(10 minute read)

How many of you have said to yourselves, “Okay, I am going to lose weight I need to “burn” off more calories at the gym so I am going to do cardio 5 days a week”?

I hate to break it you but you can not just “burn” off all the extra calories you eat and expect to look “toned” and “cut” in fact if you just do a ton of cardio you more likely to develop a poor relationship with food and look like a melted candle.

What do I recommend my clients to do? Let me be honest, I love cardio just as much as the next person but I have to ask myself. What do I love more… the joy of cardio or the joy of loving the way I feel in my own skin?

The magic solution… HIIT (High Intensity Interval Training) . But how long is to long and how long is long enough?

The goal of these intervals is to spike heart rate and then bring heart rate back down during the resting or low intensity intervals. This is helpful in a fat loss phase or for someone who is training for a sport where they have periods of extreme intensity- like a fast break play in basketball for instance.  


I want you to try this out sometime this week…
20 seconds of 100% effort
40 seconds of 50% effort or even total rest
Repeat that 8 times.  

“Traditionally interval training was used predominately by performance athletes but in recent years there has been much interest in interval training for improving general health and fat loss as well.  This is primarily due to the time efficiency of interval training which, under some conditions, may be shorter than a traditional aerobic workout while generating similar benefits.” – The Women’s Book: Vol 1, Lyle McDonald with Eric Helms


This is good news if you do not enjoy spending countless hours doing cardio!

However, like with anything there is give and take. With HIIT training it is going to take you longer to recover than steady state cardio. Ladies did you know it has been shown that we recover faster than men traditionally on HIIT training. Finally something we get the advantage on for weight loss!

Just like mentioned above you can add HIITT in your training with the 100% 50% ratio or use some options below.  I would start with 6-10 minutes and then build from there.  No more than 20 minutes total (including rest periods)! Make sure to tag and share with me on social media when you do.

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The difference between letting fear hold you back and not being afraid to travel the path unknown . . I am so proud of this women for realizing fad diets and quick fixes that meant results now and weight gain later was not the life she wanted. . . Growing up in a family where almost everyone struggles with weight gain and deciding to hire a trainer to take the right steps was a big choice, that this women fully embraced! . . I am so excited to walk with her on this journey and into this holiday season, as she continues to drop healthy weight and fat each week. . . Almost 40lbs down and 💯lbs of increased value, confidence and knowledge! . . Not only did she do this for her but she has been the rock and role model for her family and helping them learn about food, emotional and stressful eating and how to cope. . Getting to her pre baby’s weight and make healthy choices for her baby is something she takes full pride in! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ . I can’t wait to continue on this journey with you! . ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fitness #3degreefitness #firstresponders #firewife #personaltrainer #onlinepersonaltraining #moms #weightlossjourney #weightlosssupport #youcan #selfcare #beleiveinyourself #fitnessmotivation #nutrition #girlboss #communityovercompetition #entrepreneur #healthydiet #fitnesscoaching #fit #fitnessmotivation #fitlifestyle #fitnesscoach #onlinepersonaltraining #weightloss #pushyourlimits #onlinefitnesscoach #bosslady #embraceambition #creativesunite

A post shared by Ashley Miller, MPH-Weight Loss (@3degree_fitness) on

Option 1
1.    30 seconds of battle rope slams
2.    30 second rest
3.    30 seconds of battle rope slams
4.    30 second rest
Repeat for desired time
Option 2
1.    30 second of box jumps
2.    30 second rest
Repeat for X minutes, no more than 20!
Option 3
1.    20 seconds sprinting
2.    40 seconds walking
Repeat for X mins, no more than 20!

I would likely have you as my clients do this 2x a week building up to 20mins coupled with strength training.

Sound like something you want to learn more about, use this link! https://admin.typeform.com/form/gVhxUJ/create

Not sure yet and just want to LEARN MORE, use this link! https://www.3degreefitness.com/personaltraining.php

Published by 3 Degree Fitness, Eat Cake Lose Weight!

Online Personal Trainer, showing women how to eat cake, lose weight and keep it off!

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