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January 13, 2014

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January 15, 2014

WR Fitness Series – High Intensity Interval Training

January 14, 2014
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Welcome back to the WR Fitness Series.

Last week we brought you this fabulous fitness find, yet we promised you more… so here it is.

Sit back, Educate yourself and Enjoy!


Justean Allen (training out of Des Moines, IA)

focuses on HIIT (High Intensity Interval Training).


Here’s WHY:

This kind of training alternates bursts of intense activity with intervals of lighter activity which can be done by anyone and anywhere.  You can be a novice or an elite athlete to do these techniques.

Justean uses the Tabata training method:  20 sec of any exercise at the highest intensity with a 10 sec break in 8 cycles, for a total of 4 mins.  {Did you get that?  I had to read & reread a few times to understand.. but I think I get it now}

Well… this makes it easier.

For example:  SQUATS~ 20 sec of squats, 10 sec break, 20 sec squat, 10 sec. break, etc   {OR} RUNNING:  20 sec sprint, 10 sec walk, 8 cycles through.

The great thing is… Any exercise you like will work!

Justean likes to alternate each cycle by doing one cardio cycle, then strength, cardio, strength, etc.

The benefits of HIIT are endless.  Here are a few you may like:

#1: EFFICIENT!  Studies show that 27 min of HIIT 3x/week produces the same anaerobic and aerobic improvement as 60 min of cardio 5x/week.

#2: VERSATILE.  You can do as many different exercises as you want, depending on the time that you have.  It can be done ANYWHERE!  You don’t need a gym membership.

#3: FAT BURNER.  It has been proven that you will burn more fat in a 24 hour period after interval workouts due to the body’s repair of itself than just a steady pace 60 min workout.

#4: HEART HEALTHY.  You also will have a healthier heart due to the fact that you are pushing yourself into anaerobic zone, not to mention you will lose weight and not muscle.

#5:  MAKES YOU YOUNGER!  😉  HIIT stimulates production of your human growth hormone (HGH) by up to 450% during the 24 hours after you finish your workout. This is great news since HGH is not only responsible for increased caloric burn, but also slows down the aging process.

#6:  NOT BORING!  like running on the treadmill.  There won’t be time for a magazine.

Contact Justean C. Allen (AFAA Certified Personal Trainer, Wellness Coach and Trainer, Group Fitness Instructor) at  
Or visit her pages for more fantastic tips to a healthy lifestyle.
Justean's medal
So no more excuses!  Get started today on becoming a healthier, happier YOU!
More from the WR Fitness Series to come!
{spoiler alert:  weight training, ballet, zumba and more}
Stay tuned fitness fans!


  1. A couple suggestions: contact Maria del Real at Yoga on Grand in Burnsville & interview her about Buti yoga…a newer workout now offered in the Twin Cities. She teaches Buti Yoga studio classes. A very unique, challenging whole body workout that you won’t find at every gym or studio! The studio is within the Saving Face spa (both Saving Face & Yoga on Grand are on fb). It’s excellent for those looking for something different & fun in a small group setting to add into and energize their fitness lifestyle.
    I would also suggest interviewing Barb Roberts, certified kettlebell instructor. Barb is who I take my kb classes & training thru. She is a hidden gem and the kettlebell is an amazing way to get your cardio & strength training all in 1 whole body workout. Low impact which I love & modifications are available for any exercises if someone needs them. The changes in my upper body & strength from kb’s has been amazing. Barb teaches kb classes in small group settings at 2 locations in Woodbury, uses Dragon Door authentic kettlebells and she is excellent in teaching proper and effective form. There are many unsafe kb trainers out there, she is the real deal! She can be found at Freedom 10 Fitness on fb & her website. So glad I’ve found these 2 types of effective workouts for variety and the energy of working out with a group~

      1. You’re welcome Tammy! I love when I find workouts that are effective and I love ones that I can get a whole body workout in the same session….weights/body weight and cardio=done! 🙂 It’s hard to find the ones you click with and I am the type I love the energy of a small group & someone pushing me! So much more motivating~ I will say both of these workouts will give you “tank top arms all year” as one of my friends in kb class says! 🙂

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