The Mindful Workout: Get Present in This HIIT Workout!

Alright, my friends! It's about time we had a new workout post here on SIO!After all the mindfulness talk we've been having over the past few weeks, I figured it's time I teach you how to put it into practice.One of the key elements of The Strengthen from The Inside Out Intensive is learning how to incorporate mindfulness into your workouts.Here's the thing: I bet you're already doing it!

If you focus on your form, you're being mindful of your body.

If you focus on pushing yourself, you're being mindful of your limits and your intensity.

If you focus on just not giving up, you're being mindful of your goals.

Today, let's take that mindfulness that you already practice and hone it into an inner-strength-building exercise... while you gain outer strength. Win win!But whyyyy, Amy? Why the mindfulness all the time? Can't we just enjoy our workouts without thinking of anything else?Why sure you can, fellow Strongie! If that's how you turn your brain off and de-stress from the day, go ahead and keep doing that. I'm so glad that you're using those workouts as an outlet for stress.Though, if you are working on becoming aware of and releasing negative habits in your everyday life, this exercise may actually help you with mindfulness in those situations as well. That's what I found when I started doing this years ago. Think of it as meditation on steroids. ;)Here's what you do:

Set an intention for your workouts.

Guess what I mean by that! You got it! MANTRA TIME, BABY!Pick a short phrase or word that anchors you in what's important. Here are a few of mine:

Go.

I can do this.

I am worth the work this takes.

I know I know, not the most creative, but they work for me and they're easy to repeat in my head. After you've set an intention, simply know that it's there and move on.

While you complete the workout below, concentrate on your breath.

Really try to fill up your belly with air, and exhale any tension you might be holding in muscle groups that are not supposed to be working (for most people, this means the shoulders or neck).

If you feel your thoughts starting to stray, pull yourself back to the moment by saying your mantra in your head.

Breathe into those words. Root yourself in that motivating word or phrase. This will guide you into change, inside and out.Now, for the workout...In order to really focus on that mindfulness, I'm going to give you a toughie of a workout to do while you focus. If your body is completely taken up with activity, it can clear some space for directed attention to your intention.So don't be angry. I'm helping you!

The Mindful Workout

Make sure that you're doing this safely and always consult a physician before participating in this or any exercise program.Warm Up: Active stretching and 3 minutes of jump rope, jogging or uphill walking. Better yet, try this free video, Warm It Up!, from The Strong Inside Out Workout Video Series. You're welcome. ;)

3 Rounds

• 45 seconds: squat jumps
  • 15 seconds break
• 45 seconds: low jacks (keep your weight in the inside of your feet [ball of the foot, arch and inside of the heel])
  • 15 seconds break
• 45 seconds: shoulder-tap planks
  • 15 seconds break
• 45 seconds: single leg squats or toe-down single leg squats
  • 15 seconds break
• 45 seconds: burpees!

Here is an easy guide to keep on your phone or tablet to reference during your workout (pin, save or share!): Woof. I know. Not an easy one. All the moves should be fairly familiar or pretty easy to pick up, making it that much easier to focus on your breath, the moment, maybe even the pain.By allowing ourselves to feel muscular pain, knowing that it is shaping us into a stronger physical version of ourselves, we strengthen ourselves to better handle mental and emotional challenges that threaten to turn us into a stress mess. Being with that discomfort makes other kinds of discomfort less traumatic. Strengthen from the outside IN today, guys. And hey, stay safe. Don't push your body beyond its safe limits.Enjoy the workout and let me know in the comments how it goes!Stay strong,Amy