Oh Tuesdays, the second day of the week in which we are finally getting our week started before counting down the days until the weekend. I bet most of us stick to the same exercise routine in the gym whether it be some steady state cardio, an exercise class like yoga, spinning or kickboxing or just your same old weight routine. I say we break out of our usual routine and spice things up a bit with some High Intensity Interval Training (HIIT). Many of you may have hear about HIIT before but for those of you who have not, HIIT is a high intense circuit with long periods of work followed by very short periods of rest. The goal is to have an inverse correlation of the work to rest ratio, usually somewhere around a 2 to 1. Most times circuits are 20 to 30 seconds of all out work followed by 10 to 15 seconds of rest.
One of the best forms of HIIT is called tabata training. Tabata training is 8 rounds of 20 seconds of work and only 10 seconds of rest. One of the best things about tabata training is you can effectively use it for pretty much ANYTHING. Don’t think jumping jacks are all that hard? Try doing 20 seconds of jumping jacks as fast as you can, rest and then do it 7 more times. I guarantee you will be slightly tired and breathing hard after this beautiful 4 minutes of fun. Now, you can do all 8 rounds or 1 exercise of you can mix and match as many exercises as you like. You could do 20 seconds of: squats, push ups, pull ups, lunges, jumping jacks, burpees, mountain climbers and jump rope. You can use tabata in your normal weight routine as well as in your cardio. You could try tabata bench press or squats as well as treadmill sprints. Remember the key is always intensity. You get what you give, if you give 100% you will get 100% in return. Basically meaning do not half ass it and go hard. You want to be tired, exhausted, out of breath and laying on the floor, that means you did it right. Here is a great example of tabata training:
On Tuesdays at my gym we have a saying called tabata Tuesdays, meaning most of our clients coming in that day will do at least a couple of tabata’s. I suggest breaking up your routine with some tabata fun.