Tabata and the End of Night Time Snacking

 

At this time of year, millions of people around the world have resolved to lose weight. Sadly, most of them will fail.

One of the main reasons why so many of us are unable to lose excess bodyfat is night-time snacking.

During the day, we are able to eat healthy, control our portion size, choose vegetables over starchy carbs and stay away from junk food.

 

But at night, most of us relax, drop onto the couch, turn on the tv…and say goodbye to our weight-loss willpower.

And nothing wrecks a diet faster than night time snacking while watching tv

A few years ago, I had a client who was having problems with night time snacking. He did everything “right” during the day, but when he finally relaxed at the end of the day, he found himself dealing with major cravings while watching the nightly news.

Most of the time, he drowned his cravings with mugs of steaming hot tea. But as the cravings didn’t lessen over time, we felt that we needed to do something to resist their temptation.

Here’s what we did.

Right before he sat down in front of the tv, I had him perform a single 4-minute Tabata set of Step-Ups using one of the staircases in his home.

And it worked.

We have no idea why it worked – hormones, brain chemicals, recharged willpower – and we didn’t care. All that mattered was that his cravings went away, making it easier for him to achieve his fitness goals.

Give it a try and let me know how it works for you 🙂

How to do Tabata Step-Ups

What is Tabata?

Tabata is an exercise protocol in which you exercise as hard as possible for 20 seconds…then rest for 10 seconds…repeating this 7 more times…for a total of 8 x 20 second work sets + 8 x 10 second rest sets = 4 minutes of high intensity exercise.

How do I do Tabata Step-Ups in my home?

You couldn’t find a simpler exercise.

• Step 1 : Walk over to a staircase
• Step 2: Step Up
• Step 3: Step Down
• Step 4: Do this as fast as you can for 20 seconds
• Step 5: Rest for 10 seconds
• Step 6: Repeat Steps 4 & 5 seven more times

Step Up Videos

Like this article???

If you like this article, don’t forget to subscribe to @healthhabits. When you subscribe, my friends at MailChimp will make sure to send you an email every time I post something new here at the blog.

As well, you also get access to the series of Supplement Reports that I am publishing this year.

HIIT kicks even more ass

I love HIIT workouts.

• Short duration
• High intensity
• Increased fat loss thanks to EPOC
• Improved anaerobic endurance
• Improved muscular power
• Improved athletic performance
• Honorary BADASS certification

And if that wasn’t enough, it also turns out that HIIT is good for your overall health.

 

Here’s the latest scientific proof.

Researchers at the University of Glasgow took 10 overweight/obese men and subjected them to three different fitness protocols:

1. Sitting on their ass…aka the couch potato workout
2. 4 x 30 second full-intensity sprints with 4.5 minute rest periods (HIIT workout)
3. A single full-intensity sprint (ES – Extended Sprint workout) designed to be equal to the work done during the HIIT workout.

The day after doing these workouts, the participants…

• had a fasting blood sample taken,
• undertook an oral glucose tolerance test to determine insulin sensitivity index (ISI),
• and had blood pressure measured.

Here’s what they found….

• Total work performed did not differ between the HIIT & ES workouts
• More power was generated during the HIIT workouts than during the ES workouts
• Both the HIIT & ES workouts resulted in increased Insulin Sensitivity compared to the control group
• The HIIT group saw a 63% increase in fat oxidation compared to the control group
• The ES group saw a 38% increase in fat oxidation compared to the control group

And just in case you weren’t aware, increased insulin sensitivity & fat oxidation is exactly what our obese / diabetic society is in dire need of.

And this was after just one workout…imagine how much better things will look after 52 weeks of High Intensity workouts.

Reference

• Metabolism

Like this article?

Subscribe to @healthhabits and my friends at Mail Chimp will make sure that every time I scribble an article for @healthhabits, it will end up in your email inbox.

In addition to the articles, I will be writing a series of Special Reports this year exclusively for @healthhabits subscribers.

Subscribe now and make sure you don’t miss out.

HIIT is Good for Your Heart

For decades, doctors have been telling their obese & out-of-shape patients that they need to do long, slow & boring cardio workouts if they want to lose weight and get healthy.

Luckily, science is finally catching up to the awesome health-improving aspects of HIIT workouts.

In a study published in the European Journal of Applied Physiology, researchers concluded that a 6 week program of both moderate (10 s work : 20 s rest) and heavy (30 s work : 60 s rest) intensity interval training…

• Reduced Carotid Arterial Stiffness in both groups
• Improved Heart Rate Dynamics in both groups
• Improved VO2 Max in the HEDIT group only
• Improved Lactate Threshold in both groups

 

Conclusions

1. HIIT workouts are good for your heart
2. This study is only scratching the surface of HIIT research. Besides the limitations of such a small study, the conclusions probably raise more questions than they answer – but since that’s the nature of good science, I am cool with that.
3. The researchers believe that the HEDIT group (30 s work : 60 s rest) saw improvements due to “mitochondrial biogenesis while the MEDIT (10 s work : 20 s rest) duty cycle induced a vascular stimulus, but had little impact on mitochondrial proliferation”.

Reference

• PubMed
• European Journal of Applied Physiology

Like this article???

If you like this article, don’t forget to subscribe to @healthhabits. When you subscribe, my friends at MailChimp will make sure to send you an email every time I post something new here at the blog.

As well, you also get access to the series of Supplement Reports that I am publishing this year.

Is High Intensity Exercise the Fountain of Youth?

In a study presented today at European Society of Cardiology Congress, researchers have made a bold claim.

If you want to live a nice long healthy life, the intensity of your workout is more important than the duration.

During their research, they found that men who cycled with fast intensity survived 5.3 years longer than slow cyclists. Average intensity male cyclists survived 2.9 years longer than the slow cyclists.

For women, the averages dropped to 3.9 years for fast cyclists and 2.2 for average speed cyclists.

For both sexes, these numbers were even more pronounced for coronary heart disease mortality.

According to Dr. Peter Schnor, “this study suggests that a greater part of the daily physical activity in leisure time should be vigorous, based on the individuals own perception of intensity”. And it’s not just cycling. Dr. Schnor has published similar results for all-cause mortality in relation to walking.

So there you go….another great reason to cut back on mindless treadmill workouts and embrace my  HIIT and HIRT workouts.

Reference

• EurekAlert
• European Journal of Cardiovascular Prevention & Rehabilitation

Like this article???

If you like this article, don’t forget to subscribe to @healthhabits. When you subscribe, my friends at MailChimp will make sure to send you an email every time I post something new here at the blog.

As well, you also get access to the series of Supplement Reports that I am publishing this year.

The Best HIIT Workout Of ALL Time

HIIT workouts are all about intensity. The goal is to generate huge amounts of power & speed in a relatively short period of time…over and over again with the smallest possible rest periods.

• If the resistance is too high, you don’t get the speed.
• If the resistance is too low, you don’t get the power
• If the rest periods are too short, you don’t get the power or speed or volume and you’ll probably puke.
• If the rest periods are too long, you’ll get power & speed but you’ll never develop any anaerobic endurance.

Honestly, designing a really good HIIT workout is more art than science.

And my client Zoe is turning into one heck of a HIIT workout artist. Last week, she tells me that she modified one of my take-home workouts and created her own HIIT workout. And while a lesser trainer would have been insulted and thrown a hissy fit…I was intrigued. So, we programmed the Gymboss interval timer and Zoe showed me her HIIT workout. Enjoy.

• Sprint full out for 10 seconds
• Rest 10 seconds
• Sprint full out for 10 seconds
• Rest 20 seconds
• Sprint full out for 10 seconds
• Rest 30 seconds
• Sprint full out for 10 seconds
• Rest 40 seconds
• Sprint full out for 10 seconds
• Rest 50 seconds
• Sprint full out for 10 seconds
• Done

For a grand total of 6 sprints in 210 seconds or 3 1/2 minutes

,

I LOVE IT!!!

.

The pyramid effect of the rest periods allowed Zoe to:

1. Maximize the volume of HIIT work performed – she did this HIIT workout 3x as part of a very challenging HIRT workout
2. Keep her resistance level high
3. Keep her speed level high
4. Recover sufficently during the HIIT session
5. Recover completely very quickly post workout

It’s a great HIIT workout.

.

And as Zoe’s athletic ability improves, we can increase the intensity of this workout by throwing in an extra 10:10 ratio HIIT sprint….or perform 2 sessions back to back….or make it part of an endurance cardio workout….

.

The options are endless.

Like this article???

If you like this article, don’t forget to subscribe to @healthhabits. When you subscribe, my friends at MailChimp will make sure to send you an email every time I post something new here at the blog.

As well, you also get access to the series of Supplement Reports that I am publishing this year.

Circuit Training vs Traditional Strength Training

Researchers have found that high-resistance circuit weight training is equally as effective as traditional strength training for improving:

1. Maximum Strength
2. Maximum Power
3. Shuttle-Run Performance (speed & agility)
4. Lean Muscle Mass

And when it comes to fat loss, circuit training is the best.

Conclusion

If you want to be leaner, stronger, faster and more agile, get doing some circuit training workouts

.

Reference

• Journal of Strength & Conditioning Research
• It HIRTS So Good
• HIRT Workout…No Equipment…No Problem
• Tabata Training 101
• 4 Steps to a Great HIIT Workout
• Tabata Workouts WILL Cause Fat Loss

Like this article???

If you like this article, don’t forget to subscribe to @healthhabits. When you subscribe, my friends at MailChimp will make sure to send you an email every time I post something new here at the blog.

As well, you also get access to the series of Supplement Reports that I am publishing this year.

Your Best Body Workout – 2011 – Week 16 – Day 1

“The Athlete” by Howard Schartz and Beverly Ornstein

Welcome to Week 16 – Workout 1.

In this phase, we’re making 2 changes:

1. Eliminating the supersets
2. Changing the rep scheme, and it’s not gonna be pretty.

If you thought 8 sets of 6 reps was rough, wait until you do 12 sets of 4 reps.

.

PHASE 1

Warm-Up

Feel free to mix things up during the warm-up.

The goal is to warm up your muscles and to get your joints lubricated. I like the following warm-up exercises, but as long as your muscles are getting pliable and your joints are feeling “loose”….feel free to do your own thing…as long as it gets the job done.

.

5 Minutes of the following 4 Mobility Exercises:

.

1.  Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

.

2.  Rolling Like A Ball

.

3. Shin Box

.

4.  Lateral Lunges

.

5 Minutes of the following Muscle Warm-Up Exercises

I am going to list a bunch of exercises. You choose which ones you want to do….remembering that the goal is to warm up the muscles and make them pliable and ready to handle the following workout

• 1 Arm Swing Snatch – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up
• Bodyweight Squat
• Step-Ups
• Burpees
• Push – Ups
• BW Rows
• Jumping Chins
• Shuffle Lunges

.

PHASE 2

The HH Quasi Bodybuilder/Athlete/Freak of Nature Workout ver 1.0

Instead of 3 supersets of 2 exercises for a total of 6 exercises, we’re keeping it very simple this time.

• 1 exercise at a time…no supersets
• 12 sets per exercise
• 4 reps per set
• 15 seconds rest between sets
• Choose a weight that will challenge you to just get the 4th rep on the last set
• If you make 4 reps on set #12, increase the weight a little bit the following week
• Perform the “work” part of each exercise as quickly and powerfully as possible

• I recommend that when you feel like you’re running out of gas that you do a 2-5 reps of a light weight, explosive exercise which works the same muscles as the work set (ex. jumping up & down before doing squats)

This will get your nervous system all charged up and help you perform better on the work set.

.

Exercise #1 – Standard Grip Bench Press

• 12 sets
• 4 reps per set
• Barbell

For the neural activation warm-up exercise, I would recommend Explosive Push-ups off of a floor/bench/wall

.

Exercise #2 – Overhead Press

• 12 sets
• 4 reps per set
• Barbell or Machine
• Standing or Seated

Standing presses with a barbell is the most challenging option and the one that I recommend…but as you fatigue, your balance is going to suffer and the potential for a weightlifting accident increases. So, feel free to use a seated shoulder press machine. It’s slightly less effective but increases your stability & your safety.

For the neural activation warm-up exercise, I would recommend 5 reps of Overhead Presses with a light exercise band or Medicine Ball Overhead Press & Throw

..

Exercise #3 – Standing or Seated Calf Raise

• 12 sets
• 4 reps per set
• Dumbbell/Barbell or Machine

For the neural activation warm-up exercise, I highly recommend 6 reps of Ankle Jumps

.

PHASE 3

Stretching – minimum 10 minutes

Focus on the muscles you just worked, plus the ones that are tight on just about everyone….hip flexors, calves, hamstrings, chest, neck & traps

.

NOTE

• New workouts will be posted on Tuesday & Wednesday.

If you’re interested in gaining some size, perform each of these workouts 2x per week
It all depends on your goals

Instead of repeating these workouts, you can perform them a single time only – Mon, Wed, Fri and perform some other exercise on Tues, Thurs, Sat.

For example:

• you can perform Neural Recharge workouts on Tues/Thurs/Sat –Here is a sample workout
• If you want to improve your cardio, do cardio
• If you want to improve your flexibility, take some yoga classes or stretch
• If you want to have fun while exercising, take a class, play a sport, etc…
• Or, mix & match

You can also rest on those off days. These 3 workouts are pretty intense and will do a lot on their own.

.

Health Habits Workout – Week 48 – Day 3

It’s Tabata Time again!!!

4 Minutes of exquisite pain

• 8 sets
• 20 seconds work
• 10 seconds rest

This week is an exact duplicate of the previous Tabata phase. We are going to do this for 1 week and then follow up with 2 weeks of new Tabata exercises. My hope is that the bridge week will allow you to beat your PBs from the lastTabata week.

As always, during these workouts, I want you to balance the amount weight you use with number of  reps per set .

• If you normally like to push heavy weight…I want you to cut back and focus on the number of reps per set
• If you normally go lighter but like to do high rep sets..then I want you to up the weight and drop the reps

The success of this program depends on you being willing to break out of your comfort zone.

You might hate me during the workouts, but you’ll thank me when you see yourself in the mirror.

.

Also, I know I sound like a broken record, but buy an interval timer for these workouts.

WORKOUT WARM-UP

Feel free to mix things up during the warm-up. The goal is to warm up your muscles and to get your joints lubricated. I like the following warm-up exercises, but if you’re getting sick of them..do your own thing…as long as it gets the job done.

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

.

THE WORKOUT

Exercise #1

Thrusters

• Thrusters (BB or DB) for 20 seconds
• Rest (standing) for 10 seconds
• 8 sets of thrusters
• 4 minutes  total
• Perform as many reps as possible per set

No rest between work sets

Do this instead…..

• Using a resistance band or cable station, face away from the band/cable station holding the band/handle overhead.
• If arms overhead is too tough on your shoulders, rest your hands on your head.
• With a “slight” forward lean, walk (gradually) forward until the resistance starts to pull you backwards or you start bending at the spine.
• This exercise mimics a bridge/plank exercise, except instead of being in a horizontal position, you are vertical
• To make it tougher, stand on one foot.

I will film a video for this exercise later this week. Until then, hopefully this image I created will give you a clearer idea of what I want.

Hold for 1 minute or until you catch your breath and are ready to start the next work set.

Exercise #2

Ab Wheel Roll-Out (or barbell / stability ball roll-out) (article on roll-out)

• Roll-outs for 20 seconds
• Rest (kneeling) for 10 seconds
• 8 sets of roll-outs
• 4 minutes total
• Perform as many reps as possible per set

Back to the standing cable/band bridge/plank thingie for a minute

Exercise #3

Straight Arm Pulldowns – standing – use a rope handle

• Pulldown for 20 seconds
• Rest for 10 seconds
• 8 sets of pulldowns
• 4 minutes total
• Perform as many reps as possible per set

Back to the standing cable/band bridge/plank thingie for another minute

This time – face sideways to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

Exercise #4

Push-Ups

• From the floor if you can do them
• Using a smith machine if you can’t do floor push-ups
• No “girl” push-ups on the knees
• Push-up for 20 seconds
• Rest (floor) for 10 seconds
• 8 sets total of Push-ups
• 4 minutes  total
• Perform as many reps as possible per set

Back to the standing cable/band bridge/plank thingie for another minute

This time – sideways again (but face the opposite direction – 180 degree turn) to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

At this point, you have done 16 minutes of HIIT/HIRT/Tabata work. This is the minimum amount of work for the day. However, depending upon your fitness level, I want you to try and complete all 4 exercises again – that would be 32 min of HIIT/HIRT/Tabata + the standing cable bridge exercise.

After that, you’re done for the day.

Stretch and go home

Tomorrow, it’s some easy cardio & stretching (lots of stretching)

..

Health Habits Workout – Week 48 – Day 2

It’s Tabata Time again!!!

4 Minutes of exquisite pain

• 8 sets
• 20 seconds work
• 10 seconds rest

This week is an exact duplicate of the previous Tabata phase. We are going to do this for 1 week and then follow up with 2 weeks of new Tabata exercises. My hope is that the bridge week will allow you to beat your PBs from the lastTabata week.

As always, during these workouts, I want you to balance the amount weight you use with number of  reps per set .

• If you normally like to push heavy weight…I want you to cut back and focus on the number of reps per set
• If you normally go lighter but like to do high rep sets..then I want you to up the weight and drop the reps

The success of this program depends on you being willing to break out of your comfort zone.

You might hate me during the workouts, but you’ll thank me when you see yourself in the mirror.

.

Also, I know I sound like a broken record, but buy an interval timer for these workouts.

..

WORKOUT WARM-UP

Feel free to mix things up during the warm-up. The goal is to warm up your muscles and to get your joints lubricated. I like the following warm-up exercises, but if you’re getting sick of them..do your own thing…as long as it gets the job done.

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

.

THE WORKOUT

Exercise #1

Smith Machine or Barbell Hip Thrust

Hip Thrust for 20 seconds
Rest (lying) for 10 seconds
8 sets of hip thrusts
4 minutes total
Perform as many reps as possible per set

.

No rest between work sets

Do this instead…..

Using a resistance band or cable station, face away from the band/cable station holding the band/handle overhead.
If arms overhead is too tough on your shoulders, rest your hands on your head.
With a “slight” forward lean, walk (gradually) forward until the resistance starts to pull you backwards or you start bending at the spine.
This exercise mimics a bridge/plank exercise, except instead of being in a horizontal position, you are vertical
To make it tougher, stand on one foot.
I will film a video for this exercise later this week. Until then, hopefully this image I created will give you a clearer idea of what I want.

Hold for 1 minute or until you catch your breath and are ready to start the next work set.

Exercise #2

Incline DB Chest Press

Press the DBs for 20 seconds
Rest (DBs on chest) for 10 seconds
8 sets of chest presses
4 minutes total
Perform as many reps as possible per set
Back to the standing cable/band bridge/plank thingie for a minute

Exercise #3

Pulldowns – vary grips as needed

Pulldown for 20 seconds
Rest for 10 seconds
8 sets of pulldowns
4 minutes total
Perform as many reps as possible per set
Back to the standing cable/band bridge/plank thingie for another minute

This time – face sideways to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

Exercise #4

Cable Woodchops

Woodchop in one direction for 20 seconds
Rest (standing) for 10 seconds
Repeat in the other direction
Rest (standing) for 10 seconds
8 sets total of Woodchops – 4 per direction
4 minutes  total
Perform as many reps as possible per set
Back to the standing cable/band bridge/plank thingie for another minute

This time – sideways again (but face the opposite direction – 180 degree turn) to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

At this point, you have done 16 minutes of HIIT/HIRT/Tabata work. This is the minimum amount of work for the day. However, depending upon your fitness level, I want you to try and complete all 4 exercises again – that would be 32 min of HIIT/HIRT/Tabata + the standing cable bridge exercise.

After that, you’re done for the day.

Stretch and go home

Tomorrow, it’s some easy cardio & stretching (lots of stretching)

Friday, it’s back to the weights

.

Health Habits Workout – Week 48 – Day 1

It’s Tabata Time again!!!

4 Minutes of exquisite pain

• 8 sets
• 20 seconds work
• 10 seconds rest

This week is an exact duplicate of the previous Tabata phase. We are going to do this for 1 week and then follow up with 2 weeks of new Tabata exercises. My hope is that the bridge week will allow you to beat your PBs from the last Tabata week.

As always, during these workouts, I want you to balance the amount weight you use with number of  reps per set .

• If you normally like to push heavy weight…I want you to cut back and focus on the number of reps per set
• If you normally go lighter but like to do high rep sets..then I want you to up the weight and drop the reps

The success of this program depends on you being willing to break out of your comfort zone.

You might hate me during the workouts, but you’ll thank me when you see yourself in the mirror.

.

Also, I know I sound like a broken record, but buy an interval timer for these workouts.

..

WORKOUT WARM-UP

Feel free to mix things up during the warm-up. The goal is to warm up your muscles and to get your joints lubricated. I like the following warm-up exercises, but if you’re getting sick of them..do your own thing…as long as it gets the job done.

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

.

THE WORKOUT

Exercise #1

Bodyweight Squat

• Squat for 20 seconds
• Rest (standing) for 10 seconds
• 8 sets of squats
• 4 min total
• Perform as many reps as possible per set
• Resistance can be added by holding a dumbbell/plate at chest height

No rest between work sets

Do this instead…..

• Using a resistance band or cable station, face away from the band/cable station holding the band/handle overhead.
• If arms overhead is too tough on your shoulders, rest your hands on your head.
• With a “slight” forward lean, walk (gradually) forward until the resistance starts to pull you backwards or you start bending at the spine.
• This exercise mimics a bridge/plank exercise, except instead of being in a horizontal position, you are vertical
• To make it tougher, stand on one foot.

I will film a video for this exercise later this week. Until then, hopefully this image I created will give you a clearer idea of what I want.

Hold for 1 minute or until you catch your breath and are ready to start the next work set.

Exercise #2

See Saw Press

• Press the DBs/KBs for 20 seconds
• Rest (arms at side) for 10 seconds
• 8 sets of see saw presses
• 4 min total
• Perform as many reps as possible per set

Back to the standing cable/band bridge/plank thingie for a minute

Exercise #3

Standing Cable Row

• Row for 20 seconds
• Rest for 10 seconds
• 8 sets of standing cable rows
• 4 min total
• Perform as many reps as possible per set

Back to the standing cable/band bridge/plank thingie for another minute

This time – face sideways to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

Exercise #4

1 Leg Deadlift

• Deadlift on 1 leg for 20 seconds
• Rest (standing) for 10 seconds
• Repeat on other leg – alternate back and forth
• 8 sets of 1 Leg DLs
• 4 min total
• Perform as many reps as possible per set
• Hold DBs for resistance

Back to the standing cable/band bridge/plank thingie for another minute

This time – sideways again (but face the opposite direction – 180 degree turn) to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

At this point, you have done 16 minutes of HIIT/HIRT/Tabata work. This is the minimum amount of work for the day. However, depending upon your fitness level, I want you to try and complete all 4 exercises again – that would be 32 min of HIIT/HIRT/Tabata + the standing cable bridge exercise.

After that, you’re done for the day.

Stretch and go home

Tomorrow, it’s some easy cardio & stretching (lots of stretching)

Wednesday, it’s back to the weights

Health Habits Workout – Week 47 – Day 3

Goals: This is the last “bridge” workout for the week. It’s  designed to allow your energy systems a break from the high intensity workouts you have been doing for the past four weeks.

After this week, we will be returning to the Tabatas.

And now on to the warm-up….

.

1.  Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

.

2.  Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

.

3.  1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

and now for the….

.

WORKOUT

Exercise #1

Your choice..either Pulldowns or Pull Ups

warm up with some sets of 10 reps..building up to a weight that you could perform a max 15 reps

* Choose the weight that you could perform 15 reps with
* Then do 25 reps by…

* banging out those first 15 in normal fashion…rest for a few seconds – drawing in 4 big breaths…and then bang out a few more reps (1-5),,,rest again…lift again…rest again…until you get to 25 reps

Rest 5-10 minutes, and then do the same thing with

Exercise #2

Bodyweight Skullcrushers

• Warm up with a couple of 10 rep sets

• And then try to get between 20-60 reps

* banging out those first 10 or so in normal fashion…rest for a few seconds – drawing in 4 big breaths…and then bang out a few more reps ,,,rest again…lift again…rest again…until you get to (50-80) reps
Rest 5-10 minutes, and then do the same thing with

Exercise #3

Shoulder Press (barbell, dumbbell, machine)

* Choose a weight that you could perform 15 reps with
* Then do 25 reps by…

* banging out those first 15 in normal fashion…rest for a few seconds – drawing in 4 big breaths…and then bang out a few more reps (1-5),,,rest again…lift again…rest again…until you get to 25 reps

That’s it, you’re done for today.

Go home

Tomorrow, it’s cardio & stretching (lots of stretching)

New workout for Monday

Health Habits Workout – Week 47/Day 2

Goals: This is another “bridge” week designed to allow your energy systems a break from the high intensity workouts you have been doing for the past four weeks.

After this week, we will be returning to another high intensity phase.

And now on to the….

1.  Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

.

2.  Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

.

3.  1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

and now for the….

.

WORKOUT

Exercise #1

Bulgarian Squat/Lunge (bodyweight only)

warm up with 2 sets per leg of 10 reps

* Then do 40 to 60  reps per leg by…

* banging out the first 15-20 in normal fashion…rest for a few seconds – drawing in 4 big breaths…and then bang out a few more reps (1-5),,,rest again…lift again…rest again…until you get to your maximum (40-60) reps

Rest 5 minutes, and then do the other leg

Rest another 5 min and move onto….

Exercise #2

Glute Ham Raises (2 Leg)

Same protocol as the Bulgarians

• Warm up with a couple of 10 rep sets

• And then try to get between 50-80 reps

* banging out those first 30 or so in normal fashion…rest for a few seconds – drawing in 4 big breaths…and then bang out a few more reps ,,,rest again…lift again…rest again…until you get to (50-80) reps

Note: There is a good chance some of you won’t be able to do 50 reps. Here’s what I want you to do – place an incline bench or big stability ball in front of you so that you can do partial reps.

You will have to fiddle around with the depth of repetition and the # of repetitions to get it right.

Either way, remember that you legs should be screaming at you by the end of this single work set

That’s it, you’re done for today.

Go home

Tomorrow, it’s cardio & stretching (lots of stretching)

Friday – weights

Health Habits Workout – Week 46 – Day 3

It’s Tabata Time again!!!

4 Minutes of exquisite pain

• 8 sets
• 20 seconds work
• 10 seconds rest

During these workouts, I want you to balance the amount weight you use with number of  reps per set .

• If you normally like to push heavy weight…I want you to cut back and focus on the number of reps per set
• If you normally go lighter but like to do high rep sets..then I want you to up the weight and drop the reps

The success of this program depends on you being willing to break out of your comfort zone.

It’s Week 2 of these workouts. That means next week is a bridge workout and then we go back to Tabata for another 2 weeks.

You might hate me during the workouts, but you’ll thank me when you see yourself in the mirror.

.

Also, I know I sound like a broken record, but buy an interval timer for these workouts.

WORKOUT WARM-UP

Feel free to mix things up during the warm-up. The goal is to warm up your muscles and to get your joints lubricated. I like the following warm-up exercises, but if you’re getting sick of them..do your own thing…as long as it gets the job done.

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

.

THE WORKOUT

Exercise #1

Thrusters

• Thrusters (BB or DB) for 20 seconds
• Rest (standing) for 10 seconds
• 8 sets of thrusters
• 4 minutes  total
• Perform as many reps as possible per set

No rest between work sets

Do this instead…..

• Using a resistance band or cable station, face away from the band/cable station holding the band/handle overhead.
• If arms overhead is too tough on your shoulders, rest your hands on your head.
• With a “slight” forward lean, walk (gradually) forward until the resistance starts to pull you backwards or you start bending at the spine.
• This exercise mimics a bridge/plank exercise, except instead of being in a horizontal position, you are vertical
• To make it tougher, stand on one foot.

I will film a video for this exercise later this week. Until then, hopefully this image I created will give you a clearer idea of what I want.

Hold for 1 minute or until you catch your breath and are ready to start the next work set.

Exercise #2

Ab Wheel Roll-Out (or barbell / stability ball roll-out) (article on roll-out)

• Roll-outs for 20 seconds
• Rest (kneeling) for 10 seconds
• 8 sets of roll-outs
• 4 minutes total
• Perform as many reps as possible per set

Back to the standing cable/band bridge/plank thingie for a minute

Exercise #3

Straight Arm Pulldowns – standing – use a rope handle

• Pulldown for 20 seconds
• Rest for 10 seconds
• 8 sets of pulldowns
• 4 minutes total
• Perform as many reps as possible per set

Back to the standing cable/band bridge/plank thingie for another minute

This time – face sideways to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

Exercise #4

Push-Ups

• From the floor if you can do them
• Using a smith machine if you can’t do floor push-ups
• No “girl” push-ups on the knees
• Push-up for 20 seconds
• Rest (floor) for 10 seconds
• 8 sets total of Push-ups
• 4 minutes  total
• Perform as many reps as possible per set

Back to the standing cable/band bridge/plank thingie for another minute

This time – sideways again (but face the opposite direction – 180 degree turn) to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

At this point, you have done 16 minutes of HIIT/HIRT/Tabata work. This is the minimum amount of work for the day. However, depending upon your fitness level, I want you to try and complete all 4 exercises again – that would be 32 min of HIIT/HIRT/Tabata + the standing cable bridge exercise.

After that, you’re done for the day.

Stretch and go home

Tomorrow, it’s some easy cardio & stretching (lots of stretching)

..

Health Habits Workout – Week 46 – Day 2

It’s Tabata Time again!!!

4 Minutes of exquisite pain

• 8 sets
• 20 seconds work
• 10 seconds rest

During these workouts, I want you to balance the amount weight you use with number of  reps per set .

• If you normally like to push heavy weight…I want you to cut back and focus on the number of reps per set
• If you normally go lighter but like to do high rep sets..then I want you to up the weight and drop the reps

The success of this program depends on you being willing to break out of your comfort zone.

It’s Week 2 of these workouts. That means next week is a bridge workout and then we go back to Tabata for another 2 weeks.

You might hate me during the workouts, but you’ll thank me when you see yourself in the mirror.

.

Also, I know I sound like a broken record, but buy an interval timer for these workouts.

..

WORKOUT WARM-UP

Feel free to mix things up during the warm-up. The goal is to warm up your muscles and to get your joints lubricated. I like the following warm-up exercises, but if you’re getting sick of them..do your own thing…as long as it gets the job done.

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

.

THE WORKOUT

Exercise #1

Smith Machine or Barbell Hip Thrust

Hip Thrust for 20 seconds
Rest (lying) for 10 seconds
8 sets of hip thrusts
4 minutes total
Perform as many reps as possible per set

.

No rest between work sets

Do this instead…..

Using a resistance band or cable station, face away from the band/cable station holding the band/handle overhead.
If arms overhead is too tough on your shoulders, rest your hands on your head.
With a “slight” forward lean, walk (gradually) forward until the resistance starts to pull you backwards or you start bending at the spine.
This exercise mimics a bridge/plank exercise, except instead of being in a horizontal position, you are vertical
To make it tougher, stand on one foot.
I will film a video for this exercise later this week. Until then, hopefully this image I created will give you a clearer idea of what I want.

Hold for 1 minute or until you catch your breath and are ready to start the next work set.

Exercise #2

Incline DB Chest Press

Press the DBs for 20 seconds
Rest (DBs on chest) for 10 seconds
8 sets of chest presses
4 minutes total
Perform as many reps as possible per set
Back to the standing cable/band bridge/plank thingie for a minute

Exercise #3

Pulldowns – vary grips as needed

Pulldown for 20 seconds
Rest for 10 seconds
8 sets of pulldowns
4 minutes total
Perform as many reps as possible per set
Back to the standing cable/band bridge/plank thingie for another minute

This time – face sideways to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

Exercise #4

Cable Woodchops

Woodchop in one direction for 20 seconds
Rest (standing) for 10 seconds
Repeat in the other direction
Rest (standing) for 10 seconds
8 sets total of Woodchops – 4 per direction
4 minutes  total
Perform as many reps as possible per set
Back to the standing cable/band bridge/plank thingie for another minute

This time – sideways again (but face the opposite direction – 180 degree turn) to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

At this point, you have done 16 minutes of HIIT/HIRT/Tabata work. This is the minimum amount of work for the day. However, depending upon your fitness level, I want you to try and complete all 4 exercises again – that would be 32 min of HIIT/HIRT/Tabata + the standing cable bridge exercise.

After that, you’re done for the day.

Stretch and go home

Tomorrow, it’s some easy cardio & stretching (lots of stretching)

Friday, it’s back to the weights

.

Health Habits Workout – Week 46 – Day 1

It’s Tabata Time again!!!

4 Minutes of exquisite pain

• 8 sets
• 20 seconds work
• 10 seconds rest

During these workouts, I want you to balance the amount weight you use with number of  reps per set .

• If you normally like to push heavy weight…I want you to cut back and focus on the number of reps per set
• If you normally go lighter but like to do high rep sets..then I want you to up the weight and drop the reps

The success of this program depends on you being willing to break out of your comfort zone.

It’s Week 2 of these workouts. That means next week is a bridge workout and then we go back to Tabata for another 2 weeks.

You might hate me during the workouts, but you’ll thank me when you see yourself in the mirror.
.

Also, I know I sound like a broken record, but buy an interval timer for these workouts.

..

WORKOUT WARM-UP

Feel free to mix things up during the warm-up. The goal is to warm up your muscles and to get your joints lubricated. I like the following warm-up exercises, but if you’re getting sick of them..do your own thing…as long as it gets the job done.

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

.

THE WORKOUT

Exercise #1

Bodyweight Squat

• Squat for 20 seconds
• Rest (standing) for 10 seconds
• 8 sets of squats
• 4 min total
• Perform as many reps as possible per set
• Resistance can be added by holding a dumbbell/plate at chest height

No rest between work sets

Do this instead…..

• Using a resistance band or cable station, face away from the band/cable station holding the band/handle overhead.
• If arms overhead is too tough on your shoulders, rest your hands on your head.
• With a “slight” forward lean, walk (gradually) forward until the resistance starts to pull you backwards or you start bending at the spine.
• This exercise mimics a bridge/plank exercise, except instead of being in a horizontal position, you are vertical
• To make it tougher, stand on one foot.

I will film a video for this exercise later this week. Until then, hopefully this image I created will give you a clearer idea of what I want.

Hold for 1 minute or until you catch your breath and are ready to start the next work set.

Exercise #2

See Saw Press

• Press the DBs/KBs for 20 seconds
• Rest (arms at side) for 10 seconds
• 8 sets of see saw presses
• 4 min total
• Perform as many reps as possible per set

Back to the standing cable/band bridge/plank thingie for a minute

Exercise #3

Standing Cable Row

• Row for 20 seconds
• Rest for 10 seconds
• 8 sets of standing cable rows
• 4 min total
• Perform as many reps as possible per set

Back to the standing cable/band bridge/plank thingie for another minute

This time – face sideways to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

Exercise #4

1 Leg Deadlift

• Deadlift on 1 leg for 20 seconds
• Rest (standing) for 10 seconds
• Repeat on other leg – alternate back and forth
• 8 sets of 1 Leg DLs
• 4 min total
• Perform as many reps as possible per set
• Hold DBs for resistance

Back to the standing cable/band bridge/plank thingie for another minute

This time – sideways again (but face the opposite direction – 180 degree turn) to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

At this point, you have done 16 minutes of HIIT/HIRT/Tabata work. This is the minimum amount of work for the day. However, depending upon your fitness level, I want you to try and complete all 4 exercises again – that would be 32 min of HIIT/HIRT/Tabata + the standing cable bridge exercise.

After that, you’re done for the day.

Stretch and go home

Tomorrow, it’s some easy cardio & stretching (lots of stretching)

Wednesday, it’s back to the weights

Health Habits Workout – Week 45 – Day 3

It’s Tabata Time again!!!

4 Minutes of exquisite pain

• 8 sets
• 20 seconds work
• 10 seconds rest

During these workouts, I want you to balance the amount weight you use with number of  reps per set .

• If you normally like to push heavy weight…I want you to cut back and focus on the number of reps per set
• If you normally go lighter but like to do high rep sets..then I want you to up the weight and drop the reps

The success of this program depends on you being willing to break out of your comfort zone.

We’re going to do 2 weeks of these workouts, then back of for a week with some bridge workouts and then back to Tabata for another 2 weeks.

You might hate me during the workouts, but you’ll thank me when you see yourself in the mirror.
.

Also, I know I sound like a broken record, but buy an interval timer for these workouts.

WORKOUT WARM-UP

Feel free to mix things up during the warm-up. The goal is to warm up your muscles and to get your joints lubricated. I like the following warm-up exercises, but if you’re getting sick of them..do your own thing…as long as it gets the job done.

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

.

THE WORKOUT

Exercise #1

Thrusters

• Thrusters (BB or DB) for 20 seconds
• Rest (standing) for 10 seconds
• 8 sets of thrusters
• 4 minutes  total
• Perform as many reps as possible per set

No rest between work sets

Do this instead…..

• Using a resistance band or cable station, face away from the band/cable station holding the band/handle overhead.
• If arms overhead is too tough on your shoulders, rest your hands on your head.
• With a “slight” forward lean, walk (gradually) forward until the resistance starts to pull you backwards or you start bending at the spine.
• This exercise mimics a bridge/plank exercise, except instead of being in a horizontal position, you are vertical
• To make it tougher, stand on one foot.

I will film a video for this exercise later this week. Until then, hopefully this image I created will give you a clearer idea of what I want.

Hold for 1 minute or until you catch your breath and are ready to start the next work set.

Exercise #2

Ab Wheel Roll-Out (or barbell / stability ball roll-out) (article on roll-out)

• Roll-outs for 20 seconds
• Rest (kneeling) for 10 seconds
• 8 sets of roll-outs
• 4 minutes total
• Perform as many reps as possible per set

Back to the standing cable/band bridge/plank thingie for a minute

Exercise #3

Straight Arm Pulldowns – standing – use a rope handle

• Pulldown for 20 seconds
• Rest for 10 seconds
• 8 sets of pulldowns
• 4 minutes total
• Perform as many reps as possible per set

Back to the standing cable/band bridge/plank thingie for another minute

This time – face sideways to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

Exercise #4

Push-Ups

• From the floor if you can do them
• Using a smith machine if you can’t do floor push-ups
• No “girl” push-ups on the knees
• Push-up for 20 seconds
• Rest (floor) for 10 seconds
• 8 sets total of Push-ups
• 4 minutes  total
• Perform as many reps as possible per set

Back to the standing cable/band bridge/plank thingie for another minute

This time – sideways again (but face the opposite direction – 180 degree turn) to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

At this point, you have done 16 minutes of HIIT/HIRT/Tabata work. This is the minimum amount of work for the day. However, depending upon your fitness level, I want you to try and complete all 4 exercises again – that would be 32 min of HIIT/HIRT/Tabata + the standing cable bridge exercise.

After that, you’re done for the day.

Stretch and go home

Tomorrow, it’s some easy cardio & stretching (lots of stretching)

..

Health Habits Workout – Week 45 – Day 2

It’s Tabata Time again!!!

4 Minutes of exquisite pain

• 8 sets
• 20 seconds work
• 10 seconds rest

During these workouts, I want you to balance the amount weight you use with number of  reps per set .

• If you normally like to push heavy weight…I want you to cut back and focus on the number of reps per set
• If you normally go lighter but like to do high rep sets..then I want you to up the weight and drop the reps

The success of this program depends on you being willing to break out of your comfort zone.

We’re going to do 2 weeks of these workouts, then back of for a week with some bridge workouts and then back to Tabata for another 2 weeks.

You might hate me during the workouts, but you’ll thank me when you see yourself in the mirror.
.

Also, I know I sound like a broken record, but buy an interval timer for these workouts.

..

WORKOUT WARM-UP

Feel free to mix things up during the warm-up. The goal is to warm up your muscles and to get your joints lubricated. I like the following warm-up exercises, but if you’re getting sick of them..do your own thing…as long as it gets the job done.

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

.

THE WORKOUT

Exercise #1

Smith Machine or Barbell Hip Thrust

Hip Thrust for 20 seconds
Rest (lying) for 10 seconds
8 sets of hip thrusts
4 minutes total
Perform as many reps as possible per set

.

No rest between work sets

Do this instead…..

Using a resistance band or cable station, face away from the band/cable station holding the band/handle overhead.
If arms overhead is too tough on your shoulders, rest your hands on your head.
With a “slight” forward lean, walk (gradually) forward until the resistance starts to pull you backwards or you start bending at the spine.
This exercise mimics a bridge/plank exercise, except instead of being in a horizontal position, you are vertical
To make it tougher, stand on one foot.
I will film a video for this exercise later this week. Until then, hopefully this image I created will give you a clearer idea of what I want.

Hold for 1 minute or until you catch your breath and are ready to start the next work set.

Exercise #2

Incline DB Chest Press

Press the DBs for 20 seconds
Rest (DBs on chest) for 10 seconds
8 sets of chest presses
4 minutes total
Perform as many reps as possible per set
Back to the standing cable/band bridge/plank thingie for a minute

Exercise #3

Pulldowns – vary grips as needed

Pulldown for 20 seconds
Rest for 10 seconds
8 sets of pulldowns
4 minutes total
Perform as many reps as possible per set
Back to the standing cable/band bridge/plank thingie for another minute

This time – face sideways to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

Exercise #4

Cable Woodchops

Woodchop in one direction for 20 seconds
Rest (standing) for 10 seconds
Repeat in the other direction
Rest (standing) for 10 seconds
8 sets total of Woodchops – 4 per direction
4 minutes  total
Perform as many reps as possible per set
Back to the standing cable/band bridge/plank thingie for another minute

This time – sideways again (but face the opposite direction – 180 degree turn) to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

At this point, you have done 16 minutes of HIIT/HIRT/Tabata work. This is the minimum amount of work for the day. However, depending upon your fitness level, I want you to try and complete all 4 exercises again – that would be 32 min of HIIT/HIRT/Tabata + the standing cable bridge exercise.

