Here’s a fast total-body workout you can sneak in anywhere!
“Hot for the Holidays” Tabata-Style Workout:
Warm up for 5-10 minutes: do some cardio, jump rope, jumping jacks etc. to get the blood flowing, then do some bodyweight squats, lunges, arm circles to warm up the muscles.
Go through this circuit 1-4 times, depending on the amount of time you’ve got and how you’re feeling.
Perform each exercise for 20 seconds, and then rest for 10 seconds before moving to the next exercise.
- Prisoner Squats (place hands behind your head and squat)
- Mountain Climbers (in high plank, “run,” alternate drawing your knees in toward your chest)
- Walking Lunges
- Plank with Shoulder Tap (in high plank position, tap your opposite shoulder in a slow and controlled motion)
- Speed Skaters
- Russian twists
- 180º Jump squats (Squat, and as you rise, jump so you are facing backwards, landing softly in squat position, then jump back around to the front)
- Plank (hold on elbows)
Then, cool down. Be sure to bring your heart rate down slowly by walking or doing some other low-level activity.
Here are the 4 things to know about HIIT workouts …
- Always warm up with 5-10 minutes of easier activity, so your muscles and cardiovascular system are ready to go!
- Listen to your body. If you aren’t used to intense workouts, scale up slowly.
- Take a day (or 2!) off between intense workouts. Your body needs time to recover. Time permitting, you can do less-intense workouts between more intense workout days.
- Let your heart rate return to normal before you hit the shower. The cool down is a vital part of your workout, so don’t cut it short.
You will be amazed at how a little extra intensity can add up to a LOT of great results.
Experiment and have fun with it.
Make it an amazing and fit day!
If you need visual references for the exercises above, here are some examples:
Mountain Climbers: www.muscleandfitness.com/workouts/abs-and-core-exercises/videos/mountain-climber
Walking Lunges: www.muscleandfitness.com/workouts/leg-exercises/videos/bodyweight-walking-lunge
Plank with Shoulder Tap: www.muscleandfitness.com/training/workout-routines/alternating-shoulder-taps
Russian Twist (can be done unweighted):
180º Jump Squats: