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6/28: Tabata Thursday

*Or Tabata Wednesday and a half, but I wanted to have this up tonight for the Thursday morning early gym-goers (even though you can totally do it at home!)

It was a clumsy day over here.

You know, the kinda day where anything you touch seems to spontaneously erupt into flames and crumble into a pile of ash on the floor.

That was me… I knew it would turn out like that when I put Livi down for her morning nap, came downstairs to make coffee and get ready for work. I dropped my mug and spilled coffee everywhere, including that space along the side of the fridge. It was fun trying to clean up the coffee lake.

I also dropped my shirt into the toilet at work but that’s an entirely different story. Thank goodness I had a backup :/

During pool class, I prayed for rain.

Storm

Even though the storm clouds came, the class went on, and just like all of my other pool classes, it was totally fine. I dread pool every single time -even though class is always fun and I try to give them an awesome workout, it’s just way out of my comfort zone and makes me super nervous- and the hardest part, like anything else, is the anticipation. As soon as I’m done, I’m always like, “Hmmm. That really wasn’t so bad”

Some eats:

A salad beast with quinoa, lentils, greens, turkey and tahini sauce (from Trader Joe’s)

Salad 5

Salad 6

I’ve been LOVING the tahini sauce lately- it’s especially amazing on salads and stir fries

Stir fry

Stir fry 2

amazeballs at work

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and a fancy appetizer I made while waiting for the Pilot to get home.

Wine and crackers

Crackers and vino FTW.

__________________________________________________________________________

Tabata Thursday is here again!

Tabata thursday june 28

Thank you so much to those of you who rocked out the workout last week and let me know how it went! Glad I wasn’t the only one shaking afterwards πŸ˜‰

This week is a similar setup with different moves.

Some things to remember:

-Tabata training is INTENSE – not the best choice for new exercisers. If you’re just getting started, try building up to interval training by adding some power surges in your workouts (more speed, more resistance or a combo of the two). A great place to start is 2 minutes easy, 1 minute challenging. Shorten the challenging intervals and decrease the rest gradually over time as you get stronger.

-Just like your biceps, triceps, everything else, your heart is a muscle- it needs rest, too. High intensity intervals of any sort should NOT be completed on consecutive days. Alternate interval training with rest days or steady state so your ticker can get some recovery time.

-Always warm up, cool down, and talk with a doc before making any fitness changes. If you have any injuries, be mindful of those, exercise wisely and modify as necessary.

Tabata in a nutshell: Β 20 seconds HARD, 10 seconds easy, 8 rounds = 4 minutes. (For more info on Tabata, check out this Focus On post.)

That’s it! 4 minutes to a sweaty, awesome, fat-torching workout. Complete this workout up to 3 times in one day, with a decent amount of rest in between rounds (at least a couple of minutes so your heart rate can come down)

-Feel free to listen to the moves and form cues, and then add your own music (around 2:30) if you’d like to rock out while you finish the workout. I’d love to hear what song you chose! I actually ended up having to make the video 3 times, since YouTube banned my video in 214 countries for trying to add music to the workout song. Maybe I’ll have to make and record my own music next time? [I think that’s something we all don’t want, haha]

The video:

 

The moves:

-High knees

-Sumo jumps

-Side jumps (different than last week)

-Mountain climbers (any variation you prefer)

Each move is repeated twice.

So, how’d it go?!?

Leave a comment to check in when you finish it, how many rounds you did and how you feel!

Week 3 check in

I think we all have 4 minutes to spare πŸ˜‰ GIT IT!

#tabatathursday= attractive faces

NewImage

Happy jumping! <3

xoxo

Gina

New on the Family page: Calming my fears

Fashion:Β Meg’s eyeliner how-to

Something to think:

RIP Nora Ephron <3

(“I Remember Nothing” is a fantastic read, if you’re looking for something light and witty)

Source: google.ca via Joanne on Pinterest

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142 Comments

  1. Caitlin on June 28, 2012 at 5:17 pm

    Woke up and did 1 tabata, did workout 3 and then 2 more tabatas! Woohooo

    • Fitnessista on June 29, 2012 at 12:21 am

      amaaaaaazing

  2. Rachel C on June 28, 2012 at 5:23 pm

    Yay for Tabata Thursday!! I did 2 circuits of Workout 3 and one round of the new Tabata routine. It was an awesome workout. I felt like a very sweaty Wonder Woman afterwards!

  3. Kayla on June 28, 2012 at 5:35 pm

    Love Tabata! I teach a class at work strictly Tabata it is great! Always gets you super sweaty!

    • Fitnessista on June 29, 2012 at 12:21 am

      how many rounds do you do in a class? we have a tabata class at work, too

  4. Beth on June 28, 2012 at 5:42 pm

    This tabata routine was EXACTLY what I needed today! Thanks, Gina! Keep em coming πŸ™‚

    • Fitnessista on June 29, 2012 at 12:21 am

      thank you friend and great job! i will πŸ™‚

  5. Kristin on June 28, 2012 at 6:05 pm

    ahhh i seriously look forward to Thursdays now!!! Can these please never stop! haha i love them!!! thank you!!! I just did one round now im going to walk my dog and do another πŸ™‚

    • Fitnessista on June 29, 2012 at 12:20 am

      awww yay! comments like this definitely make me want to keep doing them- it’s so much more fun when you know people are looking forward to it πŸ™‚
      xoxo

  6. Janiek @ A non-perfect girl on June 28, 2012 at 6:05 pm

    Omg she died!? She’s the director of my favourite movie ‘julie and julia’ ! THats so sad, rip.

    • Fitnessista on June 29, 2012 at 12:20 am

      it was shocking to me, too πŸ™

  7. Kristin on June 28, 2012 at 6:05 pm

    PS- those side jumps….WOW! Killer

    • Fitnessista on June 29, 2012 at 12:20 am

      for real

  8. Shannon on June 28, 2012 at 6:21 pm

    I did my first Tabata workout after my first TRX class. It was only a demo TRX but still a great day of firsts I love to hate.

  9. Elle on June 28, 2012 at 6:23 pm

    I didn’t realize how sore I was from doing the week 3 workout yesterday until I did the tabata! Did it twice and my legs and abs were burning!

    • Fitnessista on June 29, 2012 at 12:20 am

      πŸ™‚ !

  10. Caitlin on June 28, 2012 at 6:53 pm

    My arms are still soo sore from workout 3 from MONDAY! had 2 slices of papa johns for dinner tonight…I never do that but I was in a situation where it was the only thing offered and I was totally starving…had some healthy snacks but needed something really substantial. Other than that my eats have been awesome…lots of salads and oats πŸ™‚

    • Fitnessista on June 29, 2012 at 12:19 am

      of the pizza world, papa john’s is one of the best places to go.
      love salad and oats, too πŸ™‚

  11. Brittany @ Eating Bird Food on June 28, 2012 at 7:01 pm

    Totally trying this tabata workout tonight! Can’t wait. πŸ™‚

    • Fitnessista on June 29, 2012 at 12:19 am

      let me know how it goes!

  12. Molly on June 28, 2012 at 7:36 pm

    I did the TABATA today, and it was wonderful! The side to side jumps are rough but amazing. It felt good to work that hard, but since was only 4 minutes, I was like I can do this.

    • Fitnessista on June 29, 2012 at 12:19 am

      love-hate those too! the 20 seconds last FOREVER
      and you’re right, you can do anything for 4 minutes! <-- how i think about it, at least πŸ™‚

  13. Mary Kate on June 28, 2012 at 8:02 pm

    Took a 4.5 walk; stopped and did the tabata in the middle (right by Lake Michigan)!

  14. Catherine Crain on June 28, 2012 at 8:36 pm

    whoo! did your tabata video, feeling out of breath & sweaty! thanks gina πŸ™‚

    • Fitnessista on June 29, 2012 at 12:18 am

      amazing job!

  15. Susan on June 28, 2012 at 8:53 pm

    Noticed you were wearing your heart rate monitor in the video and am curious how many calories it said you burned in the 4 minutes?

    • Fitnessista on June 29, 2012 at 12:18 am

      i had the watch on, but not the chest strap, so i’m not sure. last time i did it, i burned 60ish calories in a 4 minute session

  16. AR on June 28, 2012 at 9:08 pm

    So I tacked one tabata onto the beginning of each workout 3 circuit… for a total of three circuits. my arms are shaking as I type. Killer!!!! On a side note, thanks so much for leading this summer shape up! This is the first time I’ve checked in but I’ve followed each workout so far. I’m studying full time for the bar exam next month and my fitness efforts would be zilch without your guidance. Best study breaks ever!

    • Fitnessista on June 29, 2012 at 12:17 am

      that makes me so happy to hear! working out makes for a perfect (and energizing!) study break! so glad you’re enjoying it <3
      good luck with your studying and upcoming exam!

  17. AJ on June 28, 2012 at 9:31 pm

    Oh my goodness gracious… Just finished Tabata and holy guacamole am I sweaty! Thanks for the great workout as usual! πŸ™‚

    • Fitnessista on June 29, 2012 at 12:16 am

      <3!

  18. Amy on June 28, 2012 at 9:55 pm

    Oh my!! That was intense Tabata thursday !!

    • Fitnessista on June 29, 2012 at 12:16 am

      great job! and now you can bask in your glory all day πŸ˜‰

  19. Suzanne on June 28, 2012 at 10:01 pm

    It’s almost 10pm here on the East Coast, and I was tired and being lazy. But I got my butt up and did 3 sets. I feel great! πŸ™‚ Thanks for another awesome shape up.

    • Fitnessista on June 29, 2012 at 12:16 am

      whoo hoo!! thank YOU for doing the workouts πŸ™‚

  20. Abby on June 28, 2012 at 10:22 pm

    Is tabata something you would avoid during the second part of the cycle when ttc?? I’m always super paranoid about over doing it just in case I “might” be prego and I don’t really know if it would would even matter or not. What’s your opinion?

    • Fitnessista on June 28, 2012 at 10:32 pm

      YES.
      i would definitely stick with low impact

  21. Nirinjan on June 28, 2012 at 10:31 pm

    Two rounds of tabata today for me and I can already tell I am going to be sore. But it’s definitely a mood lifter! I really felt so much better after just 8 quick minutes. Thanks!

    • Fitnessista on June 29, 2012 at 12:15 am

      amazing job! it’s amazing how well they work with very little time- glad you liked it!

  22. Robin on June 28, 2012 at 10:50 pm

    Hey Gina – You should teach Aqua Zumba (the instructor portion is on the pool deck), although I know you do a GREAT job with those water workouts!!!

    • Fitnessista on June 28, 2012 at 11:23 pm

      i keep begging my boss to bring in aqua zumba! i would LOVE it

      • Meghan on June 29, 2012 at 12:40 pm

        Gina!!! How can we get your to look forward to the aquatics class???
        πŸ™‚

  23. Mary e on June 28, 2012 at 11:22 pm

    Checking in! Skipped the tabata today because I’m nursing a knee and back injury and knew theimpact would be too much. That’ll teach me to do Turbo Jam on an off day. Did Jillian Michaels phase 2 bc I also sat out of the first workout 3 with said injuries.

    • Fitnessista on June 29, 2012 at 12:26 am

      let ’em heal, friend!

  24. Natalie Rae on June 29, 2012 at 8:44 am

    Did Tabata THURSDAY before heading to an all day event on Pope πŸ™‚ Baby watched me from the crib- trying to get her use to it since we cosleep… she was very entertained! My tush hurts now from wkout 3 on Wednesday and Tabata this morning. Friday I am taking a rest finally- heading to Wilmington to out run the heat- and Saturday will be wkout 3 again + a steady state power stroller walk VERY EARLY morning- 106 predicted!

  25. Lisa on June 29, 2012 at 9:28 am

    My tabata Thursday round was KILLER! High knees, sumo jumps, switch lunges, and mountain climbers – 3x with 2 minutes rest in between sets. Redonk. I love it and hate it all at the same time!

    • Fitnessista on June 29, 2012 at 10:49 am

      BOOM! it’s definitely a love-hate thing πŸ™‚ the good news is that it’s over so quickly!

