DAY 22 HIIT IT HARDER CHALLENGE – 40 Minute Workout to get the heart pumping, burn some calories and sweat it out 💦 YOU vs YOU because you are your biggest motivation AND your biggest competition! Grab your mat, a bottle of water and let’s do it team!

▸ Muscles Worked: Arms, Abs, Legs, Chest, Back and Shoulders
▸ Time: 40 Min
▸ Equipment: No Equipment

▸ Instructions: Follow along and complete as many reps as possible in 50 Seconds. After 10 Seconds of Rest continue to the next move.

▸ The Workout:
1. Warm Up 0:00 – 05:15
2. Workout 05:15 – 35:15
3. Cool Down 35:15

Please remember that we are all different and that you can make this your own workout ♡ Take a longer break when you need to.

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D I S C L A I M E R

If you are a newbie start with a simple and easy exercise before attempting all advanced exercises. Performing exercises out of your capability might strain your muscles and you may get injured.

This channel offers health, fitness and nutritional information. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Growingannanas will not be responsible or liable for any injury or harm you sustain as a result of this video.

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THE colour of your pee is a good gauge of how well hydrated you are.

A pale straw hue probably means you’re having enough water, while a darker amber colour indicates you might need to get drinking.

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But a crystal-clear stream is not what you should be aiming for, a GP has warned.

According to Dr Sermed Mezher, a London-based locum GP and author: “If your pee stream could be sold in Swarovski, then you’re doing it wrong.”

Yes, your urine should ideally be pale-coloured most of the time, he explained in a recent video posted to his Instagram page.

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But drinking so much water that your pee is transparent instead of yellow-tinged can be “dangerous” according to the GP, and could put you at risk of a condition called water intoxication.

This is when you have more water in your body that you need, causing a chemical imbalance that may in some cases be fatal.

“Drinking too much water in a short period can lead to a condition called water intoxication, or hyponatremia,” Dr Mezher wrote in the accompanying post.

“This occurs when the excess water dilutes the sodium levels in your blood, disrupting the balance of electrolytes that your body needs for proper function.

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“When sodium levels drop too low, cells start to swell,” the GP said.

This can be problem for essential organs like your brain, he noted.

I pee through my belly button – here’s how

Your brain is in “an enclosed cavity with limited space”, Dr Mezher explained, so “the only way it can go is down” when it starts to swell inside the confines of your skull.

When you get too much water in your brain cells, it increases pressure on your brain and affects how it works.

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This can lead to symptoms like headaches, nausea, confusion and seizures, he warned.

In severe cases, water intoxication may even put people in a coma or result in death, the GP added.

What does the colour of your pee mean?

Urine colour normally ranges between light yellow and dark amber.

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A change in your pee colour is usually due to something completely normal, but just occasionally it may be a sign that you should seek medical advice.

The darker the colour of the urine, the more concentrated it is.

Because people tend to sleep for several hours without having a drink, their pee is normally darker first thing in the morning.

Darker urine during the day or evening may be one of the signs that
someone is dehydrated, meaning they are not drinking enough fluids.

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Eating certain foods can affect the colour of pee, though this doesn’t
happen in everyone.

Taking certain medications can also affect the colour of urine. Certain vitamin supplements may also change the urine to a particularly bright colour.

These changes are harmless and are due to colours in the food, supplements or medication.

How much the colour of your urine changes will depend on how much food you eat or supplements or medication you take, how hydrated you are and on your own body chemistry.

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Seek medical help if your pee is red, brown or very dark coloured.

Source: NHS

So, what colour pee should you be aiming for?

He went on: “It’s important to note that your urine shouldn’t be completely clear all the time.

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“While staying hydrated is crucial, some yellow tint in your urine is normal and indicates healthy hydration.

“Urine that is pale yellow reflects a proper balance of water and waste, while clear urine may suggest overhydration.

“On the other hand, dark yellow or amber urine could signal dehydration.

“Maintaining a balance is key – hydrating adequately without overconsumption ensures that your body can regulate fluids effectively.”

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How much water should I drink daily?

This begs the question of how much water you should be drinking throughout the day.

According to Dr Mezher, “two litres is good for most”.

The NHS Eatwell Guide recommends that people should aim to drink six to eight cups or glasses of fluid a day.

Water, lower-fat milk and sugar-free drinks, including tea and coffee, all count towards that.

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But you may need to drink more if you’re pregnant or breastfeeding, in a hot place, are doing lots of physical activity or you’re ill or recovering.

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This 30 minute Calorie Killer workout will get your heart pumping, burn a lot of calories and leave you dripping sweat. If you follow our workouts then you know there’s nothing like a TIFF x DAN HIIT workout! Grab your mat, a bottle of water and let’s do this!