After that, you’re done for the day.

Stretch and go home

Tomorrow, it’s some easy cardio & stretching (lots of stretching)

Friday, it’s back to the weights

Health Habits Workout – Week 45 – Day 1

It’s Tabata Time again!!!

4 Minutes of exquisite pain

• 8 sets
• 20 seconds work
• 10 seconds rest

During these workouts, I want you to balance the amount weight you use with number of  reps per set .

• If you normally like to push heavy weight…I want you to cut back and focus on the number of reps per set
• If you normally go lighter but like to do high rep sets..then I want you to up the weight and drop the reps

The success of this program depends on you being willing to break out of your comfort zone.

We’re going to do 2 weeks of these workouts, then back of for a week with some bridge workouts and then back to Tabata for another 2 weeks.

You might hate me during the workouts, but you’ll thank me when you see yourself in the mirror.
.

Also, I know I sound like a broken record, but buy an interval timer for these workouts.

..

WORKOUT WARM-UP

Feel free to mix things up during the warm-up. The goal is to warm up your muscles and to get your joints lubricated. I like the following warm-up exercises, but if you’re getting sick of them..do your own thing…as long as it gets the job done.

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

.

THE WORKOUT

Exercise #1

Bodyweight Squat

• Squat for 20 seconds
• Rest (standing) for 10 seconds
• 8 sets of squats
• 4 min total
• Perform as many reps as possible per set
• Resistance can be added by holding a dumbbell/plate at chest height

No rest between work sets

Do this instead…..

• Using a resistance band or cable station, face away from the band/cable station holding the band/handle overhead.
• If arms overhead is too tough on your shoulders, rest your hands on your head.
• With a “slight” forward lean, walk (gradually) forward until the resistance starts to pull you backwards or you start bending at the spine.
• This exercise mimics a bridge/plank exercise, except instead of being in a horizontal position, you are vertical
• To make it tougher, stand on one foot.

I will film a video for this exercise later this week. Until then, hopefully this image I created will give you a clearer idea of what I want.

Hold for 1 minute or until you catch your breath and are ready to start the next work set.

Exercise #2

See Saw Press

• Press the DBs/KBs for 20 seconds
• Rest (arms at side) for 10 seconds
• 8 sets of see saw presses
• 4 min total
• Perform as many reps as possible per set

Back to the standing cable/band bridge/plank thingie for a minute

Exercise #3

Standing Cable Row

• Row for 20 seconds
• Rest for 10 seconds
• 8 sets of standing cable rows
• 4 min total
• Perform as many reps as possible per set

Back to the standing cable/band bridge/plank thingie for another minute

This time – face sideways to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

Exercise #4

1 Leg Deadlift

• Deadlift on 1 leg for 20 seconds
• Rest (standing) for 10 seconds
• Repeat on other leg – alternate back and forth
• 8 sets of 1 Leg DLs
• 4 min total
• Perform as many reps as possible per set
• Hold DBs for resistance

Back to the standing cable/band bridge/plank thingie for another minute

This time – sideways again (but face the opposite direction – 180 degree turn) to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

At this point, you have done 16 minutes of HIIT/HIRT/Tabata work. This is the minimum amount of work for the day. However, depending upon your fitness level, I want you to try and complete all 4 exercises again – that would be 32 min of HIIT/HIRT/Tabata + the standing cable bridge exercise.

After that, you’re done for the day.

Stretch and go home

Tomorrow, it’s some easy cardio & stretching (lots of stretching)

Wednesday, it’s back to the weights

4 Free Nasty Tabata Workouts | Interval Training Programs

 

For all of you HIIT ers and Crossfitters who are sick and tired of endless sets of Tabata Thrusters or Tabata BW Squats, here are some new & nasty Tabata workouts for you to enjoy.

Maybe enjoy isn’t the right word.

Tabata Workout # 1

This one is a core killer. I have paired an anti-rotation move with a vertical pressing move. Both draw heavily upon core strength. Paired together, they will kick your ass.

Like every Tabata workout, you will be performing 8 x 20 second work sets with 7 x 10 second rests in between work sets

Exercises

1 Arm Shoulder Press – Landmine style

Landmine Twist

• 20 seconds left arm Press – max reps
• 10 seconds rest
• 20 seconds Twist – max reps
• 10 seconds rest
• 20 seconds right arm Press – max reps
• 10 seconds rest
• 20 seconds Twist – max reps
• 10 seconds rest
• 20 seconds left arm Press – max reps
• 10 seconds rest
• 20 seconds Twist – max reps
• 10 seconds rest
• 20 seconds right arm Press – max reps
• 10 seconds rest
• 20 seconds Twist – max reps
• done

Tabata Workout # 2

New protocol – no rest periods…sorry

Exercises

Piston Press / Swinging Plank – ala Scott Sonnon – 20 second sets

Butt Blasting Bodyweight Squats – perform only the bottom half of the squat movement – 10 second sets

• 20 seconds Piston Press / Swinging Plank – max reps
• 10 seconds Butt Blaster Squat – max reps
• 20 seconds Piston Press / Swinging Plank – max reps
• 10 seconds Butt Blaster Squat – max reps
• 20 seconds Piston Press / Swinging Plank – max reps
• 10 seconds Butt Blaster Squat – max reps
• 20 seconds Piston Press / Swinging Plank – max reps
• 10 seconds Butt Blaster Squat – max reps
• 20 seconds Piston Press / Swinging Plank – max reps
• 10 seconds Butt Blaster Squat – max reps
• 20 seconds Piston Press / Swinging Plank – max reps
• 10 seconds Butt Blaster Squat – max reps
• 20 seconds Piston Press / Swinging Plank – max reps
• 10 seconds Butt Blaster Squat – max reps
• 20 seconds Piston Press / Swinging Plank – max reps
• 10 seconds Butt Blaster Squat – max reps

Tabata Workout # 3

No rest periods…again

Exercises

1 Leg Bench Squat – as low as you can go – 20 second sets

Push Ups –  10 second sets

• 20 seconds 1 Leg Bench Squat -left leg – max reps
• 10 seconds Push-Ups – max reps
• 20 seconds 1 Leg Bench Squat -right leg – max reps
• 10 seconds Push-Ups – max reps
• 20 seconds 1 Leg Bench Squat -left leg – max reps
• 10 seconds Push-Ups – max reps
• 20 seconds 1 Leg Bench Squat -right leg – max reps
• 10 seconds Push-Ups – max reps
• 20 seconds 1 Leg Bench Squat -left leg – max reps
• 10 seconds Push-Ups – max reps
• 20 seconds 1 Leg Bench Squat -right leg – max reps
• 10 seconds Push-Ups – max reps
• 20 seconds 1 Leg Bench Squat -left leg – max reps
• 10 seconds Push-Ups – max reps
• 20 seconds 1 Leg Bench Squat -right leg – max reps
• 10 seconds Push-Ups – max reps

Tabata Workout # 4

No rest periods…again

Exercises

Medicine Ball Slams – 20 second sets

Cable Wood Chops – 10 second sets

• 20 seconds Medicine Ball Slams – max reps
• 10 seconds Cable Wood Chops – one side – max reps
• 20 seconds Medicine Ball Slams – max reps
• 10 seconds Cable Wood Chops – other side – max reps
• 20 seconds Medicine Ball Slams – max reps
• 10 seconds Cable Wood Chops – one side – max reps
• 20 seconds Medicine Ball Slams – max reps
• 10 seconds Cable Wood Chops – other side – max reps
• 20 seconds Medicine Ball Slams – max reps
• 10 seconds Cable Wood Chops – one side – max reps
• 20 seconds Medicine Ball Slams – max reps
• 10 seconds Cable Wood Chops – other side – max reps
• 20 seconds Medicine Ball Slams – max reps
• 10 seconds Cable Wood Chops – one side – max reps
• 20 seconds Medicine Ball Slams – max reps
• 10 seconds Cable Wood Chops – other side – max reps

.

Have fun.

Like this article???

If you like this article, don’t forget to subscribe to @healthhabits. When you subscribe, my friends at MailChimp will make sure to send you an email every time I post something new here at the blog.

As well, you also get access to the series of Supplement Reports that I am publishing this year.

.

Health Habits Workout – Week 29/Day 3

Goals: Massive fat loss & amazing fitness

In Week 1 of this workout, we used a 20 sec. work : 20 sec. rest ratio during our supersets

In Week 2 of this workout, the ratio shifted to 20 sec. work : 15 sec. rest

This week, we go to the full-on Tabata ratio of 20 sec. work : 10 sec. res

During these workouts, I want you to balance the amount weight you use with number of  reps per set .

• If you normally like to push heavy weight…I want you to cut back and focus on the number of reps per set
• If you normally go lighter but like to do high rep sets..then I want you to up the weight and drop the reps

The success of this program depends on you being willing to break out of your comfort zone.
And after these 3 weeks, we’re going to back off for a week with some bridge workouts….and then dive back into another 3 week cycle focusing on different exercises.

.

WORKOUT WARM-UP

Feel free to mix things up during the warm-up. The goal is to warm up your muscles and to get your joints lubricated. I like the following warm-up exercises, but if you’re getting sick of them..do your own thing…as long as it gets the job done.

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

.

THE WORKOUT

Exercise #1

Thrusters

• Thrusters (BB or DB) for 20 seconds
• Rest (standing) for 10 seconds
• 8 sets of thrusters
• 4 minutes  total
• Perform as many reps as possible per set

No rest between work sets

Do this instead…..

• Using a resistance band or cable station, face away from the band/cable station holding the band/handle overhead.
• If arms overhead is too tough on your shoulders, rest your hands on your head.
• With a “slight” forward lean, walk (gradually) forward until the resistance starts to pull you backwards or you start bending at the spine.
• This exercise mimics a bridge/plank exercise, except instead of being in a horizontal position, you are vertical
• To make it tougher, stand on one foot.

I will film a video for this exercise later this week. Until then, hopefully this image I created will give you a clearer idea of what I want.

Hold for 1 minute or until you catch your breath and are ready to start the next work set.

Exercise #2

Ab Wheel Roll-Out (or barbell / stability ball roll-out) (article on roll-out)

• Roll-outs for 20 seconds
• Rest (kneeling) for 10 seconds
• 8 sets of roll-outs
• 4 minutes total
• Perform as many reps as possible per set

Back to the standing cable/band bridge/plank thingie for a minute

Exercise #3

Straight Arm Pulldowns – standing – use a rope handle

• Pulldown for 20 seconds
• Rest for 10 seconds
• 8 sets of pulldowns
• 4 minutes total
• Perform as many reps as possible per set

Back to the standing cable/band bridge/plank thingie for another minute

This time – face sideways to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

Exercise #4

Push-Ups

• From the floor if you can do them
• Using a smith machine if you can’t do floor push-ups
• No “girl” push-ups on the knees
• Push-up for 20 seconds
• Rest (floor) for 10 seconds
• 8 sets total of Push-ups
• 4 minutes  total
• Perform as many reps as possible per set

Back to the standing cable/band bridge/plank thingie for another minute

This time – sideways again (but face the opposite direction – 180 degree turn) to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

At this point, you have done 16 minutes of HIIT/HIRT/Tabata work. This is the minimum amount of work for the day. However, depending upon your fitness level, I want you to try and complete all 4 exercises again – that would be 32 min of HIIT/HIRT/Tabata + the standing cable bridge exercise.

After that, you’re done for the day.

Stretch and go home

Tomorrow, it’s some easy cardio & stretching (lots of stretching)

Next week….whole new program

Health Habits Workout – Week 29/Day 2

Goals: Massive fat loss & amazing fitness

In Week 1 of this workout, we used a 20 sec. work : 20 sec. rest ratio during our supersets

In Week 2 of this workout, the ratio shifted to 20 sec. work : 15 sec. rest

This week, we go to the full-on Tabata ratio of 20 sec. work : 10 sec. rest

During these workouts, I want you to balance the amount weight you use with number of reps per set .

If you normally like to push heavy weight…I want you to cut back and focus on the number of reps per set
If you normally go lighter but like to do high rep sets..then I want you to up the weight and drop the reps
The success of this program depends on you being willing to break out of your comfort zone.
And after these 3 weeks, we’re going to back off for a week with some bridge workouts….and then dive back into another 3 week cycle focusing on different exercises.

.

Also, if I didn’t mention it last week, using a stopwatch or interval timer is going to make this workout much more efficient. Trying to watch a wall clock while doing this workout is not so easy.

..

WORKOUT WARM-UP

Feel free to mix things up during the warm-up. The goal is to warm up your muscles and to get your joints lubricated. I like the following warm-up exercises, but if you’re getting sick of them..do your own thing…as long as it gets the job done.

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

.

THE WORKOUT

Exercise #1

Smith Machine or Barbell Hip Thrust

Hip Thrust for 20 seconds
Rest (lying) for 10 seconds
8 sets of hip thrusts
4 minutes total
Perform as many reps as possible per set
No rest between work sets

Do this instead…..

Using a resistance band or cable station, face away from the band/cable station holding the band/handle overhead.
If arms overhead is too tough on your shoulders, rest your hands on your head.
With a “slight” forward lean, walk (gradually) forward until the resistance starts to pull you backwards or you start bending at the spine.
This exercise mimics a bridge/plank exercise, except instead of being in a horizontal position, you are vertical
To make it tougher, stand on one foot.
I will film a video for this exercise later this week. Until then, hopefully this image I created will give you a clearer idea of what I want.

Hold for 1 minute or until you catch your breath and are ready to start the next work set.

