This new workout is awesome! Extremely efficient and fun. Read more to find out about TABATA!
Tabata is pretty much circuit training, with high intensity, high energy, high cardio intervals. It’s easy to design and modify for whatever your level type is. In our class we use dumbbells, kettleballs, bosu balls, steps, etc, but if you don’t have anything using body weight is fine.
So the idea is 20 seconds of movement followed by ten seconds of rest, for 4 minutes total. You’re heart rate definitely rises and HIIT is so effective.
Today’s Tabata went something like this:
Circuit 1: Squat, shoulder press
Circuit 2: Mountain climbers
Circuit 3: Abs
Circuit 4: Bosu Ball burpees
Circuit 5: Box Jumps
Circuit 6: Plank pose jacks
Circuit 7: Deadlifts
Circuit 8: Kettle Swings
Circuit 9: Lunge jumps
Circuit 10: Push ups
Definitely check it out! So great.
I just acquired a jump rope for my trip. The jump rope is an inexpensive tool and quick cardio workout. Many things can be done using the jump rope.
You really can do anything with a jump rope. Fast, Slow, Intervals, Long, Short, One foot, Two feet, Double jump, Footwork, etc. Everything is good! Your heart rate definitely increases and you burn FAT! In about ten minutes of jumping you can burn 130 calories.
MY routine will be something like….
Warm up: jog in place or around the area I am hanging out (outside). 25 jumping jacks.
Interval 1: Slow intensity of jumping for two minutes
Interval 2: Fast for one minute
Interval 3: squats for one minute
Interval 4: slow for one minute
Interval 5: fast for one minute
Interval 6: Push ups – one minute
Interval 7: Fast 30 seconds, break 10 seconds, fast 30 seconds
Interval 8: Lay the jump rope on the ground and do lateral jumps for 30 seconds.
Interval 9: As many double jumps in 30 seconds
Interval 10: Rest
THEN REPEAT!
You seriously can do anything. Jump Roping is so effective.
Try these two cardio machines for a big burn!
Rowing Machine:
Steps:
Your yo-yoing relationship with the gym is just as bad as your yo-yoing diet.
We’ve all heard it, or even done it. You attempt to diet, you fail, you sulk, you eat, you don’t, you workout like crazy, you stop, you get bored, you over train, you burn out, etc.
That’s why nutrition, diet, fitness, health is an on going lifestyle, not one you pick up for a month before a big event.
Try these to keep you going for life.
Change your goals – Instead of working out because you want to lose 10 lbs, incorporate some form of exercise in your daily activities. That doesn’t have to mean running each morning, but can easily be three 15 minute walks per day. Your new goal can be “I want to keep my energy levels up and lift my mood.”
Change up your routine! CONSTANTLY! It’s easy. Never taken that plyos class, but it sounds interesting? Give it a shot! If you don’t like it, you don’t ever have to go again. Don’t go on a running or cycling only kick. Mix it. Throw in a run there, play tennis there, add a sculpting class, even try rock climbing. Your options are endless.
Don’t deprive yourself of any foods. That tends to lead to yo-yo diets. Enjoy, embrace and just be careful to not over eat. Go to a new restaurant each Friday as a reward for your hard work – but that doesn’t mean over eating.
With the media today, we constantly see images that say we should be a certain size, or look a certain way. However, it isn’t about a number on a scale, it is how YOU feel. It is really important for people to start thinking of the benefits of exercise instead of numbers and looks.
Here are a few moves that I like to do while I am at the gym. All the moves are different, targeting different areas of the body. I do these in a circuit.
1) Knee Cross Crunch – Standing, feet and shoulders in line with the hips, straight forward. I put my left arm in the air, and lower it across my body as I raise my right knee up. That’s one. I do that 12 times and switch sides.
2) Arm Raises – With 7 to 10 lbs weights, I stand straight, shoulders, feet, in line with the hips, arms at my sides. I raise my arms straight out to my sides, in line with my shoulders, creating a T. Hold for three seconds and lower. The next raise will be in front of you. That’s one. Do that six to 12 times.
3) Squats with Shoulder Press – I’m sure I’ve mentioned this before. I love them. Squat down, knees and toes in one straight line, as if you’re sitting in a chair. Slowly rise up, raising your arms up into a shoulder press, and go back down again. That’s one. Repeat 10 times.
4) Bicycle – for your abs. Laying on the floor, hands behind your head, legs lifted with knees at 90 degrees. Curl your left side, left shoulder towards your right knee. As the right knee comes towards that left shoulder, the left leg extends out, then switch. 15 reps per side.
5) T Push ups – Start in a plank position with your hands on the floor right underneath your shoulders. Do one push up. Then lift your left arm up into the air, rolling your body on to its side (Your right hand is still directly under the shoulder). Roll back, placing the hand to the ground and do another push up. Repeat on the other side. Do five to ten.
