Archive for Workouts

tabata

Tabata This! – Work harder, not longer

The New Year is here and this might mean that you have a new fitness goal. A fun way to exercise is to attend a group Tabata class, or even add Tabata exercises to your own workouts. The intensity of Tabata requires you to work out harder for a shorter amount of time…. with excellent results.

What is Tabata?
Tabata was founded by a Japanese scientist named Izumi Tabata and fellow colleagues at a department of physiology in Japan. It is a form of High Intensity Interval Training (HIIT)…. which requires you to work at a high intensity for a short period of time followed by a short rest period before repeating the high intensity interval again.

  • One complete cycle of Tabata is 4 minutes long.
  • Each round is 20 seconds of intense work followed by 10 seconds of rest.
  • Each round is repeated 8 times, totaling 4 minutes.
  • You can do one cycle of Tabata, or multiple cycles of Tabata.
  • The 20 seconds of work is at full-effort. You must earn the 10 seconds rest.
  • You can also count each rep you successfully perform for each 20 sec round. The lowest number of reps successfully completed in a round is your Tabata score. Your Tabata score can be used to monitor your fitness level over time.

Why do Tabata?

  • Studies have shown Tabata to increase both the aerobic system as well as the anaerobic system.
  • Tabata enables shorter work-out times while achieving results similar to a longer work-out.

What type of exercises make a good Tabata?
Whole body exercises are the ideal choice for a Tabata exercise…not exercises that focus on smaller muscle groups. Some basic examples are:

  • burpees
  • squat jumps
  • push ups
  • tuck jumps
  • switch kicks
  • Med ball squat and throws against a wall
  • sprints
  • donkey kicks
  • spiderman push ups
  • split jumps

Tabata Timer
My favorite Tabata timer app is the iPhone app “Tabata Timer” by Garaui Technology lab. You can also use a regular stop watch or purchase music that incorporates Tabata intervals.

 

Tabata exercises are also a great travelling workout option. All you would need is a timer and a set of 6 Tabata worthy exercises to make up an intense 30 minute workout (includes a few minutes to warm up and cool down).

With Tabata, work out harder… not longer!

 

popsicle workout

Traveling workouts – the popsicle stick workout

Summer is almost here and that often means traveling and vacations. I get many requests for workout ideas while on vacation. An easy and interesting one is the popsicle stick workout. Here is how it works:

You will need:

  • Popsicle sticks (available at Target or any craft store).
  • 2 plastic cups – One labeled “Daily Workout”, one labeled “Done”.
  • Permanent pen

Directions:

  1. Label each popsicle stick with an exercise. I have provided some example exercises below.
  2. Each day you can grab all, or a few, popsicle sticks from your “Daily Workout” cup.
  3. When you have completed the exercise, put the popsicle stick in to the “Done” cup.
  4. When all exercises are in the “Done” cup, repeat.

Exercise examples:

Here are some example bodyweight exercises that you can write on the popsicle sticks.

25 mountain climbers

20 push ups

20 squat jumps

25 burpees

30 situps

30 tricep dips

30 incline push ups

25 alternating side planks

40 hops (20 each leg)

30 jumping jacks

20 inchworms

30 knee ups

15 spider-man push ups

15 diamond push ups

25 supermans

10 tuck jumps

30 prisoner lunges (15 each side)

40 bicycle crunches

30 skaters

50 squats

50 (25 each leg) step ups

 

Enjoy your vacation and stay healthy!