Exercise #2

Incline DB Chest Press

Press the DBs for 20 seconds
Rest (DBs on chest) for 10 seconds
8 sets of chest presses
4 minutes total
Perform as many reps as possible per set
Back to the standing cable/band bridge/plank thingie for a minute

Exercise #3

Pulldowns – vary grips as needed

Pulldown for 20 seconds
Rest for 10 seconds
8 sets of pulldowns
4 minutes total
Perform as many reps as possible per set
Back to the standing cable/band bridge/plank thingie for another minute

This time – face sideways to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

Exercise #4

Cable Woodchops

Woodchop in one direction for 20 seconds
Rest (standing) for 10 seconds
Repeat in the other direction
Rest (standing) for 10 seconds
8 sets total of Woodchops – 4 per direction
4 minutes  total
Perform as many reps as possible per set
Back to the standing cable/band bridge/plank thingie for another minute

This time – sideways again (but face the opposite direction – 180 degree turn) to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

At this point, you have done 16 minutes of HIIT/HIRT/Tabata work. This is the minimum amount of work for the day. However, depending upon your fitness level, I want you to try and complete all 4 exercises again – that would be 32 min of HIIT/HIRT/Tabata + the standing cable bridge exercise.

After that, you’re done for the day.

Stretch and go home

Tomorrow, it’s some easy cardio & stretching (lots of stretching)

Wednesday, it’s back to the weights

Health Habits Workout – Week 29/Day 1

Goals: Massive fat loss & amazing fitness

In Week 1 of this workout, we used a 20 sec. work : 20 sec. rest ratio during our supersets

In Week 2 of this workout, the ratio shifted to 20 sec. work : 15 sec. rest

This week, we go to the full-on Tabata ratio of 20 sec. work : 10 sec. rest

During these workouts, I want you to balance the amount weight you use with number of  reps per set .

• If you normally like to push heavy weight…I want you to cut back and focus on the number of reps per set
• If you normally go lighter but like to do high rep sets..then I want you to up the weight and drop the reps

The success of this program depends on you being willing to break out of your comfort zone.
And after these 3 weeks, we’re going to back off for a week with some bridge workouts….and then dive back into another 3 week cycle focusing on different exercises.

.

Also, if I didn’t mention it last week, using a stopwatch or interval timer is going to make this workout much more efficient. Trying to watch a wall clock while doing this workout is not so easy.

..

WORKOUT WARM-UP

Feel free to mix things up during the warm-up. The goal is to warm up your muscles and to get your joints lubricated. I like the following warm-up exercises, but if you’re getting sick of them..do your own thing…as long as it gets the job done.

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

.

THE WORKOUT

Exercise #1

Bodyweight Squat

• Squat for 20 seconds
• Rest (standing) for 10 seconds
• 8 sets of squats
• 4 min total
• Perform as many reps as possible per set
• Resistance can be added by holding a dumbbell/plate at chest height

No rest between work sets

Do this instead…..

• Using a resistance band or cable station, face away from the band/cable station holding the band/handle overhead.
• If arms overhead is too tough on your shoulders, rest your hands on your head.
• With a “slight” forward lean, walk (gradually) forward until the resistance starts to pull you backwards or you start bending at the spine.
• This exercise mimics a bridge/plank exercise, except instead of being in a horizontal position, you are vertical
• To make it tougher, stand on one foot.

Health Habits Workout – Week 28/Day 1

Goals: Massive fat loss & amazing fitness

In Week 1 of this workout, we used a 20 sec. work : 20 sec. rest ratio during our supersets

This week, the ratio shifts to 20 sec. work : 15 sec. rest

Next week, we go to the full-on Tabata ratio of 20 sec. work : 10 sec. rest

During these workouts, I want you to balance the amount weight you use with number of  reps per set .

• If you normally like to push heavy weight…I want you to cut back and focus on the number of reps per set
• If you normally go lighter but like to do high rep sets..then I want you to up the weight and drop the reps

The success of this program depends on you being willing to break out of your comfort zone.
And after these 3 weeks, we’re going to back off for a week with some bridge workouts….and then dive back into another 3 week cycle focusing on different exercises.

.

Also, if I didn’t mention it last week, using a stopwatch or interval timer is going to make this workout much more efficient. Trying to watch a wall clock while doing this workout is not so easy.

..

WORKOUT WARM-UP

Feel free to mix things up during the warm-up. The goal is to warm up your muscles and to get your joints lubricated. I like the following warm-up exercises, but if you’re getting sick of them..do your own thing…as long as it gets the job done.

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

.

THE WORKOUT

Exercise #1

Bodyweight Squat

• Squat for 20 seconds
• Rest (standing) for 15 seconds
• 7 sets of squats
• 4 min 5 sec total
• Perform as many reps as possible per set
• Resistance can be added by holding a dumbbell/plate at chest height

No rest between work sets

Do this instead…..

• Using a resistance band or cable station, face away from the band/cable station holding the band/handle overhead.
• If arms overhead is too tough on your shoulders, rest your hands on your head.
• With a “slight” forward lean, walk (gradually) forward until the resistance starts to pull you backwards or you start bending at the spine.
• This exercise mimics a bridge/plank exercise, except instead of being in a horizontal position, you are vertical
• To make it tougher, stand on one foot.

I will film a video for this exercise later this week. Until then, hopefully this image I created will give you a clearer idea of what I want.

Hold for 1 minute or until you catch your breath and are ready to start the next work set.

Exercise #2

See Saw Press

• Press the DBs/KBs for 20 seconds
• Rest (arms at side) for 15 seconds
• 7 sets of see saw presses
• 4 min 5 sec total
• Perform as many reps as possible per set

Back to the standing cable/band bridge/plank thingie for a minute

Exercise #3

Standing Cable Row

• Row for 20 seconds
• Rest for 15 seconds
• 7 sets of standing cable rows
• 4 min 5 sec total
• Perform as many reps as possible per set

Back to the standing cable/band bridge/plank thingie for another minute

This time – face sideways to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

Exercise #4

1 Leg Deadlift

• Deadlift on 1 leg for 20 seconds
• Rest (standing) for 15 seconds
• Repeat on other leg – alternate back and forth
• 7 sets of 1 Leg DLs
• 4 min 5 sec total
• Perform as many reps as possible per set
• Hold DBs for resistance

Back to the standing cable/band bridge/plank thingie for another minute

This time – sideways again (but face the opposite direction – 180 degree turn) to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

At this point, you have done 16 minutes of HIIT/HIRT/Tabata work. This is the minimum amount of work for the day. However, depending upon your fitness level, I want you to try and complete all 4 exercises again – that would be 32 min of HIIT/HIRT/Tabata + the standing cable bridge exercise.

After that, you’re done for the day.

Stretch and go home

Tomorrow, it’s some easy cardio & stretching (lots of stretching)

Wednesday, it’s back to the weights

Health Habits Workout – Week 27/Day 3

Goals: Survival….. & fat loss via these  killer HIIT/HIRT/Tabata style workouts designed to get you fit & ripped.

In Week 1, we’re going to use a 20 sec. work : 20 sec. rest ratio during our supersets

In Week 2, the ratio shifts to 20 sec. work : 15 sec. rest

In Week 3, we go to the full-on Tabata ratio of 20 sec. work : 10 sec. rest

During these workouts, I want you to balance the amount weight you use with number of  reps per set .

• If you normally like to push heavy weight…I want you to cut back and focus on the number of reps per set
• If you normally go lighter but like to do high rep sets..then I want you to up the weight and drop the reps

The success of this program depends on you being willing to break out of your comfort zone.
And after these 3 weeks, we’re going to back off for a week with some bridge workouts….and then dive back into another 3 week cycle focusing on different exercises.

.

WORKOUT WARM-UP

Feel free to mix things up during the warm-up. The goal is to warm up your muscles and to get your joints lubricated. I like the following warm-up exercises, but if you’re getting sick of them..do your own thing…as long as it gets the job done.

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

.

THE WORKOUT

Exercise #1

Thrusters

• Thrusters (BB or DB) for 20 seconds
• Rest (standing) for 20 seconds
• 6 sets of thrusters
• 4 minutes total
• Perform as many reps as possible per set

No rest between work sets

Do this instead…..

• Using a resistance band or cable station, face away from the band/cable station holding the band/handle overhead.
• If arms overhead is too tough on your shoulders, rest your hands on your head.
• With a “slight” forward lean, walk (gradually) forward until the resistance starts to pull you backwards or you start bending at the spine.
• This exercise mimics a bridge/plank exercise, except instead of being in a horizontal position, you are vertical
• To make it tougher, stand on one foot.

I will film a video for this exercise later this week. Until then, hopefully this image I created will give you a clearer idea of what I want.

Hold for 1 minute or until you catch your breath and are ready to start the next work set.

Exercise #2

Ab Wheel Roll-Out (or barbell / stability ball roll-out) (article on roll-out)

• Roll-outs for 20 seconds
• Rest (kneeling) for 20 seconds
• 6 sets of roll-outs
• 4 minutes total
• Perform as many reps as possible per set

Back to the standing cable/band bridge/plank thingie for a minute

Exercise #3

Straight Arm Pulldowns – standing – use a rope handle

• Pulldown for 20 seconds
• Rest for 20 seconds
• 6 sets of pulldowns
• 4 minutes total
• Perform as many reps as possible per set

Back to the standing cable/band bridge/plank thingie for another minute

This time – face sideways to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

Exercise #4

Push-Ups

• From the floor if you can do them
• Using a smith machine if you can’t do floor push-ups
• No “girl” push-ups on the knees
• Push-up for 20 seconds
• Rest (floor) for 20 seconds
• 6 sets total of Push-ups
• 4 minutes total
• Perform as many reps as possible per set

Back to the standing cable/band bridge/plank thingie for another minute

This time – sideways again (but face the opposite direction – 180 degree turn) to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

At this point, you have done 16 minutes of HIIT/HIRT/Tabata work. This is the minimum amount of work for the day. However, depending upon your fitness level, I want you to try and complete all 4 exercises again – that would be 32 min of HIIT/HIRT/Tabata + the standing cable bridge exercise.

After that, you’re done for the day.

Stretch and go home

Tomorrow, it’s some easy cardio & stretching (lots of stretching)

Wednesday, it’s back to the weights

Health Habits Workout – Week 27/Day 2

Goals: These next 3 weeks are chock full o’ killer HIIT/HIRT/Tabata style workouts designed to get you fit & ripped.

In Week 1, we’re going to use a 20 sec. work : 20 sec. rest ratio during our supersets

In Week 2, the ratio shifts to 20 sec. work : 15 sec. rest

In Week 3, we go to the full-on Tabata ratio of 20 sec. work : 10 sec. rest

During these workouts, I want you to balance the amount weight you use with number of  reps per set .

• If you normally like to push heavy weight…I want you to cut back and focus on the number of reps per set
• If you normally go lighter but like to do high rep sets..then I want you to up the weight and drop the reps

The success of this program depends on you being willing to break out of your comfort zone.
And after these 3 weeks, we’re going to back off for a week with some bridge workouts….and then dive back into another 3 week cycle focusing on different exercises.

.

WORKOUT WARM-UP

Feel free to mix things up during the warm-up. The goal is to warm up your muscles and to get your joints lubricated. I like the following warm-up exercises, but if you’re getting sick of them..do your own thing…as long as it gets the job done.

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

.

THE WORKOUT

Exercise #1

Smith Machine or Barbell Hip Thrust

• Hip Thrust for 20 seconds
• Rest (lying) for 20 seconds
• 6 sets of hip thrusts
• 4 minutes total
• Perform as many reps as possible per set

No rest between work sets

Do this instead…..

• Using a resistance band or cable station, face away from the band/cable station holding the band/handle overhead.
• If arms overhead is too tough on your shoulders, rest your hands on your head.
• With a “slight” forward lean, walk (gradually) forward until the resistance starts to pull you backwards or you start bending at the spine.
• This exercise mimics a bridge/plank exercise, except instead of being in a horizontal position, you are vertical
• To make it tougher, stand on one foot.

I will film a video for this exercise later this week. Until then, hopefully this image I created will give you a clearer idea of what I want.

Hold for 1 minute or until you catch your breath and are ready to start the next work set.

Exercise #2

Incline DB Chest Press

• Press the DBs for 20 seconds
• Rest (DBs on chest) for 20 seconds
• 6 sets of chest presses
• 4 minutes total
• Perform as many reps as possible per set

Back to the standing cable/band bridge/plank thingie for a minute

Exercise #3

Pulldowns – vary grips as needed

• Pulldown for 20 seconds
• Rest for 20 seconds
• 6 sets of pulldowns
• 4 minutes total
• Perform as many reps as possible per set

Back to the standing cable/band bridge/plank thingie for another minute

This time – face sideways to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

Exercise #4

Cable Woodchops

• Woodchop in one direction for 20 seconds
• Rest (standing) for 20 seconds
• Repeat in the other direction
• Rest (standing) for 20 seconds
• 6 sets total of Woodchops – 3 per direction
• 4 minutes total
• Perform as many reps as possible per set

Back to the standing cable/band bridge/plank thingie for another minute

This time – sideways again (but face the opposite direction – 180 degree turn) to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

At this point, you have done 16 minutes of HIIT/HIRT/Tabata work. This is the minimum amount of work for the day. However, depending upon your fitness level, I want you to try and complete all 4 exercises again – that would be 32 min of HIIT/HIRT/Tabata + the standing cable bridge exercise.

After that, you’re done for the day.

Stretch and go home

Tomorrow, it’s some easy cardio & stretching (lots of stretching)

Wednesday, it’s back to the weights

Health Habits Workout – Week 27/Day 1

Goals: New workout coming at you.

For the next 3 weeks, we’re doing a HIIT/HIRT/Tabata style workout.

In Week 1, we’re going to use a 20 sec. work : 20 sec. rest ratio during our supersets

In Week 2, the ratio shifts to 20 sec. work : 15 sec. rest

In Week 3, we go to the full-on Tabata ratio of 20 sec. work : 10 sec. rest

During these workouts, I want you to balance the amount weight you use with number of  reps per set .

• If you normally like to push heavy weight…I want you to cut back and focus on the number of reps per set
• If you normally go lighter but like to do high rep sets..then I want you to up the weight and drop the reps

The success of this program depends on you being willing to break out of your comfort zone.
And after these 3 weeks, we’re going to back off for a week with some bridge workouts….and then dive back into another 3 week cycle focusing on different exercises.

.

