Fit Friday Issue #27
Get ready for DecemBURN!
December is a busy time for many of us between the holidays, school vacations, travel, and inconsistent schedules. The challenges of staying on track during December are numerous, and our staff at Studio in the Heights is here to help you find time for yourself by fitting exercise in! Learn more about the benefits of strength training below and get ready for DecemBURN!
Strength training is more efficient than cardio alone.

Cardio burns calories in the moment. What you burn while running is all that you burn. Strength training will give you the "afterburn" meaning that you will continue to burn calories throughout the day, after your workout.  In an ideal world, you combine both cardio (which is amazing for stamina and heart health) and strength training. But when you are short on time, we suggest you turn to HIIT (High Intensity Interval Training) to get the most bang for your buck.


High Intensity Interval Training (HIIT) is what we do best! Short bursts of exercises at your max effort combined with short rest periods. Having a hard time fitting it in? Try our express classesLow intensity steady state (LISS) has a place in an exercise routine, but it is not the most effective way to burn the most calories. Examples of LISS include walking, moderate running, and other cardio machines. It is just as effective to incorporate movement throughout the day as it it to have devoted LISS exercise time.

The best exercises for the most burn.

Burpees:  Burpees are a full body, no-equipment-required exercise that incorporates both cardio conditioning and strength (when you add push ups at the bottom). Only have 10 mins? 10 burpees every min on the min for 10 mins is a quick workout that you will feel the next day.

Deadlifts: Deadlifts utilize your glutes, which is one of the largest muscles in the body. The bigger the muscle the more calories it burns.

Squats: Squats are an amazing exercise because they are easily progressed and depressed depending on fitness level. Start with bodyweight and then add weights - either front or back! Squats typically work your quads and glutes.

Compound Exercises: Want to work more than one body part at a time? Time for compound exercises! Step up to press and reverse lunge to bicep curl are great examples of exercises to help you get in a full body workout in a matter of minutes.

Muscle mass is important to your health.

Many people, especially woman, are hesitant to incorporate strength training into their routine, for fear of looking bulky. But getting some lean muscle on your body is important for your bone health. It will also increase your basal metabolic rate (BMR), meaning that the m ore muscle you have, the more calories your body burns just by existing!

15 Minute HIIT Workout for at Home

5 Sets, Repeat 5 Times, 30s work, 10s rest
  1. Burpees
  2. Squats
  3. Push Ups
  4. Russian Twists
  5. Side Lunges
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Fit Friday Credits:
Content author: Katelynn Cooper
Editing/Design: Jacqui Zaydel

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