Get Your Heart Pumpin'

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.

 

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