It’s Monday! What have you done for your body so far today?
Taking it easy? Grumbling with a “case of the Mondays?” Staring blankly at a computer screen?
You’re only 4 minutes from your second wind; and you can even do it at your desk.
I’ve been really into weight lifting, but that doesn’t mean cardio can be completely ignored; endurance training is just as important.In my bootcamps, I’ve started implementing some tabata circuits every other week or so.
If you’re not familiar with tabata, it’s fast-paced interval training with high intensity and minimal recovery.
The protocol? 20 seconds of work, followed by 10 seconds of rest, 8 times (4 minutes total). Sound too easy? It’s not.
“Doing as little as 4 minutes (or one “Tabata”) can increase your aerobic capacity, anaerobic capacity, VO2 max, resting metabolic rate, and can help you burn more fat (and make you look 200-percent leaner) than a traditional 60-minute aerobic workout. That’s right—4 minutes of Tabata can get you better fitness gains than an entire hour of running on the treadmill.” – SELF Magazine
While you can do this easily in the gym on the treadmill, bike or elliptical, you can easily do this at home with a jumprope, burpees, or even mountain climbers. The name of the game is to just power through those 20 seconds, and make sure to completely stop for 10 before continuing. Just grab a good timer and push yourself until you’re nauseated. Your heart with thank you.
Your challenge: 3 Tabatas
High Knee Sprints – Pump your arms and bring your knees up as high as possible in the front, as fast as possible.
Mountain Climbers – assume down dog position, right leg further ahead of the left. Jump and switch, driving the legs apart from one another.
Burpees – jump up, hit the deck, push up, jump up high; keep going. *These suck hard.