Archive for category mini workouts
So I’ve heard rumblings about Tabata training for several months. Have you? Honestly, I didn’t read up on it before now because I figured it was some sort of fad. Well when it popped up on yahoo recently, I decided to just take a few minutes and figure out what it was all about.
Well, needless to say, I was impressed and intrigued.
Basically, if you’re not familiar, it goes like this…a scientist from Japan Mr. Tabata discovered a form of cardio that proved to be super effective and super short. That’s a combo right up my alley.
How does Tabata training work? I’m glad you asked! In Tabata, you warm up for a minutes or two (just like you would any other workout), then you do some intervals. Nothing new here, we all know that interval training is super effective, right? Wellllll, in Tabata training, your intervals are much shorter but you go MUCH harder. Usually in HIIT, you would want to go at about 80% of your max during your ‘sprints’. But in Tabata, you go like 100% of your max for 20 seconds and then you rest for 10 seconds & repeat 8 times. You’re doing aLOT less intervals than in HIIT, so that’s why you’re going ALL out. So, a key to Tabata training is to know what your max feels like. It should feel like you can’t really keep going. You definitely can’t talk to someone. You are completely freaking POOPED when you’re done. That’s 100%. But here’s the payoff. The workout is 4 minutes. Whaaaaat…
Oh yes, in Tabata training, your workout is only 4 minutes. And what you get in return is over 24 hours of increased calorie/fat burn (increased metabolism). So, you warm up for a minute or two, do 4 minutes of crazy ridiculous intervals, and then cool down and stretch for a few minutes of course. So total with warm up, workout & cool down & stretch, you’re looking at 8-10 minutes. Can’t beat that!
Since this is your MAX, you shouldn’t do this every day.
So here’s how it works…I put a Tabata workout together for you. I did this one twice last week and oooohhhh yes it’s KILLER.
I hope you enjoy this 4 minute Tabata workout from me to you! Comment below if you do it…or let me know if you’ve done any Tabata training before 🙂
(if you need to know how to do any of these moves, here’s some tips for you:)
* High knees – you are jogging in place bringing your knees up to about hip level. It’ll be hard! Use your core to help lift your knees. Since you’re going to your max, really jog with this!
* Squat jumps – squat down into a normal squat position. Explode upward into a jump, brining your knees up toward your chest, and then land as softly as you can. Crazy!
* Vertical jumps – stand with your feet hip distance apart. Squat down a few inches, and then jump straight upward, reaching your arms toward the ceiling & fully extending your legs. Land softly again. You’ll really feel this in your booty & your calves & quads. Remember, you’re going to your max here, so as soon as you land, pop back up into another jump, go fast.
* Lunge jumps – from a normal lunge position with your right leg forward, jump landing with your left leg forward in a lunge. Land softly & keep switching as soon as you land so that you’re hitting your max.
If you’re unable to do any of these moves for some reason, you can substitute with something that will still challenge you. Some ideas would be suicide runs, mountain climbers, pushups, etc)
I’m sure you’ve heard of HIIT by now (High Intensity Interval Training)…and if you haven’t, here’s a little info for you. It’s a quicker, more effective way of doing some cardio. You can get a better workout in about half the time by basically getting your intensity VERY high for a short burst and then recovering for a short burst and repeating. It’s been shown to burn more fat than a steady state cardio such as a jog or walk.
HIIT can be pretty tiring for newbies – and you’ll probably have sore muscles after your first few tries, but that means it’s working!
If you’re interested in trying a little HIIT, I made a quick 10 minute beginner workout for you. Try doing it 3 times a week. You can still do your normal cardio if you’d like, too. And don’t forget your strength training. This HIIT workout will help speed up your metabolism, so why not give it a go?
So give it a try, let me know what you think..and let me know if you’d like more workouts like this! (& if you like it, please tweet a link to this post…or pin it, or send to your friends!)
