For those of you traveling to Florida or even at home with the kids this March Break (ie. out of your typical finess routine), have no fear! Here’s an easy, effective and intense workout you can do with no equipment! Classes are on hold for March Break and doing this workout will keep you feeling strong and ready to take on the Spring Session from April to June!
What you need:
Step 1: download the App Tabata-Timer ( you can use a stop watch but this free app is easier!)
Step 2: Equipment: a mat and water
Step 3: Put your game face on!!
For those of you new to Tabata – I’ll explain… Tabata was created in Japan by Izumi Tabata. He conducted tests on two groups of athletes; comparing moderate intensity training with high intensity interval training. He found that the high intensity training (HIT) group got way better results. For you science geeks that means the HIT group experienced material changes not only in their aerobic but also their anaerobic systems (click here to learn 5 benefits of anaerobic training).
The Tabata Training Method is an advanced form of exercise and it requires you to be mentally strong. You work at 100% for 20 seconds, then rest 10 seconds. You do 8 intervals of 20 seconds which equals 4 minutes of sweat inducing, lactic acid building FUN! Use the free timer app above. Makes it easier!
Pilates devotees stay with me..you don’t have to JUST do Tabata, we are still going to do hundreds and cat stretches..I promise. This will up the ante in fat burning and save you time! All that Pilates technique will be crucial for your form when doing plyometric style Tabata exercises. Make sure you warm up first!
Warm up (5 min) :
1: cat stretch ( on all fours extending and flexing spine)
2: opposite straight arm and leg lifts (aka bird dogs – 10 per side)
3: downward dog stretch to high plank ( 10 flows)
4: plank hold front ( 20 s), side plank right ( 20 s), plank hold front ( 20 s), side plank left ( 20 s), plank hold front (20 s)
TABATA TIME!! (4 minutes straight of each exercise – 20 seconds on, 10 seconds off!)
5: Jump Squats: Jump straight up, landing in a squat. Tie a flex band around your thighs to increase the burn in your glutes here! Land softly keeping your knees behind toes.
1 min rest
6: Burpees: Jump straight up, landing in a squat, jump legs out into a plank, do push-up, jump leg back to squat, to jump straight up. Repeat this sequence in one continuous sequence. This move will increase your heart rate, while working your entire body.
1 min rest
7: Speed Skaters: Start in a small squat, jump sideways to the right landing on your right leg, then left, reverse direction by jumping to left with left leg. Keep alternating sideways jumps. Skaters work the glute meds, the supportive muscle on the outside of pelvis.
1 min rest
8: Obliques: (aka bicycle crunch) Lie on your back with hands behind your head. Lift head and rotate to bring rib to opposite hip, then switch sides. Continue alternating sides to work the abs, especially the obliques. Don’t rush – focus on lifting your chest more than rocking side to side.
1 min rest
9: Frog Jumps: Stand with legs wider than hip distance apart, hips rotated and knees turned out. Inhale lower your tail bone towards the floor and touch finger tips to the floor, exhale to pop up ( like you are playing leap frog). Touch floor every time you land! *If you’ve had enough jumping you can modify to a plie and omit the jump. Focus on inner thighs and rotating from hips!
1 min rest
10: Mountain Climbers: Come to a high plank. Bring one leg up towards your chest similar to a sprinter’s start position. Keeping your hands on the ground, jump to switch your legs. Tip: Just quickly touch each toe down so you’re not resting by putting your whole foot down.
STRETCH ( hamstrings, hip flexors, medial glutes…at least 5 min)
TOTAL: 39 MINUTES
That’s a 5 min warmup, 24 min of work, 5 min total of rest in between sets and 5 min of stretching. We call that “bang for your buck” when it comes to a shortage of both equipment and time.
To your success! Go for it and let us know how it goes 🙂