Nov 5, 2019

 by Debbie Basom

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.

1. Prisoner Squats (place hands behind your head and squat)
2. Mountain Climbers (in high plank, “run,” alternate drawing your knees in toward your chest)
3. Walking Lunges
4. Plank with Shoulder Tap (in high plank position, tap your opposite shoulder in a slow and controlled motion)
5. Speed Skaters
6. Russian twists
7. 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)
8. 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!

REFERENCES:

If you need visual references for the exercises above, here are some examples:

Prisoner Squats: 

www.muscleandfitness.com/workouts/leg-exercises/videos/prisoner-squat

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

Speed Skaters:

www.youtube.com/watch?v=BOCgMuczgZA

Russian Twist (can be done unweighted):

www.youtube.com/watch?v=LlccOWys8IU

180º Jump Squats:

www.youtube.com/watch?v=e_b-j-0UleU

Plank:

www.youtube.com/watch?v=pvIjsG5Svck