I must confess that even I have a hard time getting in a workout at home. With a perpetual flow of dirty laundry and dishes, constant requests from a five year old for snacks, juice and help building yet another train track and an old farm house that requires constant upkeep and repair, I'm just as distracted as the next mom. But I have found a quick high intensity fitness program that can be done in a group fitness class, at home, at the park and in a box with a fox. It's TABATA.
Named after Dr. Tabata, the program is nothing more that interval training with short high intensity exercise and even shorter rest/recovery periods. Specifically 20 seconds of work and a 10 second rest, repeated 8 times. The whole thing takes 4 minutes and can be done with any cardio exercises. Ideally, you would do at least 4 Tabata rounds with a 1-2 minute break between rounds. I have used this style of interval training on cardio equipment i.e. treadmill, stationary bike & row machine, sprinkled into personal training sessions to keep an increased heart rate during other strengthening exercises, in group classes from kick boxing to boot camps and at home for a quick, kick my own butt work out.
I'm going to continue adding videos to this blog post so check back regularly for new workouts and specialty workouts.
Download a TABATA playlist or timer app so you can focus on the workout, instead of the clock.
Here's one of the playlists that I use. Total Body Tabata Vol. 1
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