WORKOUT WARM-UP

Feel free to mix things up during the warm-up. The goal is to warm up your muscles and to get your joints lubricated. I like the following warm-up exercises, but if you’re getting sick of them..do your own thing…as long as it gets the job done.

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

.

THE WORKOUT

Exercise #1

Bodyweight Squat

• Squat for 20 seconds
• Rest (standing) for 20 seconds
• 6 sets of squats
• 4 minutes total
• Perform as many reps as possible per set
• Resistance can be added by holding a dumbbell/plate at chest height

No rest between work sets

Do this instead…..

• Using a resistance band or cable station, face away from the band/cable station holding the band/handle overhead.
• If arms overhead is too tough on your shoulders, rest your hands on your head.
• With a “slight” forward lean, walk (gradually) forward until the resistance starts to pull you backwards or you start bending at the spine.
• This exercise mimics a bridge/plank exercise, except instead of being in a horizontal position, you are vertical
• To make it tougher, stand on one foot.

I will film a video for this exercise later this week. Until then, hopefully this image I created will give you a clearer idea of what I want.

Hold for 1 minute or until you catch your breath and are ready to start the next work set.

Exercise #2

See Saw Press

• Press the DBs/KBs for 20 seconds
• Rest (arms at side) for 20 seconds
• 6 sets of see saw presses
• 4 minutes total
• Perform as many reps as possible per set

Back to the standing cable/band bridge/plank thingie for a minute

Exercise #3

Standing Cable Row

• Row for 20 seconds
• Rest for 20 seconds
• 6 sets of standing cable rows
• 4 minutes total
• Perform as many reps as possible per set

Back to the standing cable/band bridge/plank thingie for another minute

This time – face sideways to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

Exercise #4

1 Leg Deadlift

• Deadlift on 1 leg for 20 seconds
• Rest (standing) for 20 seconds
• Repeat on other leg – alternate back and forth
• 6 sets of 1 Leg DLs
• 4 minutes total
• Perform as many reps as possible per set
• Hold DBs for resistance

Back to the standing cable/band bridge/plank thingie for another minute

This time – sideways again (but face the opposite direction – 180 degree turn) to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

At this point, you have done 16 minutes of HIIT/HIRT/Tabata work. This is the minimum amount of work for the day. However, depending upon your fitness level, I want you to try and complete all 4 exercises again – that would be 32 min of HIIT/HIRT/Tabata + the standing cable bridge exercise.

After that, you’re done for the day.

Stretch and go home

Tomorrow, it’s some easy cardio & stretching (lots of stretching)

Wednesday, it’s back to the weights

3 Minutes of HIRT

The next time someone tells you they just did a “killer” workout, show them this one…

What you just watched was just 1/6th of a workout I witnessed last week at the MNJCC in Toronto.

After watching Amir, Nicole & Manny perform the first round of this circuit, I dashed off to my gym locker, grabbed my brand new mini video cam, sprinted back to the gym and recorded the last 3 min round of their first  HIRT (High Intensity Resistance Training) circuit from hell.

Here’s their workout:

Circuit #1

3 Rounds of:

1. Jumping Barbell Press (12 reps onto a 24″ box with a 45 lb barbell (guys) & 20 lb barbell (Nicole))
2. Push-up Hops (10 yards there & back) + 25 Push-ups (substitute Walking Push-ups or Bear Crawls)
3. Hybrid Burpees (5 reps)
4. 45 second rest & repeat for 3 Rounds

The entire circuit took around 13 minutes.

Circuit #2

I was unable to record Circuit #2 in it’s entirety because the room they used was full of other gym members reticent about becoming Youtube video stars.

I will include videos of the individual exercises that I was able to capture.

3 Rounds of:

1. Hanging Knee Tuck with Leg Extension (12 reps)
2. Prone Bridge with Wall – Leg Bicycles (12 reps)
3. Prone Bridge with Wall – Leg In & Outs (12 reps)
4. Pull-Ups  (25 reps – strict or slight kipping action)

.

So, whaddaya think?

Can you hang with the JCC crew for 3 Minutes of HIRT?

How about 30 minutes?

.

If you like what you see here, click here for updates

.

Related Posts

• Are you tough enough for this workout?
• HIRT Workout…No Equipment…No Problem
  
• 1,000,000,001 Different Ways to Train your Chest
  
• Tabata Workouts WILL Cause Fat Loss
• Tabata Training 101
• 13 Training Mistakes You Need to Avoid
• HIIT: The Aerobic version
• 4 Steps to a Great HIIT Workout
• Power training
• Muscular strength made simple
• Components of Physical Fitness

HIIT will make you Stronger, Faster, Leaner

HIIT will make you stronger, faster and leaner…..One of the ways it does that is by improving your lactate threshold (LT).

What is Lactate Threshold?

Lactate threshold is the level of exercise intensity where lactic acid builds up in your bloodstream and you begin to feel that lactic acid burn. In the world of athletic science, LT is usually expressed as a percentage of VO2 max.

What is VO2 Max?

VO2 max is defined as “the highest rate of oxygen consumption attainable during maximal or exhaustive exercise”

Essentially, it is a measurement of how much oxygen you can get into your muscles during exercise, and is widely accepted as the single best measure of cardiovascular fitness and maximal aerobic power.

The Magic of HIIT

So how does LT & VO2 Max make me stronger, faster, leaner?

• If you can delay the build up of lactic acid in your blood, you can trainer longer, faster, harder.
• If you can train longer, faster, harder, you will become stronger, faster leaner.

And how do we delay the lactic acid burn, increase our LT and maximize our VO2 max?

Well, according to this study, high intensity interval training significantly increases LT and VO2 max.

The Study

Researchers took 20 physically active individuals and put them through one of two separate 6 week training programs.

1. Group 1 performed 1 interval training workout per week
2. Group 2 performed 2 interval training workouts per week

After 6 weeks,

1. Group 1 improved their LT by 4.3%
2. Group 2 improved thei LT by 8.2%

Conclusion

Not only is interval training (HIIT) a successful strategy for improving LT and VO2 max, there is a dose-response relationship between frequency of interval training and the magnitude of LT improvement.

In other words,

• if you increase your HIIT, you increase your LT
• if you increase your LT, you increase your VO2 max
• if you increase your LT & VO2 max, you get stronger & faster & leaner….

And who wouldn’t want to get stronger, faster & leaner?

Health Habits Workout – Week 22 – Cardio / HIIT Workouts

I like to visualize Ben Johnson crushing Carl Lewis when I do my HIIT sprints

Goal:

More fat loss

Equipment:

Anything you want…go running/jogging, ride a bike or use any of the cardio equipment in your gym…exercise bike, treadmill, elliptical, stepper…

Warm-Up

10 min gradually increasing the intensity level to a point that is approx. 60% of your maximum intensity (100% is a full out sprint)

The Workout

Do as many 10 second sprints in 20 minutes as possible

My personal best is 52

• 1 sprint per min (10:50) = 20 sprints
• 2 sprint per min (10:20) = 40 sprints
• 3 sprint per min (10:10) = 60 sprints

Follow this up with 10-30 min of cardio at 60% of maximum intensity

.

Stretch, shower & go home

.

Health Habits Workout – Week 21 – Day 1

how do your abs compare???

Workout Goals:

Week 21 is a repeat of week 19.

You have done these workouts before, so there isn’t any learning curve to slow you down. Before you think about increasing the weight or reps, I want you to push yourself to cut your rest periods even shorter. During supersets, go from exercise to exercise without any break. Non-stop movement. You’ll hate me during the workout, but love me when you see how your fitness goes through the roof.

As before, The next 2-4 weeks are all about maximum fat loss via a variety of different HIIT / HIRT workouts.

And now on to the….

WARMUP

1.  Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

.

2.  Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

.

3.  1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

and now for the….

.

WORKOUT

.

Each workout will consist of 4 circuits.

Each workout is designed to last 45 minutes (not including warm-up).

If you complete the 4 circuits before the 45 min is up, repeat one of the circuits.

.

Circuit # 1

• 2 exercises performed back to back
• 10 sets of each exercise
• No rest between sets
• 2  minutes rest between circuits

Exercise #1

Speed Squats

• 10 sets
• 20 reps per set…
• speed squats focus primarily on legs & anaerobic energy system

Exercise # 2

Alternating Dumbbell Shoulder Press

• 10 sets
• 5 reps per arm per set…
• this “see saw” press focuses primarily on your deltoids & supporting muscles in the shoulder girdle. It also provides a secondary benefit to your core

.

Circuit # 2

• 2 exercises performed back to back
• 10 sets of each exercise
• No rest between sets
• 2  minutes rest between circuits

Exercise #1

Close Grip Push-Ups

• 10 sets
• 10 reps per set…
• If you can’t do push-ups from the floor, don’t do them from your knees. Instead, do them with your hands on a bench, chair, table or wall as your strength levels dictate
• close grip push-ups focus primarily on triceps & chest

Exercise # 2

Side Lunge (skaters lunge)

• 10 sets
• 10 reps per side per set…
• keep your knees & toes in alignment
• the skaters lunge target your thigh adductors / abductors & your glutes

.

Circuit # 3

• 2 exercises performed back to back
• 10 sets of each exercise
• No rest between sets
• 2  minutes rest between circuits

Exercise #1

Reverse Crunch (on bench)

• 10 sets
• 10 – 20 reps per set…
• the reverse crunch is primarily a rectus abdominis exercise (abs)

Exercise # 2

Hip Thrusts (feet and back on bench)

• 10 sets
• 10 reps per side per set…
• if this is too hard, lay on the floor with feet on bench only
• hip thrusts hit your hamstrings & glutes

.

Circuit # 4

• 2 exercises performed back to back
• 10 sets of each exercise
• No rest between sets
• 2 minutes rest between circuits

Exercise #1

Cable Pushdowns

• 10 sets
• 5 reps per set…
• pushdowns hit your triceps

Exercise # 2

2 Hand Bicep Curls (cable – use rope)

• 10 sets
• 5 reps per set…
• curls hit your biceps

.

Just discovered these workouts???

Start here or check out the workout archives

.

.

Health Habits Workout – Week 20 – Day 3

Workout Goals:

Alright, workout #3

Let’s get to work….

WARMUP

Feel free to substitute warm-up exercises.

The goal of the warm-up is to get your joints to release your natural joint lubrication (synovial fluid) and to warm up your muscles.

The individual exercises don’t matter.

I chose these exercises because I think they are very efficient and get me ready for the workout as quickly and efficiently as possible

.

1.  Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

.

2.  Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

.

3.  1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

and now for the….

.

WORKOUT

.

Each workout will consist of 4 circuits.

Each workout is designed to last 45 minutes (not including warm-up).

If you complete the 4 circuits before the 45 min is up, repeat one of the circuits.

.

Circuit # 1

• 2 exercises performed back to back
• 10 sets of each exercise
• No rest between sets
• 2  minutes rest between circuits

Exercise #1

Bulgarian Split Squats/Lunges

• 10 sets
• 10-30 reps per leg per set…
• Bodyweight or a DB(s) held in hands at thigh height
• This exercise focuses primarily on quads

Exercise # 2

DB Pullovers – cross bench or stability ball

• 10 sets
• 5-8 reps per set…
• This exercise focuses primarily on the chest & lats

.

Circuit # 2

• 2 exercises performed back to back
• 10 sets of each exercise
• No rest between sets
• 2  minutes rest between circuits

Exercise #1

Standing Pulldowns

• 10 sets
• 5 reps per set…
• This exercise focuses primarily on back (lats) & biceps – secondary focus on core

Exercise # 2

Shuffle Lunge

• 10 sets
• 20 reps per set…
• This exercise focuses primarily on legs & the anaerobic energy system

.

Circuit # 3

• 2 exercises performed back to back
• 10 sets of each exercise
• No rest between sets
• 2  minutes rest between circuits

Exercise #1

1 Arm DB Incline Chest Fly (ball or bench)

• 10 sets
• 5-8 reps per arm per set…
• This exercise focuses primarily on chest & core

Exercise # 2

2 Arm DB Incline Reverse Fly

• 10 sets
• 5-8 reps per set…
• This exercise focuses primarily on the rear deltoids (shoulders)

.

Circuit # 4

• 2 exercises performed back to back
• 10 set of each exercise
• No rest between sets
• 2 minutes rest between circuits

Exercise #1

Partial Turkish Get-Ups

• 10 sets
• 5 reps per side per set…
• TGUs  hit your core

Exercise # 2

1 Leg Hip Thrusts

• 10 sets
• 10 reps per side per set…
• This exercise focuses primarily on the hamstrings & glutes
• Substitute a ball for the bench he is laying on…and if that’s too complicated, you CAN just do them from the floor

.

Just discovered these workouts???

Start here or check out the workout archives

.

.

HIIT turns Fat Men into Fit Men

Take 10 sedentary & overweight/obese men.

Weigh them, measure them, test their blood.

Throw them onto a electromagnetically braked cycle ergometer (exercise bike).

Subject them to 2 weeks / 6 sessions of 4 to 6 repeats of 30-second Wingate aerobic sprints with a 4 1/2 minute recovery period.

RESULTS

• Oxygen Uptake – improved
• Athletic Performance – improved
• Insulin Sensitivity – improved
• Resting Fat Oxidation – improved
• Systolic Blood Pressure – improved
• Resting Carb oxidation – improved
• Waist Circumference – improved
• Hip Circumference – improved

Enough said

• Start doing some HIIT workouts.
• And buy a damn interval timer so you don’t cheat.

Related Topics

• 10 More Reasons to Love HIIT
• HIIT Kicks Cardio’s Butt
• Tabata Workouts WILL Cause Fat Loss
• Tabata Training 101
• HIIT: The Aerobic version
• 4 Steps to a Great HIIT Workout
• High Intensity Resistance Training
• Why Can’t I Lose This Fat? – Part 1
• Part 2
• Part 3
• Part 4
• HIRT Exercise Descriptions
• Part 5
• Waves and Waves of HIIT
• HIRT – No Equipment – No Problem
• HIIT Workouts – Vertical Jump Training
• Energy System Fitness

Reference

• HIIT study

Like this article???

