HIIT + Strength Workout & Life Update


Hey everyone!

Long time, no blog. Ten days to be exact.

How have the last ten days been for you guys? They have been BUSY for me, and I wanted to pop in on the ol’ blog and let you know what’s been going on.

So, first and foremost, I left my position with the bank. I am not going to go into details online because I know some people from my previous workplace read my blog, and I don’t think it is proper to dive into the nitty gritty online. BUT – that being said, I have taken on another position that is so much less stress and I am feeling a lot HAPPIER where I am now. That’s the whole point, right? In life, in your work, in your relationships, in your thoughts.

Speaking of relationships, Ryan and I celebrated our anniversary yesterday. We went to a cute little bistro in Nanaimo, and we have MORE celebrations this weekend! I am super excited and will update you guys next week on what’s to come.

Otherwise, on the running front things have been going well. I have ran three times now since the marathon, and I have kept my running easy and at a conversational pace. While I LOVE running, I have also loved switching things up. Yoga and strength training have been my go-to’s when I’m not running, and this evening I got creative and made up a high intensity interval training workout that incorporates cardio to boost the heart rate and strength training. Of course, I wanted to share it with you all! My arms and legs are feeling it already… but that’s probably because I haven’t done a workout like this in a while. Let’s be honest, haha!



You will need a set of dumbbells (or two depending on how heavy you want to lift!). I have dumbbells that are interchangeable, but I used the same weight for all workouts.

Note: You do not have to use a weight for the exercises marked with a * and workouts marked with a ! you can add weight if you’d like!

Alternating Bicep Curls x 12

*Squat Jumps x 12

Repeat three times

Shoulder Press x 10

Tricep kickbacks x 10

*Jumping jacks x 15

Repeat three times

Deadlift x 12

Row x 12

*Mountain Climbers x 12

Repeat three times

*Push ups x 10

! Lunges x 10 on each leg

Repeat three times

! Glute Bridges x 10

*Lower-ab crunches x 10

*Leg circles (for abs – pilates move!) 10 in each direction

Repeat three times

Note: You can do all the exercises as one circuit & repeat three times, or repeat each mini circuit three times individually, which is what I did.

Be sure to use a weight that is comfortably challenging for you (is that even a thing? Ha!). You want to make sure you can complete each exercise without sacrificing your form. Please, no flinging the weights around!



Let me know in a comment below what YOUR favourite kind of workout is : ) Have a great night everyone!

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