HIIT workouts to do at home or when traveling

As I am always on the road traveling, visiting family, traveling for work or otherwise. I make sure to still sweat and move each day. I have compiled some of my favorite HIIT workouts so you can quit the excuses and get into the good vibes with ease.

Here are short and sweet workouts that will help to burn fat, get your heart rate up and build strength.

1. 25 minutes – Ultimate HIIT Workout For People Who Get Bored Easily – Fitness Blender

This video hosts a different exercise for every single interval, it’s an interesting one for those who get bored of workouts and want to do more than just go through the motions.

This one is intense and you’ll get a feeling of joy, relief, and as one user joked, ‘the sudden urge to cry’ once it’s complete. With an estimated maximum calories of 360 burnt in just 25 minutes, it’s a brilliant fat-burner for the more experienced.

Focus: Legs

Equipment needed: None

Experience Level: Advanced

2. 15 Minutes – Fat Burner HIIT Workout – Joe Wicks

Follow along with the king of HIIT in an intense workout that’ll blitz your entire body with a focus on your core and legs. With quite a few technical movements such as jump lunges, mountain climbers and high knees we suggest going for another workout if you suffer from knee pain or injuries.

Focus: Core & Legs

Equipment needed: None

Experience Level: Intermediate

3. 20 Minute HIIT Workout (Knee Friendly) – Mfit

One of my favorite low-impact workouts on YouTube, a HIIT workout without jumping or any moves strenuous on the knees. But in the words of bubbly trainer, Molly, ‘no jumping does not mean easy’.

Focus: Legs, shoulders & arms

Equipment needed: Lightweights (5kg or below)

Experience level: Beginner

4. 30 Minutes – Body Weight Circuit – Rejuvage

Fitness expert, Colette Pienaar talks through a simple but effective circuit to work your entire body, with a focus on legs. Complete the cycle 3 – 4 times, or as many as you can handle before fatigue.

Focus: Bums, tums, arms & core

Equipment needed: None

Experience level: Beginner

5. 15 Minutes – Leg Slimming Pilates Butt & Thigh Workout – Fitness Blender

A workout which focuses specifically on the thigh and butt. By the time you’ve finished your legs and glutes will feel like jelly. With some more technical movements, such as heel taps at the end, we’ve labelled this one as intermediate, but beginners are welcome to try as there’s a very low risk of injury with this workout.

Focus: Legs & Glutes

Equipment needed: Mat

Experience level: Intermediate

6. 30 Minutes – Strength Training – JessicaSmithTV

Get stronger with Jessica Smith’s workout guide for strength. She takes you through compound movements for the main part to focus on building the larger muscle groups. Before you know it you’ll find the weights starting to get easier as your strength improves.

Focus: Full Body

Equipment needed: Mat, 5kg – 10kg dumbbells

Experience level: Intermediate

7. 20 Minutes – Abs & Cardio HIIT Workout – Group HIIT

A quick fat-burning HIIT session in a format we absolutely love by Group HIIT, with clear timers indicating how long your workout has left. Expect your abs to be burning afterwards!

Focus: Abs

Equipment needed: Mat

Experience level: Intermediate

*Inspired by Rejuvage

What IS a Wellness Retreat?

By now you have heard about a yoga retreat, but what differentiates it from a "wellness" retreat? Wellness is much more a lifestyle than just practicing yoga. Wellness to us incorporates our 5 pillar philosophy fitness, nutrition, self-discovery, self-care and cultural involvement. Following these pillars participants are in the optimal space for lasting transformation. Here are the reasons that YOU should find yourself on a wellness retreat. 

1.   A retreat implies an extended time period, and like learning a new language, you can immerse yourself into a new way of living.

2.  It is a safe environment, away from your everyday life and the obligations, commitments and stressors that fence us in.

3.  It is an opportunity to focus on yourself and your own wellness center.

4.  The daily physical practice engages your body in new strengths and increases your comfort zone.

5.  The conversations you engage in with others in attendance enhances your enlightenment, a great word to express how a wellness practice can make you feel; lighter!

6.  Without the omnipresent technology to distract us, we sink further into our inner selves to find that peace and lightness.

7.  It will change your perspective.  Wellness's power to take you deeper into yourself gives you the insight to see a shift in your perceptions.

8.   A goal oriented program creates strong, new habits that are easier to maintain when you return to “life”.

9.   A new sense of community is created over sharing fabulous food!  Nutritional guidance and meals are a celebration and a learning experience!

10. The centering aspects of a wellness practice encourages us to be self-accepting, it is a joyful experience that allows us to grow substantially.

Looking for your next wellness retreat? Check out my Wanderwell series at One&Only Palmilla in 2019! (video above!) We have a variety of offerings to choose from. DM for deets xo

I think Max Planck said it all with this quote: When you change the way you look at things, the things you look at change. Give yourself the gift of change.

I think Max Planck said it all with this quote: When you change the way you look at things, the things you look at change. Give yourself the gift of change.

Winter Detox - Time to press "reset"

Anyone else eat their way through last week!? Me too, and it was AMAZING!

But i’m feeling like I need a little reset before the next round of festivities sets in.

I've been thinking about you and I want to share with you a program that is near and dear to my heart. The Wild Wellness Detox. My favorite time of year to detox and reset is the winter months. I find it's a great time to set my goals for the year, feel clear and move into a new year with a full heart and happy head. 

For me, feeling more alive starts by eating foods that naturally support, detoxify and nourish your body. Winter is the PERFECT time to honor and reset your body. 

When you give your body the right foods, it will heal naturally and you will feel more alive. The body has an amazing ability to rejuvenate and energize through nourishment. 

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When the body is out of balance, you may experience:
• Headaches
• Low energy
• Indigestion
• Constipation
• Skin conditions such as acne
• Insomnia
• Ulcers
• Women’s health issues
• Bronchitis
• Eczema
• Excess weight
• Diseases of the stomach
• …and many more.

You may also be carrying around 5 to 10 pounds of toxic waste, which slows down your ability to lose weight and feel your best!

Here's the deal:

Join my 7-Day Detox Program so you can feel more energy, lose unwanted weight, reset and thrive!

Here’s what we've put together for you:

• A Step-by-Step Guide to Detoxing with Ease
• The Wild Wellness Detox Program
• Your Recipe Guide
• Plus 5 Simple Handouts:
a. transition packet
b. Eating on the Go Handout
c. Intro to Low Glycemic Foods
d. A Detox Food Diary/Journal
You also receive unlimited email access to our Founder Cait Fraser! For support and questions! 

The Nourish Recipe Guide Includes the Following:

3 Elixirs
11 Smoothie Recipes
9 Juice Recipes
9 Nourishing Entrees
8 Medicinal Soup Recipes
9 Entree Winter Salads
2 Dressings
4 Dips
10 Nourishing Snacks
8 Desserts

When you have finished your 7-Day program you will have:

• Shiny Hair + Glowing Skin
• Reduced cravings
• More Energy
• No mood swings
• Let go of old patterns
• Cleansed all the unwanted toxins
• Reset your metabolism
• Lost unwanted weight

YOU WILL be glowing!

So let’s get to it!!