Remember that we all are on different levels in our fitness journey. Go at your own pace, take as many breaks as needed, but stay with me and let’s complete this workout together!

WORKOUT DETAILS

👉🏼 Duration: 30 Minutes
👉🏼 Equipment: One set of dumbbells (I’m using 30lb dumbbells) and a mat.
🦍 We use and highly recommend the Yo Gorilla Mats Premium Large Exercise Mat, size: 7′ x 4′ x 8mm. This mat is the first mat we’ve used that doesn’t slide around and we are OBSESSED with the comfort! Check it out at https://gorillamats.com/collections/large-exercise-mats/products/premium-large-exercise-mat-7-x-4-x-8mm?aff=63
► Use code TiffxDan20 to get 10% off your order!
👉🏼 Timing: 40 Seconds Work, 20 Seconds Rest
👉🏼 Level: Medium to Advanced

More HIIT Dumbbell Workouts:

💪🏽 30 Min Upper Body Workout with Dumbbells + HIIT: https://bit.ly/3dy17Te
💪🏽 40 Min Full Body HII Workout with Dumbbells: https://bit.ly/3fMohIo
💪🏽 45 Min Full Body Workout with Dumbbells | Tone & Sculpt: https://bit.ly/3cWaE7H
💪🏽 45 Min Ultimate Full Body Dumbbell Workout (INTENSE HIIT): https://bit.ly/3dDwVGs
💪🏽 45 Min Advanced HIIT Workout with Weights: https://bit.ly/31OXFhT

The exercises for this intense HIIT workout are listed below:

Round 1: Repeat 2x
0:20 – High Squat
1:20 – Romanian Deadlift
2:20 – Bent Over Rows

Round 2: Repeat 2x
6:20 – Staggered Squat Right Foot Forward
7:20 – Rear Lunge Right Foot Forward
8:20 – Thruster Right Side

Round 3: Repeat 2x
12:20 – Staggered Squat Left Foot Forward
13:20 – Rear Lunge Left Foot Forward
14:20 – Thruster Left Side

Round 4: Repeat 2x
18:20 – Half Burpee + Curls
19:20 – Side to Side Switch Lunge
20:20 – Suitcase Squats

Round 5: Repeat 2x
24:20 – Snatch Right Side
25:20 – Snatch Left Side
26:20 – Burpee Push Up to Curl + Press

Get your abs shredded and ready for the summer! Check out our 6 Pack Starter Series Playlist – a 6 week ab program that is sure to add definition and strength to your core. Playlist at 👉🏼 https://www.youtube.com/playlist?list=PL2NpXBzdtNal6cuw3JbQynJHbRVvNL2w3

Download the 6 Pack Abs Starter Series Kit Schedule and The Basics Nutrition Guide at http://bit.ly/6-pack-starter-kit

Looking for a complete full body workout program? Look no further than our FREE 6 Week Shred! This at home workout program uses a combination of bodyweight and dumbbells and includes a total of 30 videos (5 every week) ranging between 30-60 minutes each for your to follow along with. View the Community Tab on our channel for the workout calendars.

Add the 6 Week Shred playlist to your favorites so you can come back every day.
👉🏼 https://www.youtube.com/playlist?list=PL2NpXBzdtNam-M_8y6FFypSf7ae8Ph4_6

If you haven’t already, be sure to check out our ABS VIDEO PLAYLIST for some of our favorite abs workouts.
👉🏼 https://youtube.com/playlist?list=PL2NpXBzdtNakxT83kAFnxoKcNwYXFk9Cp

👍🏽 LIKE if you want more at HIIT workouts!
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THANK YOU for watching and please remember to subscribe! We feel so grateful to have such an amazing YouTube community.

TIFF x DAN

DISCLAIMER: TIFF x DAN strongly recommend that you consult your physician before starting any exercise or workout program. You should be in good physical + mental condition + able to participate in the exercises. You should be aware + understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this workout, exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, + agree to release and discharge TIFF x DAN from any and all claims or causes of action, known or unknown, arising out of TIFF x DAN negligence.

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Total Body Yoga is a deep stretch practice for the legs, back, and hips. This session invites you on the mat to go deeper. This 45 min yoga practice is great for the lower back and the HIPS! Lean in, breathe deep, stretch it out, and connect to something big.

This will be a good one to repeat weekly. Try it and see how your experience changes and unfolds.

Let me know how it goes down below!

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❤️ WELCOME to the Yoga With Adriene YouTube channel! Our mission is to connect as many people as possible through high-quality free yoga videos. We welcome all levels, all bodies, all genders, all souls! SUBSCRIBE to the channel and join our global movement! ❤️
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Yoga With Adriene, LLC recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself.

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