July 12: Tabata Thursday

Last night was one of those nights where I felt like we had nothing in the fridge to make for dinner.

In reality, we had plenty of things to make, but I was hoping to open the fridge and a plate of food would appear.

Instead, it was a quick Italian stir fry that took maybe 15 minutes to put together:

Stir fry thing

-2 zucchini

-grape tomatoes

-Italian chicken sausage

-basil, oregano, red pepper flakes, olive oil, sea salt, splash of balsamic

-Over lobster ravioli for him and brown rice pasta for me. I didn’t snap a pic because my nightly episode of Girls was starting- I was distracted, haha.

MY OTHER VIDEOS

It feels really weird to not be teaching this week. I requested this week off a long time ago (we have to ask at least 2 months in advance), since I never call in sick and figured I might be ready for a break by now. At the time, I had no idea we would be in La Jolla the previous week, so it ended up being a special treat. The good news is that I have some extra time to get things ready around the house -we’re having company for a couple of weeks, and I’m so stoked- and make some new recipes and workouts to post.Β 

Ingredients

I figured since I’m not teaching, I can drop off some of the goodies I make to my work friends πŸ™‚

Breakfast:

Protein pancakes 3

Time to tackle laundry mountain. Pray for me.Β 

Hope you all have a wonderful day and I’ll see ya later on the Family page.

xoxo

Gina

Something to do:Β It’s Tabata Thursday!

Here’s this week’s 4 minutes of cardio glory:

The workout is only 4 minutes long (we all can spare 4 minutes at one time or another today!), and can be completed up to 3 times with adequate recovery in between rounds. (Fun: you can do the first video, second, then this one as a way to switch it up)

Some things to keep in mind:

-Tabata training is INTENSE. I mention this in the video (and the way I say it is kind of confusing- sorry about that) but be mindful of your heart rate. The purpose of the workout is to hit max intensity, but if it’s something you’re not used to, or you’re just getting into fitness, it may not be the best method of training for you. For more info, check out this post.Β 

-Avoid doing intense interval training two days in a row. You always want to alternate with steady state or active rest, as your heart is a muscle and needs rest, too. There’s no need -and it will actually hinder your results- to go balls to the wall every day.

-These moves are all high impact, so I provided some modifications if you don’t want to be jumping the entire time. If you’re injured, skip out on this one, and always check with a doc before making any fitness changes <3

-Sandwich this workout in between a warm-up and cool down. I nixed the music for this week -last time, I ended up setting my alarm and taking naps on the couch in between uploading to find out it was banned due to music- so feel free to blast your own favorite tunes. I’d love to hear what song(s) you chose!

-Check out the July workout calendar for ideas on how to incorporate Tabata Thursdays into your routine

-Check in! I’d love to see a sweaty post-workout pic (tweet me @fitnessista) or leave a comment to let me know how it went!

Week 3 check in

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58 Comments

  1. Julia on July 12, 2012 at 12:29 pm

    Yummy!
    If you have some goodies left, feel free to send them my way: Berlin, Germany.
    Thanks! πŸ™‚ πŸ™‚

  2. Claire @ Live and Love to Eat on July 12, 2012 at 12:34 pm

    Doing Tabatas like these on my weights-only days satisfies my craving for a good cardio burn. πŸ™‚

  3. Alexandria @ Brain, Body, Because on July 12, 2012 at 12:35 pm

    I’m excited to see what you do with that dark chocolate!

  4. Amy on July 12, 2012 at 12:41 pm

    I worked out this morning, so tabata #1 + quickie upper body + tabata #2 + quickie lower body + 1 round each of tabata #1 and #2. Looking forward to trying this video later this weekend. Thank you, as always! Can’t wait for that recipe!!

  5. Kate on July 12, 2012 at 12:41 pm

    i did insanity for the first month, but didn’t continue to the second month because i got bored working out inside and stopped seeing the awesome results i saw in the first month. now i’m back to doing it, but only every other day. out of curiosity why does insanity work if you’re doing it every day & is it safe (since you said not to do 2 intense days in a row)?

