Author: Jessica James

Jessica James is a IFBB Bikini Pro and Bodybuilding.com Sponsored Athlete, as well as an online fitness coach and certified personal trainer. Growing up in a competitive cheer gym owned by her family, she has been instructing and providing guidance to athletes of all ages for 12 years. Email Jessica for general fitness counseling, food and workout plans.

Find more of Jessica on:

Website
Twitter @_jamesjessica
Instagram @jamesjessica
Facebook.com/npcjessicajames
Coaching information CoachJessicaJ@gmail.com

Fire Up Your Treadmill Workout

Increase Calorie Burn With HIIT Cardio

Boost the Burn With Power Plyos

Plyometric Exercises for Serious Sweat

Stair Stepper for Kick Butt Cardio

Shock Your Body and Burn More Fat

Burning Bands

HIIT The Legs & Booty

This week's FIRE IT UP cardio is going to rock your booty with resistance bands! This routine is made up of three different exercise using bands that you can find at your gym or any local or online sports store.

Build & Burn

Add Strength To Your Cardio Routine

This workout builds muscle while you get in your cardio sweat! With the speed and small breaks, you’ll definitely be feeling the burn. All you will need is a kettlebell and any bench or step!

Lift & Run

Intense Fat Burning Workout

Hate cardio machines? Then this workout is for you! All you need is a barbell and some open space to get your sweat on. For this program, you’ll be doing as many as round as possible of barbell deadlifts and high knee runs within 15 mintues.

Have A Ball!

With A High Intensity Finishing Circuit

Move over boring cardio--finish your workout strong and burn serious calories with this high intensity circuit! For this program, we will be using a stability ball for all four exercises! There isn't specific number of rounds you must complete—the goal is to get in as many rounds as possible in 20 minutes.

Box & Burpees

Elevate Your Cardio

This week’s HIIT routine combines burpees with a box or step for some serious intensity and core stability.

Finishing HIIT

Post Lift Cardio-Resistance Circuit

This week’s High Intensity Interval Training routine consists three exercises using resistance. I chose a lighter kettlebell (10 pounds), so I could move more quickly through the movements to focus on getting in a cardiovascular workout. This is a killer finishing circuit to add to the end of your workout! Burn, baby, burn!

Sandbag HIIT

20 Minutes, AMRAP

This week’s High Intensity Interval Training routine is a grueling 3-part session, which utilizes a sandbag. Sandbag training is awesome for many reasons. Lifting the weight of the bag can be more challenging than using a barbell or dumbbell, because the center of mass is constantly shifting forcing more stabilization.