Whew, this week has been a hard and I’m glad I finally made it here. Are you feeling it too? Is it spring fever? Is that what this feeling is? The feeling of plodding along because you know something is just about to become AWESOME?
This Friday, the girls ( Mar, Cynthia,and Courtney) that put the Friday Five Link-up together decided on the them “Fitness Favorites.” I thought I’d share some of my favorite workouts. Because Pinterest is my favorite source of inspiration for my workouts I’ll post a link to both my pin and for those of you not on Pinterest I’ll post the bloggers site so you can check them out. (But seriously, why aren’t you on Pinterest?)
When I started trying to get healthy two January’s ago I learned about HIIT and Tabata training. Basically (and I mean very basically, because I’m not a doctor or a trained fitness expert, so please do your own research!) HIIT or high intensity interval training, is doing a form of cardiovascular exercise, which vary from 4–30 minutes. They are short, intense workouts provide improved athletic capacity and condition, improved glucose metabolism, and improved fat burning.
In HIIT training you go hard for 2 – 3 minutes and then do something at lower intensity for one minute. Think about running on a treadmill, you’d go at your fastest sprint pace for two minutes and then slow it to a jog for one minute, then back up to two and repeat. Or, for me, run for two minutes, walk for one.
In Tabata, you go hard 20 seconds, rest for 10 seconds repeating that circuit eight times for a total of four minutes. You go all in for 20 seconds, rest for 10. So, 20 seconds of your fastest, highest high knees, rest for 10 seconds. Best squat jumps for 20 seconds, hold a squat for 10. Get the picture?
If you’re new to this kind of workout, take it easy and monitor your own heart rate. You’ll get your heart rate up pretty high, pretty quickly and there is very little recovery time, so watch yourself.
I like tabata training because I can accomplish it. I can make my brain say “Sister, you can do ANYTHING for 20 seconds. YOU CAN DO THIS.” Or “Aim, you can run for two – three minutes because then you get to walk for one. You can do anything for two minutes!” This type of training is great for fat burning and metabolism and frankly, I like it because it’s about thirty minutes of hell but then it’s over. A 90 minute workout? “Ain’t nobody got time for that.”
With all of these workouts, if you can’t do one of the moves, add in a substitute of your own.Work at your level but keep moving. For example, substitute in jumping jacks instead of plank jacks – just find an activity to get you moving through the twenty seconds!
So, without further ado my favorite Tabata workouts:
1.) Fit In Heels Tabata Tuesday series from Katy at Fit in Heels who helped get me through those first forty pounds. Her workouts are fun, doable and kickass. I love that she has videos for all of these moves because frankly, Side Burpee? Dive Bomb Push Up with Major Air? Um, WHAT? Yes, thankfully Katy does great video for fitness newbies like me.
2.) Tina Reale‘s Full Body Tabata: This is the workout that got me started on Tabata in the first place I think, right “Molly Fox” (my amazing workout partner in crime)? Again, great workout and links at the end to all of the moves.
3.) Blond Ponytail: Jess is another amazing woman who got me through the first forty. This Total Body Home Workout is going to kick your butt. You’ll want to die. You will survive. With Jess, a lot of her workouts I’ve adapted into a tabata style, and I think you can do this with a lot of routines. For example, this holiday workout, I just do the circuit for twenty seconds instead of the number she suggests. Jess is incredible and her videos are easy to follow for us rookies.
4.) Coffee Cake and Cardio: This girl is my fitness inspiration. She’s real. She gets the challenges I face. I love that she shares her successes and failures openly and honestly. On top of all that, she plays football. OMG. The dream! She gets to HIT people. Love her. Here is a tabata workout that Ashley put together that’s easy to follow and anyone can accomplish it. This one isn’t as cardio heavy, but gets you a full body workout. (Ashley is expecting her first baby! She’s working out through the pregnancy and just another reason I think she is fantastic. Congrats, lady! Head on over and show her some love)
5.) Fitnitchick: Tamara is a Fitness Pro. A leader of women. And a total booty kicker. I wanted to share this workout because it includes my number one favorite piece of fitness equipment. The Bosu Ball. (Ok, maybe it’s a toss-up between the Bosu and the TRX. Both make me feel like a kid and a badass simultaneously.) If you have a bosu or your gym does, this is a great piece of equipment to add to your routine or use Tamara’s that she’s demonstrated here.
There you have it, my fitness favorites. What are some of your favorite workouts? Do you have a favorite at home workout routine that you like to do?
Happy Friday. Happy Spring!
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