    • Fitnessista on July 12, 2012 at 1:14 pm

      anything for a short amount of time is ok. which is why people can stay at the health resort for a long weekend, workout balls to the wall everyday, and go back home to their lives after seeing some great results.
      after doing insanity myself, i wouldn’t train like the consistently because it does work you out to maximum intensity almost every day. i think a month is the ideal amount of time if you’re going to do insanity- i don’t recommend the full calendar and think the days/intensities could be switched around

      • Kate on July 12, 2012 at 1:28 pm

        awesome thank you!! πŸ™‚

  6. Jaclyn on July 12, 2012 at 12:48 pm

    This looks great! I’m definitely going to try it soon. I’m really starting to love Tabata. Knowing that each interval is only 20 seconds really helps me to push through the exercise.

    I was just curious as to how much time you think you should rest in between rounds if you plan on doing 3?

    • Fitnessista on July 12, 2012 at 12:50 pm

      at least a couple of minutes. i’d probably rest and walk around for 5 minutes or so.

  7. Stacey Marino @ GymandKitchen on July 12, 2012 at 12:52 pm

    I tried this while waiting for my green tea to brew. Great workout, broke a sweat right away – making that tea ICED now!

    • Fitnessista on July 12, 2012 at 1:15 pm

      haha i love it!

  8. Amber @ Busy, Bold, Blessed on July 12, 2012 at 12:56 pm

    I always end up with a laundry mountain! I hate it!

  9. SHANNON on July 12, 2012 at 12:56 pm

    Wow!! That workout was a real thigh burner!! I ALWAYS look forward to a new “tabata thursday” workout! Thank you so much Fitnessista for these great fat burners πŸ™‚

  10. Hannah on July 12, 2012 at 12:59 pm

    I did one of your tabata workouts yesterday and really liked it! I’m feeling it today πŸ™‚

    I have a question though… I usually work out for an hour in the morning and was wondering what you think is best to pair tabata workouts with. Like 12min tabata and strength training? Or 4 min tabata and a run? Normally I usually do a 2-3 mile run and strength training… but am really trying to switch things up a bit. If you could let me know what you think is best that would be great!

    • Fitnessista on July 12, 2012 at 1:15 pm

      i would pair it with strength training!
      so glad you liked the workout yesterday πŸ™‚

      • Hannah on July 12, 2012 at 1:41 pm

        Ok thanks! Looking forward to trying this one tomorrow… it looks great πŸ™‚

  11. Haley on July 12, 2012 at 1:04 pm

    Today is laundry day for me too!!! I’m praying!! Hahaha! But celebrating later with macaroons…AMEN! (:

  12. Emily @ Glitz Glam Granola on July 12, 2012 at 1:14 pm

    Mmm your stir fry looks delicious and like the perfect solution for when there isn’t much in the fridge! And how nice that you are taking the week off of work, I’m sure it will be nice to have some extra time with Liv and to catch-up on things! I especially can’t wait to see what those ingredients are going to make?!

  13. Tiffany on July 12, 2012 at 1:15 pm

    I am going to have to do this today! Thanks!

  14. Angela @ Eat Spin Run Repeat on July 12, 2012 at 1:18 pm

    Ooh yay I love me some tabata action! I know what you mean about taking a break from teaching. Sometimes I need one too, and when I come back, I’m overflowing with enthusiasm and excitement… and new playlists!! πŸ™‚ Have a great afternoon Gina!

  15. Yaara Leve on July 12, 2012 at 1:25 pm

    Thanks for the tabata. This looks great! I was just curious. You tweeted the other day that you did a killer tabata that left you shakin. Is this it? Because I’d like to try the “shaky” one too. Thanks again Gina! πŸ™‚

    • Fitnessista on July 12, 2012 at 1:26 pm

      this is it! i was filming the video. i did it one more time after filming, and i was a shaking mess when i left!

