In Home Personal Trainer Amber MaltagliatiThis week we have a special guest blogger our intern Certified Personal Trainer Amber Maltagliati.  She is a student at Towson University majoring in sports management and minoring in business administration.  Proteus In Home Personal Trainers  couldn’t be more excited to help her start and pursue her passion of helping people acheive their fitness and wellness goals. Check out her full bio here.


“I don’t have time to go the gym.”

“I’m too tired to exercise.”

“Exercise is boring.”

How many people have used these excuses when talking about exercising? I think it is safe to say that most people have used one or all of these excuses at one point in time. It’s time to put the excuses aside and get to work!

I completely understand that getting to the gym is not always easy.  Between work schedules and families to just flat out being too tired, it can prove to be a difficult task.  The amazing thing about the body is that it does not require a gym in order to obtain a workout.  Routines can be created in just about any environment.

Now, for the people who think exercise is boring.  It is important to find ways to spice up your exercise routines.  Luckily, there are ways to do this while at the same time cutting the amount of time that you need to exercise in half! Who doesn’t love that?

So what is this idea that does not require a gym or a lot of time?  The answer to that question is “HIT,” high intensity training.  High intensity training is a great way to burn more calories in a shorter period of time.  Not only will you burn more calories in a shorter amount of time, but your metabolic rate will increase.  What does that really mean? After you have completed the workout, your metabolism is able to remain elevated for up to twenty four hours! Your body will continue to burn fat even after the workout has been completed.

Now, who is ready? These high intensity exercises are going to challenge you and force you to move outside of your comfort zone.  My philosophy is “if an exercise does not challenge you, then it cannot change you.” These exercises will be hard but the results that they bring will totally be worth it.  A lot of the HIT exercises include cardio and strength training, and will work to target many muscles that we usually do not hit using the same old machines (elliptical, treadmill, stair climber, etc.). The whole body will be targeted.  I am not saying that using the standard machines that you find in the gym will not burn calories, it definitely will.  HIT exercises will just work to target more muscles and burn more calories in half of the time.  Results will be seen faster.

HIT exercises should never take more than an hour and should not be performed every day. As a result of the intensity, it is critical to let the body take time to rest and recover.  Make sure to add more sets as your endurance and strength increase. I think everyone will be more than pleasantly surprised with the results if they add HIT routines into their workouts.  Also make sure to remember to properly nurture your body with good food and hydration.  Everything mixed together will work to deliver your dream body inside and out!

So get up and go challenge yourself!

Here is your first routine!

Hit Exercise Routine:

54321 Workout

50 high knees

40 jumping jacks

30 mountain climbers

20 jumping squats

10 push ups

Beginners: Complete one round

Intermediate: Complete two rounds with one minute rest periods in between

Advanced: Complete three rounds with forty five second rest periods in between

After rounds are completed, remember to carefully stretch your muscles and hydrate your body.

Ambers Favorite Recipe

Grilled Jerk Shrimp and Pineapple Skewers

Proteus In Home Personal Trainers

Jerk Marinade

  • 1+ red pepper
  • 2 cloves garlic
  • 1 tablespoon ginger, grated
  • 2 green onions
  • 1 tablespoon thyme, chopped
  • 1 tablespoon allspice
  • 3/4 teaspoon nutmeg
  • 3/4 teaspoon cinnamon
  • 1 teaspoon pepper
  • 1 tablespoon brown sugar
  • 1 tablespoon oil
  • 2 tablespoons white vinegar
  • 2 tablespoons soy sauce
  • 1/2 orange, juice and zest
  • 1 lime, juice and zest


  1. Puree everything in a food processor

Grilled Jerk Shrimp and Pineapple Skewers

Spicy grilled jerk marinated shrimp and sweet and juicy pineapple skewers!


  • 1 pound (20-25 or 16-20) shrimp, peeled and deveined
  • 1/2 cup jerk marinade
  • 2 slices pineapple, cut into 1/2 inch pieces


  1. Marinate the shrimp in the half of the jerk marinade for at least 20 minutes and up to over night, skewer the shrimp and pineapple and grill over medium-high heat until cooked, about 2-3 minutes per side.

Nutrition Facts: Calories 182, Fat 3g (Saturated 0g, Trans 0g),Cholesterol 239mg, Sodium 408mg, Carbs 11g (Fiber 0.6g, Sugars 5.7g),Protein 27g

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