Friday, March 15, 2013

Fit Friday - Tabata!

Right now you may be thinking, what is tabata?

Tabata is an awesome way of working out with intervals, which are great for raising and lowering your heart rate, and ultimately giving your endurance a big boost.  The idea is to work really, really hard for a segment, take a short rest, and then work really, really hard again - but for a short amount of total time.

This is a GREAT workout when you don't have a lot of time and/or can't get to the gym, but want a combination of cardio and strength.  This workout features tabata segments with strength segments interspersed.  Now, you will need a set of weights for one of the strength portions, but if you don't have any, you could easily choose another body weight exercise, or improvise by using household items.  This is in my regular rotation, and was definitely a go-to workout before we had a second car when James and I were stuck in the house everyday.  Check it out:

(I would recommend getting your body warm by taking a walk around your house for a few minutes.)

Tabata Circuit 1
Burpees 20 seconds / Rest 10 seconds
Jumping Jacks 20 seconds / Rest 10 seconds
Repeat for 4 minutes

Strength Circuit 1
Pushups 30 seconds
Walking Lunges 30 seconds
Repeat for 3 minutes

Tabata Circuit 2
High Knees 20 seconds / Rest 10 seconds
Side to Side Leaps 20 seconds / Rest 10 seconds
Repeat for 4 minutes

Strength Circuit 2
Bicep Curls 30 seconds
Squats with Overhead Press 30 seconds
Repeat for 3 minutes

Tabata Circuit 3
Jump Squats 20 seconds / Rest 10 seconds
Mountain Climbers 20 seconds / Rest 10 seconds
Repeat for 4 minutes

Strength Circuit 3
Reverse Lunges 30 seconds
Plank 30 seconds
Repeat for 3 minutes

In between each circuit, take rest as you need it and drink lots of water.  Above all else, remember to use proper form and listen to your body as this workout is a little higher impact in some parts.  I love this workout, and when I do it, I usually run through the entire workout twice, and then do each exercise for 1 minute, which makes for almost an hour.... but that's just me!  You can also modify as you need or want to.  For example, in the last strength circuit, since you end up doing a plank 3 times, I like to do a regular plank, then on the next round do a right-side plank, then a a left-side plank.

Do you have any plans for the weekend?  Tomorrow we'll be attending a child-friendly St. Patrick's Day party, so I'm excited for that!  It means I will be making a special dessert (hint: Grandma Cindy, it might be your favorite cake I make!), and I will probably share that with you on Sunday.

Until then, have a great weekend!

Original workout plan from Fit Fab Cities