  16. Annette @ FitnessPerks on July 12, 2012 at 1:30 pm

    I love doing tabatas!! SUch a great burn. Hello sweaty mess. Hello πŸ™‚

  17. brooke @ sweats & sweets on July 12, 2012 at 1:40 pm

    You’ve turned me into a tabata lover. I did a leg style one yesterday, and oh man I am sore in places that I’ve never hurt before! Its nice to shake it up when all I do is run! But after my yoga class this morning, your new Tabata Thursday will have to wait! Too sore!

  18. Danielle@cleanfoodcreativefitness on July 12, 2012 at 1:47 pm

    Love the tabata workout!!!! I did tabata burpees and sprints today! It was so hard!!! I love it! Enjoy your day off!

  19. Abby on July 12, 2012 at 2:16 pm

    I love your tank! The polka dots are super cute!

  20. Erin on July 12, 2012 at 2:16 pm

    This is the third Tabata workout of yours I’ve done and I’m LOVING them. Thank you!!

    I did this one x3 with upper body strength workouts in between the intervals.

    Bring on more Tabata!

  21. Amanda on July 12, 2012 at 2:17 pm

    So excited to try the Tabata Workout! I love looking to the July Workout Calendar for inspiration and planning out my workouts for the week. Thanks!

  22. Averie @ Averie Cooks on July 12, 2012 at 2:29 pm

    I would love to open the fridge and for meals to just magically appear and turn up on the table, made and ready to go. And the dishes fairy can stop by after that, too.

  23. Melissa on July 12, 2012 at 2:29 pm

    Looking forward to trying the new video! For one of your previous workouts I used “We Run the Night” (Havana Brown ft. Pitbull)…I love the song (high energy!) and it’s about 4 minutes long, so perfect for a tabata segment.

  24. Marysa on July 12, 2012 at 3:23 pm

    I really need to perfect my protein pancake skills. Mine never looks tasty as yours!

  25. @pluvk on July 12, 2012 at 3:24 pm

    I can see why you were shaking after you filmed this! I’m shaking, too… from fear! πŸ™‚

    • Fitnessista on July 12, 2012 at 4:33 pm

      hahaha have no fear!

  26. Talia @ Bite Size Wellness on July 12, 2012 at 3:24 pm

    It would be amazing to open your fridge and have a fresh plate waiting for you made with your house ingredients some days…I enjoy cooking, but on an off day it would be amazing.

  27. Amanda on July 12, 2012 at 3:29 pm

    That stir fry looks so yummy, I shouldn’t look at food blog posts when I’m hungry and trying to meal plan. Though on the plus side I have a new meal idea for next week πŸ˜‰

  28. Emily on July 12, 2012 at 3:36 pm

    The quickie dinners sometimes become the favorites!

    Looking forward to the macaroon recipe coming soon πŸ˜‰

    I’ve been scaling Laundry Mountain for a couple of weeks now. Why do clothes keep getting dirty, I just washed you!! πŸ™‚

  29. Lisa on July 12, 2012 at 3:59 pm

    I was like that yesterday with my fridge, we had lots of food, but nothing was calling out to me. I LOVE tabatas! I’ve tried both of yours already and they are both awesome. Can’t wait to try this guy out!

  30. Rachel C on July 12, 2012 at 4:21 pm

    Tabata Thursday is quickly becoming my favorite workout of the week! And I love this video. Today we did Workout 1 from SSU 2011 and replaced the 1 minute cardio blasts with Tabata. It was intense! Thanks for all the great workouts!

  31. Caitlin @ ArtemisPrime on July 12, 2012 at 4:38 pm

    LOVE tabatas! Thanks for sharing!

  32. Emily P on July 12, 2012 at 5:22 pm

    LOVE these. it’s like a shortened insanity πŸ˜‰ great ending to a workout! i hope you keep tabata thursday even after summer shape-up πŸ™‚

  33. Janiek @ A non-perfect girl on July 12, 2012 at 5:22 pm

    OEHHH lobster ravioli! Sounds so good!

