10 Minutes of HIIT to Keep You Fit!

Ketogenic Living 10 Minute Workouts Get Fit with HIIT.png


10 Minutes of HIIT to Keep You Fit!

HIIT – high intensity interval training – is totes the best way to burn fat and build muscle in a short amount of time.   This workout includes exercises in short, all-out intense bursts with little recovery time.  You’re out of breath during and after the workout, which is where the magic happens.

Ever heard of EPOC?  It’s the acronym for excess post-exercise oxygen consumption, but it’s more commonly known as the “afterburn effect”.  During the time it takes your heart rate to return to normal, you’re burning fat and torching calories. 

The EPOC just don’t stop!  HIIT is quick and intense, so you don’t need much time to reap the benefits.  In under 30 minutes you could burn fat for up to 48 hours!   In fact, most of my workouts are done in 10-15 minutes. 

HIIT on a fasted stomach is even better, as the body will use up any stored glycogen quickly, then turn immediately to stored fat for fuel.  I enjoy drinking BCAAs and remaining in a fasted state for as long as possible to really ramp up the fat burning.

Body weight is all the equipment needed (perfect if you’re traveling without access to weights), though I love to throw in some exercises with dumbbells.  Cardio has been my jam for years, but since incorporating some weighted exercise, my body has changed in a much stronger, leaner way.

Ready for a quick HIIT?  This is one of the workouts from my 12 Days of Fitmas challenge that my Ketogenic Living VIPs tore up.  Do this workout as many times through as you can, with a 30-45 second jogging recovery in between sets.

Kate’s Quick New Year's HIIT

1 30-Second Wall Sit

2 Plyometric Push-ups 

3 Squat Jumps

4 Surrenders with heavy weights (weights are optional, but encouraged)

5 Inchworms

6 Side Lunges (each side)

7 Wide Push-Ups

8 Slow Bicycle Abs

9 Frog Jumps (frog position, jump forward)

10 Tuck Jumps

11 Crunches

12 Mountain Climbers (each side)

The HIITs don’t need to stop!  In Ketogenic Living 101 clients receive weekly HIIT workouts, in addition to recipes, custom macros, and daily coaching.  Already living a ketogenic lifestyle?  Then you want to jump in on the Ketogenic Living Membership Community for monthly workout challenges, weekly keto meal plans, custom macros, daily support, and access to a special VIP Guest Mentor.  You love keto and know it’s the bombDOTcom, so you’re ready to become a Ketogenic Living Certified Coach!  Learn at your own pace, then gain access to done-for-you programs – including HIIT workouts for your clients! – marketing materials, eBooks, recipes, and everything you need to run an incredible fat-fueled business!

PS - Do you just LOVE the Keto lifestyle? Become a Keto coach! Join hundreds of Ketogenic Living Certified Coaches all over the world in the first Keto coach certification approved for continuing education credits: the Ketogenic Living Coach Certification! Click here to learn more and schedule a free information call with an actual Certified Keto Coach to see if it is the right fit for you.


Kate JaramilloComment