If you like this article, don’t forget to subscribe to @healthhabits. When you subscribe, my friends at MailChimp will make sure to send you an email every time I post something new here at the blog.

As well, you also get access to the series of Supplement Reports that I am publishing this year.

What the #%&*@ is the Insanity workout?

Has anyone out there tried this workout?

I saw the infomercial last night, and based on the success of their P90X program, I am guessing that this workout is selling a bazillion copies per day.

Based upon the claims in the infomercial, I think I have a pretty good idea what the workout is going to be like, but I would love to get some “real-people” feedback.

So, if you have tried the workout, please let me know what you think of it.

.

Seriously…leave a comment

.

The New U.S. Army Basic Combat Training designed to create “Warrior Athletes”

The next generation of U.S. Army soldier will be exposed to a basic Combat Training program that has been radically re-designed to make him/her:

• Faster
• Stronger
• More Powerful
• More agile/mobile

• Less likely to suffer from overuse injuries
• More likely to rebound quicker from acute injuries
• And more capable of performing the tasks required of a modern soldier

In essence, the new training program is designed to create Warrior Athletes.

No more…

• long distance runs
• bayonet drills
• and high rep sets of chin-ups and push-ups while being screamed at by this guy

Instead, the new BCT program has recruits doing…

• Interval sprint training
• Low rep / High Power/Speed sets
• Timed sets
• circuit training
• maximum of 30 minutes of running per session
• hill sprints
• shuttle runs
• hand to hand combat using pugil sticks
• “core” training
• anaerobic endurance training
• while being screamed at by this guy

.

Soldiers need to be able to move quickly under load, to be mobile under load, with your body armor, your weapons and your helmet, in a stressful situation,” said Frank Palkoska, head of the Army’s Fitness School at Fort Jackson, which has worked several years on overhauling the regime.

.

We geared all of our calisthenics, all of our running movements, all of our warrior skills, so soldiers can become stronger, more powerful and more speed driven,” Palkoska said. The exercises are part of the first major overhaul in Army basic fitness training since men and women began training together in 1980, he said.

.

The new training also uses “more calisthenics to build core body power, strength and agility. Over the 10 weeks of basic, a strict schedule of exercises is done on a varied sequence of days so muscles rest, recover and strengthen.

Part of the reason for this program re-design is the current physical fitness level of new Army recruits.

Many recruits didn’t have physical education in elementary, middle or high school and therefore tend to lack bone and muscle strength. When they ditch diets replete with soda and fast food for healthier meals and physical training, they drop excess weight and build stronger muscles and denser bones, Palkoska said.

.

Lt. Gen. Mark Hertling of the Army’s Training and Doctrine Command, the three-star general in charge of revamping all aspects of initial training, said his overall goal is to drop outmoded drills and focus on what soldiers need today and in the future.

.

So, does that mean that the chubby 40-somethings doing “bootcamp” in my neighborhood park need to re-design their program as well?

.

If you like what you see here, click here for updates

.

Related Posts

• Better than Bootcamp
• Losing weight is simple…but it ain’t easy
• What the Diet Gurus Won’t Tell You
  
• Better than the Biggest Loser
• America’s Obesity Epidemic costs $147 billion
• Having trouble sticking to your diet?
  
• How the Free Market makes you FAT and why “Big Food” likes it that way
• The status-quo is broken…We need a new model for burning fat and getting fit

.

Reference

• Associated Press
• U.S. Army
• TRADOC

HIIT Kicks Cardio's Butt

I like to visualize Ben Johnson crushing Carl Lewis when I do my HIIT sprints

So, there I was.

I had just finished a set of killer HIIT sprints….when the Lance Armstrong clone to my left asked me “what’s the deal with that workout”?

I think I croaked something about anaerobic this and EPOC that…and was about to hop off the bike when he said…

“that’s just a fad..like Atkins. If you want to get fit, you HAVE to do cardio”

Arrrgggghhhh!

Stifling my hulk-like rage, I asked…

“What do you mean I have to do cardio?”

From there, he proceeded to tell me why cardio rocks and why high intensity training (HIIT, HIRT, resistance training) sucks.

Double arggghhhhh!

Hulk (me) was getting mad.

But, instead of smashing, I flipped him one of my business cards (along with a certain finger) and suggested he read the following study which shows (once again) how HIIT kicks cardio butt

And here’s the study.

According to the researchers, high intensity interval training (HIIT) is better than traditional endurance training for improving:

• Athletic performance
• Metabolic performance
• Molecular adaptation to exercise

According to researcher Martin Gibala…”doing as little as 10 one-minute sprints on a standard stationary bike with about one minute of rest in between, three times a week, works as well in improving muscle as many hours of conventional long-term biking less strenuously.”

We have known for years that repeated moderate long-term exercise tunes up fuel and oxygen delivery to muscles and aids the removal of waste products. Exercise also improves the way muscles use the oxygen to burn the fuel in mitochondria, the microscopic power station of cells.

.

Running or cycling for hours a week widens the network of vessels supplying muscle cells and also boosts the numbers of mitochondria in them so that a person can carry out activities of daily living more effectively and without strain, and crucially with less risk of a heart attack, stroke or diabetes.

.

But the traditional approach to exercise is time consuming. Martin Gibala and his team have shown that the same results can be obtained in far less time with brief spurts of higher-intensity exercise.

Take that Mr. Lance Armstrong clone.

But wait, it get’s better.

One of the main complaints about High Intensity Interval Training is that it’s…well, too intense.

Sure, it gives you a great workout, but it will probably give you a heart attack.

Not according to Dr. Gibala.

The main purpose of his study was to prove the performance, metabolic and molecular advantages of a more practical model of low-volume HIIT.

The new study used a standard stationary bicycle and a workload which was still above most people’s comfort zone (about 95% of maximal heart rate) but only about half of what can be achieved when people sprint at an all-out pace.

• Seven men performed 6 HIIT training sessions over 2 weeks.
• Each session consisted of 8-12 x 60 s intervals (at ≈100% of peak power) separated by 75 s of rest.
• That’s a total of between 17 and 26 minutes per workout or 2 ½ hours over 2 weeks

So, how does this workout compare to traditional cardio?

According to the doc, to achieve the same performance, metabolic and molecular benefits with traditional endurance (cardio) training, you’d need to complete over 10 hours of continuous moderate bicycling exercise over a two-week period.

.

Hmmmmm…let’s recap.

HIIT

• 2 ½ hours per week

Cardio

• 10 hours per week

And I won’t even mention the fact that HIIT workouts make you look like this:

while cardio workouts make you look like this…

your choice.

Like this article???

If you like this article, don’t forget to subscribe to @healthhabits. When you subscribe, my friends at MailChimp will make sure to send you an email every time I post something new here at the blog.

As well, you also get access to the series of Supplement Reports that I am publishing this year.

.

Related Posts

• 10 More Reasons to Love HIIT
• Tabata Workouts WILL Cause Fat Loss
• Tabata Training 101
• HIIT: The Aerobic version
• 4 Steps to a Great HIIT Workout
• HIRT – No Equipment – No Problem
• HIIT Workouts – Vertical Jump Training

Health Habits Workout -Week 10/Day 2

Here’s your second workout for week # 10

.

WORKOUT WARM-UP

1.  Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

.

2.  Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

.

3.  1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

And now for the…WORKOUT

Superset # 1

• 3 exercises performed back to back
  
• 7 sets of each exercise
• No rest between sets
• 2-5 minutes rest between supersets
  

Exercise #1

Vertical Wood Chops / Slams – (cable, band or medicine ball)

• 7 sets
• 5 reps per set…
• Using a weight that would allow you to perform 10 repetitions with good form

Exercise # 2

Jumping Jacks

• 7 sets
• 40 reps per set
• Bodyweight only

Exercise #3

2 Arm Cable Bicep Curls

• 7 sets
• 5 reps per set…
• Using a weight that would allow you to perform 10 repetitions with good form

Superset # 2

• 2 exercises performed back to back
  
• 10 sets of each exercise
  
• No rest between sets
• 2-5 minutes rest between supersets
  

Exercise #1

Zercher or Goblet Squats – (barbell, dumbbell or kettlebell)

• 10 sets
• 5 reps per set…
• Using a weight that would allow you to perform 10 repetitions with good form

Exercise # 2

1 Leg Deadlift

• 10 sets
• 10-20 reps per leg
• Bodyweight or DBs

Superset # 3

• 3 exercises performed back to back
  
• 7 sets of each exercise
  
• No rest between sets

Exercise #1

Alternating Shoulder Press (See Saw Press) – (dumbbells)

• 7 sets
• 10 reps per arm per set…
• Using a weight that would allow you to perform 20 repetitions with good form

Exercise # 2

2 Arm Dumbbell Floor Chest Press

• 7 sets
• 10 reps per set…
• Using a weight that would allow you to perform 20 repetitions with good form

Exercise # 3

Reverse Crunch

• 7 sets
• Max reps per set…
• Bodyweight

That’s it, you’re done for today.

Stretch and go home

Tomorrow, it’s cardio & stretching (lots of stretching)

Health Habits Workout -Week 10/Day 1

Week #10

Last week on this program.

Keep working hard. Try to move faster & rest less

.

WORKOUT WARM-UP

1.  Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

.

2.  Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

.

3.  1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

And now for the…WORKOUT

Superset # 1

• 2 exercises performed back to back
  
• 10 sets of each exercise
• No rest between sets
• 2-5 minutes rest between supersets
  

Exercise #1

Horizontal Wood Chops – (cable or band)

• 10 sets
• 5 reps per set…
• Using a weight that would allow you to perform 10 repetitions with good form

Exercise # 2

Shuffle Lunge

• 10 sets
• 40 reps per set
• Bodyweight only

Superset # 2

• 3 exercises performed back to back
  
• 7 sets of each exercise
  
• No rest between sets
• 2-5 minutes rest between supersets
  

Exercise #1

1 Arm Chest Press – (cable or band)

• 7 sets
• 5 reps per arm per set…
• Using a weight that would allow you to perform 10 repetitions with good form

Exercise # 2

Bench Step Up

• 7 sets
• 10-20 reps per leg
• Bodyweight or Dumb-Bells (no barbell)

Exercise # 3

1 Arm Standing Row

• 7 sets
• 5 reps per arm per set…
• Using a weight that would allow you to perform 10 repetitions with good form

Superset # 3

• 2 exercises performed back to back
  
• 10 sets of each exercise
  
• No rest between sets

Exercise #1

Toes to the Ceiling – (bodyweight)

• 10 sets
• Maximum reps per set…
• Reach your hands behind your head and hold onto something solid for increased stability
• Try to go higher up than the guy in the video
  

Exercise # 2

2 Leg Hip Thrust

• 10 sets
• 20-50 reps
• Bodyweight only

That’s it, you’re done for today.

Stretch and go home

Tomorrow, it’s cardio & stretching (lots of stretching)

Essential Workout Gear: The Gymboss Interval Timer

I love interval training….absolutely love it.

There is something magical about the HIIT, HIRT and Tabata workouts that I inflict upon my clients.

As the clock counts down, they move quicker, lift heavier and recover faster.

Whether it’s bike sprints…or bodyweight squats…or Thrusters…interval training is a powerful tool for burning fat and getting really, really fit, really, really fast.

How to Get Started with Interval Training

Step One:  Buy a Gymboss Interval Timer

Seriously, you’ll thank me.

• No more watching the clock out of the corner of your eye or screaming at your workout buddy for not paying attention.
• No more dropiing your smartphone on the hard gym floor.

Spend the 20 bucks. Buy a Gymboss interval timer. Clip it to your shorts. It will beep & vibrate to let you know when to start & stop.

Simple. Effective. Buy the damn timer.

Step Two: Do one of the HIIT/HIRT/Tabata workouts listed below

• 4 Steps to a Great HIIT Workout
• A Super-Sexy David Beckham-esque HIIT Sprint Workout
• Waves and Waves of HIIT
• HIRT – No Equipment – No Problem
• HIIT Workouts – Vertical Jump Training
• Tabata Training 101
• Energy System Fitness
• 10 more reasons to love High Intensity Interval Training
• WARNING: Tabata Workouts WILL Cause Fat Loss

Step Three: Start sweating

That’s it

Health Habits Workout -Week 9/Day 2

Here’s your second workout for week # 9

.

WORKOUT WARM-UP

1.  Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

.

2.  Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

.

3.  1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

And now for the…WORKOUT

Superset # 1

• 3 exercises performed back to back
  
• 7 sets of each exercise
• No rest between sets
• 2-5 minutes rest between supersets
  

Exercise #1

Vertical Wood Chops / Slams – (cable, band or medicine ball)

• 7 sets
• 5 reps per set…
• Using a weight that would allow you to perform 10 repetitions with good form

Exercise # 2

Jumping Jacks

• 7 sets
• 40 reps per set
• Bodyweight only

Exercise #3

2 Arm Cable Bicep Curls

• 7 sets
• 5 reps per set…
• Using a weight that would allow you to perform 10 repetitions with good form

Superset # 2

• 2 exercises performed back to back
  
• 10 sets of each exercise
  
• No rest between sets
• 2-5 minutes rest between supersets
  

Exercise #1

Zercher or Goblet Squats – (barbell, dumbbell or kettlebell)

• 10 sets
• 5 reps per set…
• Using a weight that would allow you to perform 10 repetitions with good form

Exercise # 2

1 Leg Deadlift

• 10 sets
• 10-20 reps per leg
• Bodyweight or DBs

Superset # 3

• 3 exercises performed back to back
  
• 7 sets of each exercise
  
• No rest between sets

Exercise #1

Alternating Shoulder Press (See Saw Press) – (dumbbells)

• 7 sets
• 10 reps per arm per set…
• Using a weight that would allow you to perform 20 repetitions with good form

Exercise # 2

2 Arm Dumbbell Floor Chest Press

• 7 sets
• 10 reps per set…
• Using a weight that would allow you to perform 20 repetitions with good form

Exercise # 3

Reverse Crunch

• 7 sets
• Max reps per set…
• Bodyweight

That’s it, you’re done for today.

Stretch and go home

Tomorrow, it’s cardio & stretching (lots of stretching)

Health Habits Workout -Week 9/Day 1

Week #9

Almost done this phase.

