You know those days where you just want to get in and out of the gym (or workout area of choice) with a quick and dirty workout?

One that leaves you dripping with sweat, but not strapped for time (and bonus – a smile on your face?)

Well, file this workout under “strapped for time and ready to sweat.” But first, I’ve got something to share with you if you’re interested in getting in shape this summer.

This month I’m teaming up with Polar and their brand new Balance Scale, Polar Flow App, and Watch integration to offer their comprehensive system for support and guidance to anyone who’s looking to get in better shape.

The scale, the wristwatch, and the app work together to help you reach your goals by helping you stay on track with your stats and offering daily guidance through a personalized program.

Here’s how it works:

1. First, you set a goal weight and date (I advise my clients to aim for between .5-2 pounds per week to stay in a healthy loss range.)

2. Use the scale for your current weight, and it will sync up with your polar watch

3. Once synced up, the app will give you a personalized daily activity goal with eating recommendations to help you maintain or reach your goal.

Then you can track all sorts of fun things like your progress, workouts, activity, sleep, etc.

Personally, my goal is to maintain my weight right where it’s at right now. While I advise most clients to predominantly use measurements, pictures, and clothing fit for tracking progress, using the scale can be very useful when:

-you have 20 pounds or more to lose (this ensures things are moving in the right direction)

-you’re moving into maintenance

The reason for the latter is because maintenance is actually a tricky thing, and it can take us quite a while after reaching our goal to move back to a true maintenance. Weight will usually increase slightly, due to increased food volume, muscle glycogen stores, etc. but then eventually even out.

When reaching maintenance, it’s easy to just go back to what you were doing before, but there’s a specific process to follow (for my clients) that I use to do so to make sure it’s done the right way.

Using the scale every now and then can ensure that the actions we’re taking are, in fact, leading to a maintenance mode.

I personally use the Polar A360 for HR – which I also wrote about here – primarily because it doesn’t need a chest strap to get an accurate reading. It’s also got a visually appealing interface with a touch screen, which I find pretty cool.

Disclaimer: always check with your doctor before trying any new exercise plan or workout.

Pumped Up Polar Pyramid Workout

I made sure to wear the A360 to track my stats for this workout, and believe me when I say it’s not for the faint of heart 😉

(The workout only took me about 20-25 minutes, but then I did some easy walking on the treadmill afterward.)

For this workout, you’ll need a pair of dumbbells and either a HR monitor showing calorie burn or a treadmill, bike, rower, elliptical, etc.

Disclaimer: always check with your doctor before trying any new exercise plan or workout.

Notes:

• Sprints = high intensity, but can be done and tracked on any cardio method of choice, or on the pavement!
• Don’t add up the number of burpees completed in this workout…just don’t do it.
• You can modify as needed, or by just going up to 12, then stopping there.
• This workout will also be part of the e-book coming out for the #PolarShapeUpChallenge

And then after hitting up this workout, I refueled with one of my post-workout breakfast faves – chocolate protein pancakes!

This is just the new Kodiak Power Cakes dark chocolate flavor, but I also added in a half scoop of peanut butter protein powder to boost that protein content and give it a yummy peanut buttery flavor.

Then topped it with some strawberries. Yum!

Let me know if you try out this workout! Also, Polar gave me a 20% off code to share with you for the new Polar Balance Scale and any of their activity trackers: POLARFITBLOG

XO,

Trainer Paige

This is a sponsored conversation written by me on behalf of Polar US . The opinions and text are all mine.