  34. Erin on July 12, 2012 at 7:24 pm

    did this tabata + the other two – love them!

  35. Jillian @ Farmbelttobeltway on July 12, 2012 at 10:02 pm

    Keep the Tabata Thursdays coming! They are so helpful! I just did it for the first time and I loved it! So quick and effective, my heart was really pumping. I only did one quick round to test it out since I’m pretty sore from my workouts this week but I can’t wait to do more!

  36. Michaela on July 12, 2012 at 10:12 pm

    love love love it!
    also, can you PLEASE share where you got your tank from?! it is gorgeous!

    • Fitnessista on July 12, 2012 at 11:34 pm

      thank you! lululemon πŸ™‚

  37. Lauren on July 12, 2012 at 10:38 pm

    Love love love your blog! I’m a new(ish) mommy – my little Lilliana will be 2 months on Saturday. It has been the most challenging and rewarding thing ever. πŸ™‚ I am SO enjoying reading about Livi and all of her milestones, as well as your fitness and food adventures! I’m a gym-bug-wannabe (former ballet dancer and teacher) and wannabe cook, as well, so your blog is definitely helping pave the way for me. All the best to you, the Pilot, gorgeous Olivia (love that name – it was one of the names almost chose…maybe for our next bebe?) and Bella! Cheers!

  38. Madison (Pointy Toe Shoe Crew) on July 13, 2012 at 12:41 am

    I celebrated Tabata Thursday with one round of each of the videos you’ve posted while my grape tomatoes roasted for my chicken capreesy salad πŸ™‚ I still can’t believe how schweaty only 12 minutes of cardio can make me!

  39. Georgia on July 13, 2012 at 1:48 am

    I’m LOVING doing tabata and I really like these new moves. Thank you! You may have mentioned this already but would 2 or 3 rounds of tabata take the place of sprints (or whatever cardio interval training one would normally do on that day)?

  40. Melissa (Better Fit) on July 13, 2012 at 2:59 am

    Fantastic video! I love tabata.

    I always look for a ready plate of food in my fridge too! It’s funny how rarely it happens. What is my fridge doing all day long?!

  41. Bek @ Crave on July 13, 2012 at 4:41 am

    A week off wow- are you fidgety? Walking round the house with ants in your pants? Haha I guess doing your own workouts and your hectic life would keep you occupied but do you miss teaching? Or is it a welcomed break?

  42. Chelsea @ One Healthy Munchkin on July 13, 2012 at 7:49 am

    That Italian stir fry looks amazing! I’m obsessed with chicken sausage lately.

    Enjoy your week off! πŸ™‚

  43. Emily on July 13, 2012 at 9:57 am

    I’m a day behind and did Tabata today. The new video…whew! I did that, the one from last week, and the new one again. I’ve never done three sets and definitely feel like I got a good workout! Thanks!

  44. Heather on July 13, 2012 at 12:01 pm

    I just did this workout mixed with another Tabat workout you had posted in a previous week to get in 8min. I also did the week three weight session twice for a 30min hardcore workout. Thanks so much for posting all of these workouts, I love them!

  45. Jeana on July 14, 2012 at 12:18 pm

    I am currently doing NASM and I LOVE it! It is so informational and it really digs deep into the things we should know as trainers!

    Good luck!

  46. Kara D on July 15, 2012 at 8:44 am

    Just did this one with the previous two mentioned (I let my heartrate return to normal between each round) and my heart is pounding once again after the third!

    • Fitnessista on July 15, 2012 at 2:57 pm

      amaaaaazing πŸ™‚ great job!

  47. Nic on August 19, 2012 at 4:40 pm

    Did four rounds of this with 2 min. rest in between it was awesome! My buns are totally burnin the day after.

    • Fitnessista on August 19, 2012 at 5:01 pm

      whoo hoo!

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