Keep working hard.

.

WORKOUT WARM-UP

1.  Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

.

2.  Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

.

3.  1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

And now for the…WORKOUT

Superset # 1

• 2 exercises performed back to back
  
• 10 sets of each exercise
• No rest between sets
• 2-5 minutes rest between supersets
  

Exercise #1

Horizontal Wood Chops – (cable or band)

• 10 sets
• 5 reps per set…
• Using a weight that would allow you to perform 10 repetitions with good form

Exercise # 2

Shuffle Lunge

• 10 sets
• 40 reps per set
• Bodyweight only

Superset # 2

• 3 exercises performed back to back
  
• 7 sets of each exercise
  
• No rest between sets
• 2-5 minutes rest between supersets
  

Exercise #1

1 Arm Chest Press – (cable or band)

• 7 sets
• 5 reps per arm per set…
• Using a weight that would allow you to perform 10 repetitions with good form

Exercise # 2

Bench Step Up

• 7 sets
• 10-20 reps per leg
• Bodyweight or Dumb-Bells (no barbell)

Exercise # 3

1 Arm Standing Row

• 7 sets
• 5 reps per arm per set…
• Using a weight that would allow you to perform 10 repetitions with good form

Superset # 3

• 2 exercises performed back to back
  
• 10 sets of each exercise
  
• No rest between sets

Exercise #1

Toes to the Ceiling – (bodyweight)

• 10 sets
• Maximum reps per set…
• Reach your hands behind your head and hold onto something solid for increased stability
• Try to go higher up than the guy in the video
  

Exercise # 2

2 Leg Hip Thrust

• 10 sets
• 20-50 reps
• Bodyweight only

That’s it, you’re done for today.

Stretch and go home

Tomorrow, it’s cardio & stretching (lots of stretching)

A Super-Sexy David Beckham-esque HIIT Sprint Workout

David Beckham : Men’s Health

Awhile back, Men’s Health wrote an article showing us guys how we can “Live It Like Beckham“.

Included in that article was the David Beckham Workout.

Looking at that workout almost 2 years later, I realized that…..it was a hunk of junk.

Seriously, this guy makes bazillions of dollars every year and this is the best workout that him and his team of trainers & therapists can come up with.

We can do better.

So, here we go:

1.   Strength Training

The MH article ignored Beckham’s strength training routine, so like them, we will save that part of his training routine for another article.

However, if you are interested in building some strong, powerful “athlete” muscles, start with this article.

2.    Aerobic Training

The MH article also neglected to look at Beckham’s aerobic training. Luckily for you, I am going to build some aerobic conditioning into your….

3.    Anaerobic / HIIT / Tabata Training

Alright, here’s where the fun begins.

• 3 workouts per week
• Beginner/Intermediate/Advanced workout
• Increased speed, power & anaerobic endurance
• Less of this

• And more of this

Beginner Workouts

• These workouts are designed for beginners who are interested in losing tons of weight and getting super-fit and ripped.
• For beginners, I am going to assume that you are performing 2 strength training workouts per week
• I will outline 3 Super-Sexy David Beckham-esque HIIT Sprint Workouts. The number of workouts you perform will depend upon your schedule, goals & recovery abilities.
• My recommendation: Do all 3 workouts if you can
• Regarding fitness equipment, I prefer trainees do these workouts while sprinting outdoors or on an exercise bike in the gym or on a Versaclimber or on a rowing machine. A treadmill can be used with lower intensity workouts, but when the sprinting gets intense, the treadmill can get a wee bit dangerous.

Workout #1

• Warm-up – 10 mins at a perceived intensity 50% of your maximum intensity.
• 3 minutes of sprints – 10 sec. sprint with a 50 second rest
• 10 minutes cardio at 60% of max intensity OR (175 – your age) Heartbeats per Minute
• 3 minutes of sprints – 10 sec. sprint with a 50 second rest
• 10 minutes cardio at 60% of max intensity OR (175 – your age) Heartbeats per Minute

Workout #2

• Warm-up – 10 mins at a perceived intensity 50% of your maximum intensity.
• 3 minutes of sprints – 10 sec. sprint with a 50 second rest / 15 sec sprint with 45 sec rest / 20 sec. sprint with 40 sec. rest
• 10 minutes cardio at 60% of max intensity OR (175 – your age) Heartbeats per Minute
• 3 minutes of sprints – 10 sec. sprint with a 50 second rest / 15 sec sprint with 45 sec rest / 20 sec. sprint with 40 sec. rest
• 10 minutes cardio at 60% of max intensity OR (175 – your age) Heartbeats per Minute

Workout #3

• Warm-up – 10 mins at a perceived intensity 50% of your maximum intensity.
• 10 minutes of sprints – 10 x 10 sec. sprint with 50 sec rest
• Cool-down – 10 mins at a perceived intensity 50% of your maximum intensity.

Intermediate Workouts

• These workouts are designed for intermediates who have outgrown the beginner workouts and are still interested in losing tons of weight and getting super-fit and ripped.
• I am assuming that you are performing 2 strength training workouts per week
• I will outline 3 Super-Sexy David Beckham-esque HIIT Sprint Workouts. The number of workouts you perform will depend upon your schedule, goals & recovery abilities.
• My recommendation: Do all 3 workouts if you can
• Regarding fitness equipment, I prefer trainees do these workouts while sprinting outdoors or on an exercise bike in the gym or on a Versaclimber or on a rowing machine. A treadmill can be used with lower intensity workouts, but when the sprinting gets intense, the treadmill can get a wee bit dangerous.

Workout #1

• Warm-up – 10 mins at a perceived intensity 50% of your maximum intensity.
• 5 minutes of sprints – 10 sec. sprint with a 50 second rest
• 5 minutes cardio at 60% of max intensity OR (180 – your age) Heartbeats per Minute
• 5 minutes of sprints – 10 sec. sprint with a 50 second rest
• 5 minutes cardio at 60% of max intensity OR (180 – your age) Heartbeats per Minute
• 5 minutes of sprints – 10 sec. sprint with a 50 second rest
• 5 to 30 minutes cardio at 60% of max intensity OR (180 – your age) Heartbeats per Minute

Workout #2

• Warm-up – 10 mins at a perceived intensity 50% of your maximum intensity.
• 5 minutes of sprints – 10 sec/50 sec – 15/45 – 20/40 – 10/50 – 15/45 sec. sprint/rest ratio
• 5 minutes cardio at 60% of max intensity OR (180 – your age) Heartbeats per Minute
• 5 minutes of sprints – 10 sec/50 sec – 15/45 – 20/40 – 10/50 – 15/45 sec. sprint/rest ratio
• 5 minutes cardio at 60% of max intensity OR (180 – your age) Heartbeats per Minute
• 5 minutes of sprints – 10 sec/50 sec – 15/45 – 20/40 – 10/50 – 15/45 sec. sprint/rest ratio
• 5 minutes cardio at 60% of max intensity OR (180 – your age) Heartbeats per Minute
• 5 minutes of sprints – 10 sec/50 sec – 15/45 – 20/40 – 10/50 – 15/45 sec. sprint/rest ratio
• 5 minutes cardio at 60% of max intensity OR (180 – your age) Heartbeats per Minute

Workout #3

• Warm-up – 10 mins at a perceived intensity 50% of your maximum intensity.
• 10 minutes of sprints – 10 x 10 sec. sprint with 50 sec rest
• 5 minutes cardio at 60% of max intensity OR (175 – your age) Heartbeats per Minute
• 10 minutes of sprints – 10 x 10 sec. sprint with 50 sec rest
• 5 to 30 minutes cardio at 60% of max intensity OR (175 – your age) Heartbeats per Minute

Advanced Workouts

• These workouts are designed for advanced trainees who have outgrown the intermediate workouts and who are almost super-fit and ripped.
• I am still assuming that you are performing 2 strength training workouts per week
• I will outline 3 Super-Sexy David Beckham-esque HIIT Sprint Workouts. The number of workouts you perform will depend upon your schedule, goals & recovery abilities.
• My recommendation: Do all 3 workouts if you can
• Regarding fitness equipment, I prefer trainees do these workouts while sprinting outdoors or on an exercise bike in the gym or on a Versaclimber or on a rowing machine. A treadmill can be used with lower intensity workouts, but when the sprinting gets intense, the treadmill can get a wee bit dangerous.

Workout #1

• Warm-up – 10 mins at a perceived intensity 50% of your maximum intensity.
• 2 minutes of sprints – 10 sec. sprint with 20 second rests (4 sprints total)
• 5 minutes cardio at 60% of max intensity OR (180 – your age) Heartbeats per Minute
• 4 minutes of sprints – 10 sec. sprint with 20 second rests (4 sprints total)
• 5 minutes cardio at 60% of max intensity OR (180 – your age) Heartbeats per Minute
• 2 minutes of sprints – 10 sec. sprint with 20 second rests (4 sprints total)
• 5 to 30 minutes cardio at 60% of max intensity OR (185 – your age) Heartbeats per Minute

Workout #2

• Warm-up – 10 mins at a perceived intensity 50% of your maximum intensity.
• 4 minute Tabata workout – 4 x 20 sec sprint / 40 sec rest
• 10 minutes cardio at 50% of max intensity
• 4 minute Tabata workout – 4 x 20 sec sprint / 40 sec rest
• 5 to 30 minutes cardio at 60% of max intensity OR (175 – your age) Heartbeats per Minute

Workout #3

• Warm-up – 10 mins at a perceived intensity 50% of your maximum intensity.
• 10 minutes of sprints – alternate 10/15/20 sec sprints
• 5 minutes cardio at 60% of max intensity OR (175 – your age) Heartbeats per Minute
• 10 minutes of sprints- alternate 10/15/20 sec sprints
• 5 to 30 minutes cardio at 60% of max intensity OR (175 – your age) Heartbeats per Minute

.

Enjoy

High Intensity meets High Tech

It’s no secret – I love High Intensity Interval Training.

• I love that it’s great for melting body-fat
• I love that it’s great for improving aerobic fitness
• I love that it’s great for improving anaerobic fitness
• And I love the fact that I get all of these benefits without having to spend hours on a treadmill like some kind of human/gerbil hybrid.

BUT, one thing I don’t like about HIIT/Tabata Training is that intensity is highly subjective.

When I tell a client that I want 100% on a set of interval sprints, how can I know that they are giving 100% effort.

How do we measure intensity?

Well, up until now, here’s what I have been doing (I will use HIIT bike sprints as an example)

• After an adequate warm-up, I set the exercise bike at the appropriate level of resistance.
• Then we start banging out 10 second sprints going as fast as possible
• I help things along by “encouraging” my client to go faster.

• I also ask the client to track the number of revolution one leg makes during the 10 second sprint.
• For example, a new client recently tested out at 25, 27, 28, 28, 29, 27 and 24 revolutions per leg per 10 seconds. (bike resistance set at level 7 of 10)

• This means that their maximum speed at resistance level 7 was 29 revs per leg per 10 sec.

• This is also the number we now use to judge performance.

If they pedal slower than 29 rev @ level 7, then they are either fatiguing, not working hard enough or just having a bad day.

It’s not very high tech, but it has worked pretty well…up until now.

Now, I want to get my hands on some of this technology.

These new pieces of technology (Pulse Oximeters, portable ECGs and Activity Monitors) are being used right now by elite level athletes and in research settings to determine how to make exercise more efficient.

And when you consider that every IPhone and Google Android phone comes equipped with a built-in accelerometer, a proximity sensor and is bluetooth ready, it is highly likely that in the very near future, you are going to be able to ramp up the efficiency of your workouts by at least 25%.

And where did I get that 25%, you might ask?

And the answer is…from this study.

Without going into all of the highly technical details, researchers used some of the technology mentioned above to collect performance data while putting their test subjects through a modified Tabata workout.

Then they took that data, combined it with the data collected via a medical survey questionnaire and plugged it into a data mining decision tree.

I told you it was technical.

The upshot is that after all of this data was crunched, the researchers were able to design optimized interval training programs personalized for each and every test subject.

And, as a result of those optimized programs, the test subjects were able to improve their performance by 29.54%

What do you think of that!!!

29.54%

I can’t wait to get my hands on some of this technology.

.

If you like what you see here, click here for updates or Share this Post with the rest of the world.

.

Related Posts

• The Official “Make Ryan Reynolds your Beeyotch” Workout
• HIIT: The Aerobic Version
• The 25 Fittest Men in the World – Part 2
• The 25 Fittest Men in the World – Part 1
• Ryan Reynold’s Deadpool Workout Plan
• WARNING: Tabata Workouts WILL Cause Fat Loss
• HealthHabits – 4 Steps to a Great HIIT Workout
• HIRT Training

Reference

• UCLA study

HIIT Workout o' the day

HIIT Workout # 1…a four minute Tabata workout on the stationary bike

4 minutes of PAIN

• 20 seconds as hard as possible
• 10 seconds of rest

• Repeat 7 more times

If you don’t feel like dyin’ then you didn’t go hard enough
.
http://ws.amazon.com/widgets/q?ServiceVersion=20070822&MarketPlace=US&ID=V20070822%2FUS%2Fhealhabi09-20%2F8010%2F2fcea035-51a5-4201-8ff2-18b75c177067&Operation=GetDisplayTemplate <A HREF=”http://ws.amazon.com/widgets/q?ServiceVersion=20070822&MarketPlace=US&ID=V20070822%2FUS%2Fhealhabi09-20%2F8010%2F2fcea035-51a5-4201-8ff2-18b75c177067&Operation=NoScript&#8221; mce_HREF=”http://ws.amazon.com/widgets/q?ServiceVersion=20070822&amp;MarketPlace=US&amp;ID=V20070822%2FUS%2Fhealhabi09-20%2F8010%2F2fcea035-51a5-4201-8ff2-18b75c177067&amp;Operation=NoScript”>Amazon.com Widgets</A>

HIIT v.s. Type 2 Diabetes

In this study, researchers have shown that “only a few minutes of high intensity interval exercise, performed over two weeks, significantly improves glycemic control in sedentary young adults”.

the very definition of sedentary

In contrast, previous studies have shown that:

• