Hi! How’s your afternoon going? Hope you’re having a great one so far! I stayed back from hiking to catch up on some work, and also enjoy a rare treat: a nap! So good.
Today, I have a new workout for you that’s a mixture of two of my favorite things: Tabata and strength. You can read more about Tabata training here, but it’s a time-efficient way to maximize your cardio sessions. You work as hard as possible for 20 seconds, rest for 10, and complete 8 rounds for a total of 4 minutes in each Tabata rounds. Since you’re working to your personal maximum effort, you are huffing and puffing (ready for a break) when the 4 minutes are over. This is where the strength training kicks in. It will give you a chance to recover slightly before hitting the next Tabata round, but keep your heart rate elevated for a higher calorie burn during the entire session.
Here’s what the workout looks like:
-Do not do interval training if you’re just getting started in the fitness world. (And if you are just getting started in the fitness world, here is a big virtual high five from me!!) Interval training and Tabatas are a next step option for those who already have a solid cardio and fitness base. If you’re just getting started in fitness, build up your cardio by completing 30 minutes of moderate cardio most days of the week. (It’s not an all at once thing: start with 5-10 minutes and increase your time slightly each week until you reach 30 minutes.) Beginner friends: you can still totally do this workout. Just skip the Tabata intervals and instead do 4 minutes of cardio of your choice, whether it’s on the spin bike, Stair climber, treadmill or rowing machine. If you need to keep things low impact, taking the jumping out of any jumping moves. For example, instead of jump squats, do regular squats. Instead of jumping lunges, roll with quick (with awesome form) walking lunges.
-As always check with a doc before making any fitness changes. Honor your body and modify as needed!
-Tabata intervals can be completed by totally resting in between each 20 second round, or continuing to move at a low intensity. You could either stop squat jumping entirely for the first round, or continue to squat and keep momentum for 10 seconds. Totally up to you! For some people, they enjoy to continue moving, yet enable themselves to drop their heart rate, while others (like meeee) just like to stop and rest for 10 seconds.
-Don’t forget, we’re almost through the September workout calendar too. Hope you’re enjoying it so far!
Have a lovely night!