I have been including fat burning high intensity workouts in my weekly schedule for the past 3 to 4 years. Lots of plyometrics and functional exercises that get the body going! High intensity workouts shock the body and force the body to use alternative energy systems. These types of workouts are quite exhausting. While I don't mind doing a tough weight training session between clients, these types of workouts lead to mental exhaustion and usually require a good shower and recovery shake immediately after.
       Over the last week with the nice weather I have been taking clients outside to do a metabolic workout. For all of you that wanted the workout, here it is!
100 skips
inchworms with pushup x10
dips on ledge x20
step ups on ledge x10 each, with knee up
burpees x15
russian twists with elevated feet x40
mountain climbers x15 each side
jump squats x10
sumo squats with heel touch x10
crunch with feet up x15
split squat w/ 5lb shoulder press x10 each
shoulder shocker from plank position x10 each (or rows)

My killer shoes that throw off your balance and activate muscles

repeat x3 (50 skips second time, 20 the third)

I thought I was going to throw up in the planters by the third round. Myself and my wonderful client Julie were recovering from colds but we barely survived the workout in our rebook easy tones! Yah! We also finished with pulsing lunges around the perimeter of the garden.
           Yesterday I decided to use my favourite mode of transportation while visiting a friends new condo. Running! No dealing with transit, and a great way to enjoy the sunshine. I decided it would be useful to add in some sprints to my workout since I was missing my leg training. I don't think I have run that fast since grade 8 100m track and field! I was flying. At one point I was running alongside a streetcar (which may not be saying much). High intensity workouts are a great way to get the endorphins going, burn calories, and activate fast twitch muscle fibres. I haven't felt that good in ages, blood pumping in my ears, legs burning (and lungs, holy asthma) and huge feeling of accomplishment. I'm training for the warrior dash on July 21st, and I want to be prepared. So weekly sprints will now be included in my training.
Please, please, ease into intense exercise and speak to your doctor if you are not currently exercising. I woke up with shin splints and torn quads today, so this workout is tough on the body.  Anyone that knows me knows that I am crazy intense, but would never subject a client to something so new and dramatic. So be careful!