Wednesday, September 5, 2012

High Intensity Interval Training & Tabata

I started amping up the intensity of my workouts a while ago with lots of HIIT & Tabata training. This is some serious business stuff, ladies...

I'm talkin' spitting sweat! Men would get out of my way in the gym and ask ME for fitness advice. (I don't say that to boast- I'm just telling you this is some intense stuff!) My cardio, strength, and endurance ALL improved drastically from implementing these into my workout routines. I'd usually add them on after a 30-35 min strength session so I'd be in the gym for right at an hour total.

If you're like me, I had no CLUE what these were when I first started...(although I did similar workouts on my own sometimes and didn't realize this is basically what I was doing) I wanted to break it down for ya.

HIIT is a specialized form of interval training that involves short intervals of maximum intensity exercise separated by longer intervals of low to moderate intensity exercise. Because it involves briefly pushing yourself beyond the upper end of your aerobic exercise zone, it offers you several advantages that traditional steady-state exercise (where you keep your heart rate within your aerobic zone) can’t provide. The key element of HIIT that makes it different from other forms of interval training is that the high intensity intervals involve maximum effort, not simply a higher heart rate. 

**Check out the link below for lots more info & great tips...

 20-seconds-on, 10-seconds-off interval training format for cycling and running activities, fitness professionals, athletes and casual exercisers are now applying the Tabata training concept to all kinds of different exercises, including weight lifting, swimming, athletic drills and more.  Unlike other intervals where you just want to "work harder," by definition, Tabata training is working at an intensity level that is as hard and as fast as you can physically go—generally an anaerobic effort.

This is HANDS DOWN the best way to get your heart pumping and shed some serious body fat.  If you're looking to lean out, I recommend working in a couple of HIIT & Tabata workouts each week. I like them because they're fast, extremely efficient, you don't get bored, and they're challenging they kick your booty!!!

Tip: I downloaded a GymBoss app on my i-phone and used it as a timer.

Tip: You can create a list of all your favorite exercises and mix and match to create a fun new workout every time. The key is INTENSITY. Some of my faves are DB rows from plan position, KB swings, jump squats, jumping lunges, high knees, jumpking jacks, mountain climbers, pushup jacks, and jumping rope. Oh, and burpees, but let's be real, nobody really likes burpees. We just do them.

Here are a few examples from Pinterest (you can find them anywhere or create your own- and I love that there are so many ways to mix it up!):
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P!nky said...

I recently discovered Tabata and LOVE IT! One of the hardest workouts to complete, but amazing when it's all done.

Great tips! xoxo

Alisa Marie said...

Wow - I've never heard of Tabata! I might have to try out some of these workouts at the gym! Sounds like a killer, but a good one!

Anna Catherine said...

My cousin and I have done some Tabata. Good stuff!! Some of these I haven't seen. Thanks for sharing!