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Last Saturday I attended my first high intensity training class, called “high intensity pump”. The class focused on weight training with a barbell and so many repetitions until your muscles really burnt. What I like the most about group classes is that you push yourself much harder than you usually would because everyone is doing it and you (or at least I) don’t want to be the first one to quit :) By Sunday morning I was so sore, I couldn’t workout again until Wednesday …

Here is what Wikipedia has to say:

“The training focuses on performing quality weight training repetitions to the point of momentary muscular failure. The training takes into account the number of repetitions, the amount of weight, and the amount of time the muscle is exposed totension in order to maximize the amount of muscle fiber recruitment.”

The class only took 30 minutes but by the end I could barely text Sophie to let her know I survived because I was so shaky. But I guess that was the point of it. The trainer also told me about a high intensity training that can be done on the treadmill and of course I couldn’t wait to try it. Which I did on Wednesday. It was 15 minutes of running sprints and 5 minutes of cool-down. The best part: you’re constantly changing your pace so the 20 minutes literally flew by. And by the end I felt like I had run more like 10km than the 3 I actually did. Afterwards I also did weights for my arms and abdominal exercises which turned it into a full-body workout. I was so tired that I fell asleep on the couch in the middle of the afternoon when I got home :)

I found THIS workout online and mine was very similar, just that I always alternated between 9km/h as my “recovery time” and 14km/h as my sprints. At first 14km/h feels a little fast and I actually got scared of falling, but after 8-10 seconds you get used to it. Don’t be afraid to really push yourself when working out. I had never gone faster than 12.5km/h on the treadmill before, but now I know that I can do 14 and even want to try 16km/h next time I do this workout!!

Do any of you work out with intense weight training? Or have you ever done sprinting interval training? I have definitely become a big fan and want to incorporate one high intensity pump class and one day of running sprints into my weekly workouts from now!


**all images via

  1. Sounds soo good! I wish I had more time and I would be somebody who loves to go to the gym so I could try it out!

    xx Olga
    La Petite Olga

  2. GawgusThings says:

    I have the P90X workouts on DVD which are really good to do at home..

    Emma xx

  3. Eda ♥ says:

    Oh honey, I know that pain, but hey! you’re right ‘no pain, no gain’
    I set myself a strict gym training routine that started beginning of January after 4 months of being lazy and sacking it off.

    I’m wanting to achieve Kelly Rowland abs in time for my holiday to Cuba in March (wish me luck)

    When I first returned, two days after the session I could barely lift my legs from the leg weights I’d done but now my body is getting used to the gruelling training. Hopefully the hard work will pay off!

    Good luck with yours lovely.

    Eda ♥


  4. Lisa says:

    I also do a lot of high intensity, both for strength training and cardio. Good sources for videos are blogilates.com and sarahfit.com. Jillian Michaels also focusses on HIT in her workout DVDs.
    Where did you take the class?

    • vicky says:

      Hi Lisa,

      I took the class at my gym (EuroGym).

      Thanks so much for those recommendations, I will look into them for sure!


  5. Since I am training for my first real Half Marathon, both interval running as well as strength training are part of my weekly schedule (I use the Hal Higdon`s intermediate training plan but have modified it a little bit to suit my custom schedule).
    I alternate Tempo runs and Sprint intervals on a weekly basis, though I really love the intervals a lot more, because they feel so much better and I really brake a sweat that tells me that I have done something great for myself. Runners are supposed to do high numbers of repetition with lighter weights when they do strength training, which I usually do once or twice a week. (Some even say, that Lunges, Chrunches, Push Ups, etc. – no weights are all it takes).
    I also prefer classes for this, though I`m still looking for a good one.
    Your workout series is definitely one of my favorites on your blog! Keept it up.

  6. I do a lot of body pump which sounds very similar to HIT… and lately I´ve started to enjoy running on the threadmill too! Yeyyy for me, I´ll try this interval running training for sure! ;)


  7. Stefanie says:

    Wahnsinn! Klingt total irre :) Ich find das toll, dass du das so durchziehst!
    Ich find deinen neuen Head Banner toll :)
    Alles Liebe,
    Stefanie take-the-biscuit.blogspot.com

  8. Kasia M says:

    wow, seems really extreme – good for you! :D

  9. Emilie says:

    Wir machen mit der Fußballmannschaft während der Saisonvorbereitung immer so einen “Aerobic-Kurs” für die Ausdauer, kombiniert mit Kraftübungen (natürlich mit Gewichten) Das ist echt hart! Der Raum ist in einem Keller, die Treppen danach hochzusteigen ist der blanke Horror :D
    Aber danach fühlt man sich so gut ;)

  10. Nina says:

    Hey Vicky!
    I was wondering if you can recommend any running shoes? I remember in one of your posts I saw you wearing some lovely NIKE ones… could you tell me how they are called? THANK YOUU. xx Nina

    • vicky says:

      Hi Nina,

      I personally have the LunarGlide+ 2 (from last year, now they are the LunarGlide+ 3) and am pretty happy with them. They are great for running and the gym. However, I heard that Asics are the best for lots of running. Haven’t tested them but I need a new pair soon anyways (you shouldnt run more than 300-400 miles with one pair) so I will do some research and report on the blog :)


  11. Kate says:

    those girls bodies are craayyyy. as soon as i read intensity, i knew that workout was not for me.

  12. Jenna says:

    Hey Vicky,
    ich bin noch relativ neu in Wien und bin ganz dringend auf der Suche nach einem guten Fitnessstudio… Kannst du welche empfehlen? Danke!

    xxx Jenna

    • vicky says:

      Hallo Jenna,

      also ich persönlich bin im EuroGym und bin dort auch sehr zufrieden. Früher war ich im City Fitness (über die Uni) das war auch OK aber nicht so gut wie das EuroGym. Sonst kenn ich selbst leider keine. Im Elixia war ich mal Probetraining, aber das war mir zu teuer (88€ für Studenten) …

      XOX Vicky

      • Jenna says:

        Danke Vicky!
        Das EuroGym sieht super aus,werde ich mir demnächst mal angucken.
        Viel Erfolg noch beim Lernen.

        xxx Jenna

  13. zolicious says:

    Wow, ich bewundere dein Durchhaltevermögen. Ich bin da ganz anders:( Alles gute!


    PS: Du hast eine Hammerfigur!

  14. Sandra says:

    Good Job! I think more women need to do more weight training. Yes we want to look nice and slim by doing cardio but I think some muscle looks great on a woman and it’s always nice to have strength. I personally try to do lots of weight training classes like these to push me harder and to switch up my routine. You should try boxing! I’ve been so into it the past few months and I def feel a difference in my arms and core. Keep up the good work!


  15. Anca says:

    I don’t work out but I sometimes wish I did. You’re such an inspiration :)


  16. Wow hört sich echt ziemlich hart an. Ich hab im September mit boot camp 1x pro Woche angefangen und bin sehr zufrieden mit dem Resultat. Die Beschreibung von deinem H.I.T Training hört sich ähnlich an. Ist da ein Unterschied?

  17. I do weight trainning as well. Even though I am pretty small. But it’s a a great way to burn calories! I like the shakiness! When I shake, I know I’ve done a good job!

  18. sandra says:

    Vicky I wanted to ask if bloggers would be in any way affected by SOPA?
    Can you use pics from runways and such?please reply when you can.
    Thanx, Sandra

    • vicky says:

      Hi Sandra,

      to be honest, I am not sure. I can imagine that it will affect bloggers in America slightly more. As far as pictures go: it is already a hard topic. Just recently a few bloggers in Germany got sued for posting pictures of Kate Moss’ younger sister … I think it was around 9000€ in fines :(

      XOX Vicky

  19. Moni says:

    hallo vicky!
    könntest du dir vorstellen, mal einen post mit tipps für “fitness-anfänger” zu machen?
    jedes mal wenn ich einen neuen post von dir zu diesem thema lese, wird mir meine untätigkeit (im grunde genommen FAULHEIT) mehr bewusst. ;D
    ich würde mich sehr freuen und andere sportmuffel mit schlechtem gewissen sicher auch!

    liebe grüße, moni

    • Marit :) says:

      jaaa,da wäre ich auch seehr stark dafür :P
      ich gehe zwar ab und zu(2-3 mal im Monat :D) joggen,aber das bringts es ja nicht wirklich,wenn es nicht regelmäßiger passiert….Motivation und das schlechte Wetter sind derzeit meine ärgsten Feinde:D