Sometimes getting a workout in and around my schedule can be tricky. But making that quick 30 minute slot will usually give the best workout. I use Tabata training, to work my energy systems to the max meaning I burn fat and work the Cardio Vaslcular at the same time.
I’ll choose five exercises, be active for twenty seconds and rest for ten seconds repeatedly and finishes feeling relieved, sweaty and glad that fitted that thirty minutes in.
I’m going to show you an example, I used:
- 8kg Kettle bell – or another weight is fine, either heavier or lighter. Such as a big bag of pasta or a small child.
- Step – or a stair will do just fine.
- Interval Timer – such as ‘SIT app’
You’ll stay on each exercise for four minutes, 8 sets of 20 seconds of work and 10 seconds of rest. Then move on to the next exercise. Power on through and don’t give up.
#1 Kettle Bell Swing (wood chop)
Hold the weight with both hands. Swing it under your legs, bending at the knees and the hips.
Then swing it up in to the air, keeping your arms straight, using your core to support your back.
Then use momentum to keep swinging it under and over.
#2 Mountain Climbers
Start with hands on the floor and body extended in a plank like formation.
Bring one foot as far up to your hands as possible, keeping your hips down/in line with the body.
Jump and change feet.
#3 Back Lunge and High Knee.
Start by standing tall, shoulders back and down, feet hip width apart.
Take a big step back and bend both knees to a 90* angle, keeping the upper body upright.
Driving through the front heel, stand up balancing on one leg.
Bring the leg, previously behind, in to a bent position so that the knee is in line with the hip.
Swing that same leg behind again and repeat.
Three on one side, then change.
#4 Step Up’s
Using a step or a stair/bench/chair, something with height and stable.
Step up on the step with the right foot, followed by the left foot.
Then step down on to the floor using the right foot first, followed by the left foot.
Repeat five times on the right, then on the left.
As fast as you can.
Start by standing tall, shoulders back and down and feet hip width apart with toes forward.
Bend knees and places hands on the floor.
Step or jump back in to a plank, don’t let your hips drop. (use your core to keep it strong).
Bend elbows to lower down to the floor for a press up. (and easier version would be to place knees on the floor at this stage).
Push yourself back up and jump in to the crouch position.
Push through the feet to jump up high, throwing hands up in to the sky.
Drink plenty of water and enjoy.
I also need some new Jazzy Pants, mine are starting to wear a little thin. If any of you can suggest some awesome new ones, please do.