Good morning and happy Wednesday!

The past few days I’ve had such a hard time waking up with the time change and dreary weather.  I was thankful I had to be to work at 11:30am instead of my usual 7:30am on Tuesday!  I had such a productive morning though and ended up waking up a little after 6:30am. I worked on the blog before heading to the gym around 8am.

HIIT Treadmill Workout

Like usual, I didn’t know what I wanted to do, so I hopped on the treadmill and came up with this HIIT (high intensity interval training) treadmill workout.  I wanted to maximize my time by burning as many calories and fat as I could in 30 minutes.  I increased the intensity of my run during quick bursts, before decreasing the speed to my normal pace.  This caused my heart rate to spike and made my  usual pace much harder to maintain during my “rests”.  I ended up burning more calories and running a longer distance during this 30 minute workout than I usually do when running (I ran 3.54 miles in 30 minutes when I usually run around 3 miles). I was a sweaty mess when I was done!

HIT Treadmill Workout

HIIT cardio workouts are definitely more challenging than traditional steady-state workouts!  There are also many benefits of HIIT workouts:

  • Burn more calories and fat in a shorter amount of time- some studies show you burn up to 9x the calories than a traditional steady-state treadmill run
  • Burn off calories for up to 24 hours after your HIIT workout
  • Increase your metabolism
  • Maintain muscle while burning fat

If you’ve never tried a HIIT workout, I highly encourage you to do so!  You can start with my treadmill HIIT workout!  You can easily change the pace or incline to your fitness level which is the great thing about HIIT!  Yes, it will be hard, but think of it as a challenge and a reward when you are done!  Just knowing I’ll be burning more calories off throughout the rest of the day is enough incentive for me!

Once I came home from the gym, I cut up an apple with peanut butter for breakfast before prepping a healthy snack I can eat for the week ahead!

Fresh cut veggies + hummus

prep ahead snack

I wanted to have readily available cut up veggies to dip into hummus throughout the week because I tend to grab processed snacks when I’m hungry if I don’t plan ahead!  It only took me a few minutes to cut up fresh peppers and cucumbers and I know it will be worth it during the week when I don’t have as much time to prepare a quick snack!

You could also prep rinsed and cut broccoli or carrots to have in tupperware containers for the week, which is probably what I will do next week!


I plan on packing a portion of veggies and hummus with me to work so that I can eat it as an afternoon snack instead of my usual Goldfish, popcorn, and animal crackers!

I also want to try to make my own hummus this weekend! If all turns out well, I’ll share my recipe and experience :)

Question of the day: What is your favorite healthy snack to eat during the week?

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