If you have a busy schedule, it can be hard to find 30 minutes or an hour every day to workout, I know! If this is you, just try breaking it up instead! Go for a 15 minute walk in the morning. Make it brisk, make it count, don’t just stroll. And then in the afternoon or evening, get a 15 minute workout in in your living room. If you have a great workout program, use it, even if you have to just do half of a DVD to make it only 15 minutes. If you just want to kind of wing it for a while, make yourself a circuit that’ll last 15 minutes. Try something like this:
- 2 minutes warm up, jumping rope in place
- 1 minute push ups, go to your knees if you can’t do 1 full minute on your toes.
- 1 minute squats. Remember to keep your knees behind your toes and your weight in your heels. Really SQUEEZE on your way up. If you need to make it more difficult, hold some hand weights.
- 1 minute jumping rope in place. No need for a real rope!
- 1 minute bicep curls. 30 seconds ‘regular’ and 30 seconds ‘hammer’ curls
- 1 minute walking lunges. Get that back knee LOW & really push up through your front heel on the way up.
- 1 minute jumping rope
- 1 minute plank, up on your hands and toes if you can. If not, drop down to your forearms and toes if need be. Make sure your back is flat & your booty is in alignment with your back.
- 1 minute calf raises. Definitely hold some hand weights & really focus on the squeeze on the way up.
- 1 minute jumping rope
- 1 minute lateral raise – use either light hand weights or a resistance band
- 1 minute sumo squat
- 2 minutes jumping rope
- STRETCH the muscles you just worked. DON’T skip this step!!
This kind of circuit will get you a nice workout in 15 minutes but you have to really focus on the movements. Make it hard. If you’re not shaking after each exercise, you need more weight in your hands!
And remember, these shorter workouts are meant only for days where you truly do not have time for a nice, good thorough workout. On days you can get more in, it’s more effective to do it all at once. But breaking it up like this is better than having no workout in at all!
I’m happy to help with personalized programs – or explanations of the above, just shoot me an email firstname.lastname@example.org or comment below.
Ready? Now go get your workout in! 🙂
If you’ve been doing things like this, but it’s not challenging anymore, it’s probably time for a more advanced workout. Give me a shout and I’ll help you pick a program that’s perfect for you & get you more results!
~To Your Health~
We all get pushed for time some days. It’s easy to put off the things that are crucial to your success though. Have you ever put off school, training classes, or even workouts because you were just ‘too busy’? I have. But once I stopped making excuses and started finding solutions to the time crunch, my life was 100 times better.
Now I’ve got my priorities straight. Family, Health & Fitness, Financial Security and Helping Others. Period. If I’m wondering if I have ‘time’ for something…I run it through my ‘priorities filter’. If it doesn’t fit with one of my listed priorities, then the answer is possibly no. Unless I just randomly have time for it. Otherwise, my time goes strictly to those priorities. Setting it in your mind like that makes these things non-negotiable. So if a neighbor wants to go grab a drink, but I only have an hour of time, I would much rather get my workout in than go and get a drink. Making friends with neighbors isn’t a priority for me, but health and fitness is. Would it be fun to go have a drink? Maybe. Maybe not. If I had a ton of extra time that day, I’d probably go for it. But since I was crunched for time, I chose something that would help me meet my goals and make me happy.
So my lesson today is to figure out your priorities. List them on a sheet of paper. You may only have 1. You may have 3 or 4 like me. Now think on what tasks or events will help you achieve any goals related to those priorities. Keep these in mind when things come up. Schedule your time in advance – related strictly to your priorities. If you do this, you’ll be happier and you’ll feel more accomplished.
And on that note… speaking of working out – if you’re short on time, but want to KILL a good workout, make sure you’re trying some HIITs….second to none with it comes to effectiveness in a short period of time!
I’m happy to help with workout plans, diet planning, whatever you need…sign up for free to have me as your coach. Go to http://www.turboromero.com and click on ‘join’. Select the free option, and *poof* you have a new health and fitness coach! 🙂
~To Your Health~