I DO HIIT?

So, by now you’re probably wondering if HIIT workouts are the answer you’ve been looking for. After all, they’re short, they’re effective, and they’re fun. But they’re not the only thing you need to do to start losing weight.

You still need to eat a good diet rich in lean proteins, fruits, vegetables and avoid processed foods and sugars whenever possible. Exercise is only one component of weight loss. But by combining HIIT workouts and a healthy diet, you’ll see results quickly. 

Also, if you build muscles easily (especially on your legs) and you want to slim down your lower body, you need to make sure you’re doing the right type of HIIT. 

As I said, HIIT is great but routines that have a lot of burpees, squats and lunges may add bulkiness to your legs.

I have a lot of full body HIIT workouts that will help you burn lots of calories without adding bulk. Here are some of my favourite HIIT routines:

• HIIT for a slim and toned body
• Full body HIIT workout that won’t add bulk
• HIIT ab workout
• 15 minute HIIT ab workout

Hope you found this blog post helpful and if you have any questions, feel free to ask :)

Love Rachael xx

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The post HIIT Benefits – Reasons To Try HIIT appeared first on Rachael Attard.

It burns lots of calories in a short amount of time, it even burns calories AFTER you’re done working out and it helps you build muscle tone.

But if your HIIT routine includes exercises like squats, burpees and lunges, it may increase the size of your thighs like it did in my case.

I prefer a leaner and slimmer look but I still want to do HIIT since I know it has a lot of amazing benefits.

That’s why I create HIIT routines that will not cause any bulkiness.

This is a HIIT workout for a slim body that will help you tone up without bulking. And it will help you burn those extra calories (both during AND after exercising). 

Enjoy! :)

WATCH THE HIIT WORKOUT FOR A SLIM BODY VIDEO

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HOW TO COMPLETE THE CIRCUIT

• Complete each exercise for 30 seconds and then rest for 30 seconds.
• If you want to work a little harder, you can do 45 seconds on and 15 seconds rest.
• Do 3-5 rounds.

1. PUNCHES (hand weights optional)

2. SNAP JUMP + 4 MOUNTAIN CLIMBERS 

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3. HIGH KNEE RUNS (resistance band optional)

4. AB TUCKS

5. TAP RUNS 

Let me know if you have any workout requests in the comments below!

I hope you liked this workout and if you did you might like my 3 Steps To Lean Legs Program which is designed to help you get lean and toned legs. It includes FULL body workouts similar to these.

So if you like this style of training, you might want to try it out. :)

Love Rachael Xx

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The post HIIT Workout for A Slim and Toned Body appeared first on Rachael Attard.

I took my HIIT workout outside today and filmed it for you guys but you can do it at home. I’m in Batumi (Georgia) and as you can see, it’s beautiful so I just couldn’t resist!

You don’t need any equipment for this one but you can use a yoga mat for more comfort.

WATCH THE HIIT WORKOUT THAT WON’T CAUSE BULKINESS VIDEO

HOW TO COMPLETE THE WORKOUT

• Complete each exercise for 40 seconds and then have a 20 second rest.
• I use the free app IntervalTimer which makes it really easy as it just beeps when you need to start or stop.
• Aim for 3 rounds.
• If you’re feeling really fit, you can do 4 or 5.

Good luck! xx

HIIT BENEFITS

HIIT stands for high-intensity interval training. This means that you do an intense type of exercise for a short period and then rest.

This type of training is quick (10-30 minutes) and super effective. If you do 20 minute HIIT workout, you will burn the same number of calories as if you were running for 40 minutes.

As I mentioned already, some types of HIIT can cause your thighs to get bigger, especially if you are an endomorph body type, but as with all of my workouts, this one shouldn’t cause any bulkiness.

It will just help you burn lots of calories and tone up :)

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THE EXERCISES

1. ALTERNATING KICKS

2. BEAR CRAWLS 

3. DOUBLE BROAD JUMPS 

4. ADVANCED TOE TOUCHES

5. PLANK STAR JUMP + SNAP JUMP

Hope you liked this workout! And if you’re interested to see more of my workouts, you can find them here.

3 STEPS TO LEAN LEGS

I should also mention my 3 Steps to Lean legs Program which is designed to help you get lean and toned without adding bulkiness.

My program will help you reduce body fat and get toned. And it will also help all of you lovelies who may got to muscular for your own liking. (The same thing has happened to me a couple of years ago when I was into heavy lifting and CrossFit!)

So if getting lean and toned without adding muscle bulk is one of your fitness goals, my program is prefect for you :)

Love Rachael xx

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The post HIIT Workout That Won’t Cause Bulkiness appeared first on Rachael Attard.