Archive for category quick 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!)
I hear that a lot.
And totally get it. There’s SO much confusion about how often we should work out, what types of workouts to do, when to work out, and how hard to push yourself.
So here’s a good way to determine if you’re working hard enough….
A. Ask yourself if you FEEL like you’re challenging yourself. This goes for cardio workouts AND resistance/strength training. Many times just paying attention to yourself raises your awareness and you’ll know immediately that you could work harder.
B. For strength training, your goal should be to reach failure for each muscle group you’re working. If your finish your set – or your entire workout and your muscles feel like you could have done a few more, you didn’t work hard enough. Lift heavier next time, lift more slowly. Concentrate. Fatigue those muscles! You do want to build muscle. It’s what makes you look strong, healthy, and it raises your metabolism, keeping you burning calories and fat allll day long. Can’t beat that!
C. For cardio, you should be pushing yourself past your ‘comfort zone’…BUT you should still be able to hold a conversation (albeit a short conversation with short sentences!). And if you’re doing HIIT training once in a while (you ARE doing HIIT training some, right??!) then you should only be able to spit out one-word replies during the HIIT portion…but remember, those high intensity segments are short-lived and followed by a recovery. That’s the beauty of these short workouts, you really kill it and your reward is a shorter workout and wonderful fat-burning results.
If you want results like this:
Then start working like that!
I know that doesn’t seem like much direction, but that’s exactly how to know if you’re working hard enough. It’s that simple. I hope it helps! Do you feel like you push enough yourself during your workouts? If so, how do you keep yourself pushing?
If not, you should.
It’s said to burn 9x more fat than steady state cardio. Yep, that means if you walk at a steady pace for 30 minutes, you’d burn 9 TIMES that if you were doing HIIT instead. More bang for your buck. More fun. And more effective. So why aren’t you doing it? Don’t know how? Don’t know if it’s for you?
You can do it by pushing your cardio to about 80% of your max for a minute or so, then taking another minute to ‘cool down’ a little bit. Then do it again. That easy. And it CAN be for you! Turbo Fire is my FAVORITE HIIT workout – it has lots of plyometric-style moves and Chalene is the best! It’s a ton of fun. And for those folks who aren’t ready to jump around and get crazy, there’s always a modifier. You can follow her; her feet don’t leave the ground, totally low-impact. If you want to try HIIT on your own, you can do it on a treadmill by alternating 1 minute sprints with 1 minute recovery jogs. This will give you a good idea of how it feels, but it can get boring. Cue Turbo Fire once that boredom sets in. But hey, that’s just me. I look forward to the workouts and look better and feel better than I ever have…so I’m a true fan for life 🙂
If you want to try HIIT on your own and would like any more details – or support – I’m happy to help, just shoot me an email! email@example.com
Now go KILL that cardio and don’t spend an hour every day on the treadmill when you could be getting MUCH better results from 15-20 minutes of HIIT!
~To Your Health~
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~