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HIIT Cardio Workout: Prowler Push Substitutes

Traditional cardio is SO boring, and frankly, not nearly as effective as HIIT cardio at burning calories throughout the day.  I’m a sprinter at heart, so articles like this one–well, it is like preaching to the choir.  The basic science is that high intensity bursts put your recovery system into overdrive and boost your fat-burning hormones, so you’ll burn more calories while at rest than steady state cardio.  That said, my philosophy–be it as it relates to nutrition, exercise, or just life, is to mix it up.  I do both steady state and HIIT cardio.  I walk.  I jog.  I sprint.  I play sports.  I lift weights heavy.  I lift weights light.  I should do yoga more (goals!).  It is great to keep your body guessing, and push your boundaries.


This is the “finisher” I used the other day after my weight lifting workout.  Don’t mind the messy garage.  It doubles as a home gym and a  junk  vortex.  I love a good prowler push, but don’t have access to one.  These substitutes are great for strength and endurance.  I attempted to do 1 minute of each of the three circuits with as little rest as possible for a total of 15 minutes.  I cried “uncle” by the end.

Be super careful on the running exercise.  It takes some coordination, and feels super weird running backwards.  Know where your side handles are on the treadmill in case you need to jump off.

When I was working on healing my diastasis recti, the pelvic floor physical therapist I used had me walk/run backwards.  It was a great way to learn how to run with better form.  Be sure to keep your ribs down and focus on using those inner most abdominal muscles to protect any abdominal separation. This will get you running on the ball of your feet instead of your heals.  It is a great way to practice running with your transverse abdominis engaged.


Disclaimer: I am not a doctor or physical therapist.  Be sure to check with a doctor before you begin any exercise routine.  By performing any exercise, you are performing them at your own risk. Get Mom Strong and its parent company N&P Billing, Inc. will not be responsible or liable for any injury or harm you sustain as a result of the fitness instruction or other information shared on this site. Thank you for your understanding.

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