Kelly (@kmahoneyfitness)

Cardio? Cardio-no? Whatever your feelings are about cardio, it's good to incorporate some "endurance" or "cardiovascular" training into your workouts. Do you need to spend hours and hours running, spinning, stairclimbing? NO! Try some HIIT (high intensity interval training) to torch those calories in a shorter period of time. Do you have 20 minutes? Give this workout a try. It can be done on a treadmill, stairclimber, or spin bike.
Warm up for 5 minutes (if on treadmill put onto incline of 10 and speed 3-3.5 and keep it there). At 5 minutes you are going to sprint all out for 15 seconds (if on the treadmill hop onto the treadmill next to you but don't turn it on and push it like a sled for 15 seconds).
0-5:00 warm up
5:00-5:15 sprint!
5:15-7:15walk or recover.
7:15-7:30 sprint!
7:30-9:30walk or recover
9:30-9:45 sprint!
9:45-11:45 walk or recover
11:45-12 sprint!
12:00-14:00 walk or recover
14-14:15 sprint
14:15-19:19 cool down
So every 2 minutes you are going to sprint all out getting that heart rate super high. It's only 15 seconds so really push yourself! Recover during those 2 minutes. If sprinting hard enough you should need that recovery! Repeat for five sets and boom! In 19 minutes you have a great HIIT workout! Enjoy! #cardio #confidence #squats #fitness #fitnessmotivation #fit #fitspo #fitfam #squats #booty #legday #bodybuilding #bodybuilder #mondaymotivation #evolv3 #evolv3training #fit #fitness #fitnessmotivation #fitspo #fitfam #squats #deadlifts #belt #pioneerbelts #motivated #dedicated #bodybuilding #figure #improvements #focused #goals #strength #love #life #lift #swolemates #girlsthatsquat #bodybuilder

Josh Branson (@jbranson_fit)

Just a reminder to keep that motivation going. WORK HARD, TRUST THE PROCESS and be PATIENT!
The REWARD will be worth it in the end 🙌 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Nana Ama (@nana_ama_appietu)

When I look at such pics @awo_yaaba , it throws me back #2014#memoriess will always be remembered but God always knows the best 🙏🏻#mondaymotivation #faithbuilders #nomoredoubts #happygal #daddysgirl ❤️✌🏻

omar flores (@omarflo)

"Yet in all these thin­gs we are more than c­onquerors through Him­ who loved us."-Romans 8:37­
In Romans 8, Pa­ul details the imposs­ibility of the true believer ever being separa­ted from God’s love. ­Even though we experi­ence trials, Paul wro­te, we are “conqueror­s” in Christ. Throu­gh Christ, the believ­er is triumphant over­ every trial and trib­ulation in life. No w­onder he writes that ­nothing can separate ­us from the love of G­od in Christ (Romans ­8:39). In Christ, you are a­n overachiever, a hyp­er-victor, an exceedi­ng conqueror in the f­ace of every obstacle­ in life.

Now, live like it.
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#bible #blessings #god #Jesus #christ #love #depressed #help #hurt #free #book #read #life #mondaymotivation #tbh #truth #courage #strong #happy #enjoy

#FANTASTICRADIOUK (@fantasticradiouk)

The beginning is the most important part of the work - Plato #qotd #mondaymotivation #foodforthought

#FANTASTICRADIOUK (@fantasticradiouk)

The greatest good you can do for another is not just share your riches, but to reveal to him his own - Benjamin Disraeli #qotd #mondaymotivation #foodforthought

Nutrition and Protein Parlour (@nutritionlounge)

Winter sun is kicking in! Drop by for a boost of energy with our surprisingly delicious smooth organic coffee, MCT oil and L-carnatine to optimize your day, ☕️#mct #lcarnatine #fitnessgoal #energy #boost #fuel #brainfood #coffee #caffeine #mondaymotivation #liftyourvibes #superfood #instafit #derby #fitness #paleo #gym #fitcafe #fatloss #fatburning

Yourvisionwall (@yourvisionwall)

Tag someone who needs to see this

i s k r a (@iskra)

🌸😁big cheesin bc I have everything to be grateful for... quick change in Paris✈️wish I had time to enjoy the beauty of this city.. oh & if u didn't catch it already my London Fashion Week Vlog adventures are up on my YouTube Channel (link in my bio)👆love this @aerie look from the LA shoot, MUA @cdaymakeup styling @erincrittling @thelovelyworks 🌸 #aeriereal

Kátia Cibelle 🏆Atleta Wellness (@katia_wellness)

Bom dia amores .... olha que delicia essa pasta viciante 😁
A pasta de amendoim integral @elshaddai_gourmet é um alimento rico em vários nutrientes que auxiliam o progresso na academia. É um dos vegetais com maior concentração de proteína, contém gorduras boas (mono e poli-insaturadas) e absolutamente nada de açúcar. É um luuuxo ! 👏🏻👏🏻👏🏻👏🏻
@elshaddai_gourmet
@elshaddaigourmetrj
#mondaymotivation # #gymrat #gymtime #getstrong #workout #bodybuilding #fitness #fitspiration #cardio #ripped #gym #crossfit #beachbody #exercise #shredded #abs #sixpack #newyearnewme #fatburning #fattofit #hiit #hiitcardio #Brazil
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