  26. Jessi on June 29, 2012 at 11:58 am

    I did it – Tabata Friday for me. I’m amazed what 4 minutes can do! Wow, keep it coming =)

  27. Britta on June 29, 2012 at 12:06 pm

    Like jessi I just did tabata Friday. I was wondering is this really an effective workout? My parents think that four minuets is not a lot of workout time but I keep telling them how much I push myself. Is it really as effective as doing something at the gym?

    • Fitnessista on June 29, 2012 at 12:07 pm

      YES, especially if u do it 3 times!

      • Britta on June 29, 2012 at 12:45 pm

        Great. I am new to tabata so I only do it once but I’m gonna work my way up to three times. Can’t believe that in four min I can get in a great workout.

        • Britta on June 29, 2012 at 12:46 pm

          Especially if you are me and hate going to the gym unless it’s for spin, step or Zumba!

  28. Mandy on June 29, 2012 at 1:46 pm

    I have to try this one , it looks really intense . Thank you so much for the amazing workouts,
    I have a question.I do some pilates and try to eat very clean and healthy. The problem is that since the summer vacation had started i go out everyday and since i’m not home i also eat out a lot. When i come back home i’m really exhausted and i really don’t feel like working out… how can i stay healthy, workout and still go out and eat out?
    thanks,
    Mandy

  29. Mandy on June 29, 2012 at 1:48 pm

    I have to try this one , it looks really intense . Thank you so much for the amazing workouts,
    I have a question.I do some pilates and try to eat very clean and healthy…the problem is that since the summer vacation had started i go out everyday and since i’m not home i also eat out a lot.. When i come back home i’m really exhausted and i really don’t feel like working out, how can i stay healthy, workout but keep eating out ?
    Thanks,
    Mandy πŸ™‚

  30. Pinky on June 29, 2012 at 5:51 pm

    Happy Tabata Friday!!! Woooohoo, these are super hard but I LOVE THEM! Please please please keep them coming. They are now my go to if I don’t want to work out, or if I am crunched for time (on non consecutive days of course!). I can spare 4 minutes no matter what.

    I did have a question, when you say repeat up to 3 times do you mean repeat the 4 minutes 3 times (i.e. a 12 minute workout), or add 1 more rep to the 2 we do in the 4 (so then a 6 minute workout)?

    I listend to VIC’s Wobble! Yes it’s old, but I can still jam out to it.

    Happy friday awesome lady! xoxo

  31. Hope on June 29, 2012 at 6:19 pm

    Thanks so much for these workouts! I love them. They are Insanity tamed down. I love a challenge, Insanity is not something I could do everyday, it’s 40 minutes of kick your butt intensity. I love your 4 minute intervals, I plan to do this at the start of my stagnant hour of step aerobics everyday. I can’t wait to try more of your workouts. You are amazing. Thanks for your video workouts, keep them coming.

  32. Carly on July 1, 2012 at 8:28 pm

    So… just did the Tabata workout today (Sunday). Thursday was husband/wife lazy day on the couch, so I made it up today! 3 rounds with 5 min rest+abs in between each round and now I’m DRIPPING!!! Thanks!! I am a week behind, so I got in the Week 2 workout + HIIT 3 times this week, steady state 1 time, and yoga twice! woohoo! Need to stop eating so many sweets though…

    • Fitnessista on July 1, 2012 at 9:53 pm

      whoo hoo!!

  33. Matt on July 2, 2012 at 8:06 pm

    I’ve been a lurker on your blog for a while. Just wanted to say it’s so refreshing to see people recommending Tabata/HIIT cardio versus steady state. So many benefits to training intensely, rather than just chugging along at one pace while flipping through your US weekly mag..Great blog, keep up the good work!

    • Fitnessista on July 2, 2012 at 11:09 pm

      now that time is limited over here, i’ve really started to preach the benefits of hiit- you get it done in way less time!
      thanks for checking out my blog πŸ™‚

  34. Kailey on July 12, 2012 at 10:56 pm

    I LOVE Tabata Thursdays! thanks so much, it was a great sweat!

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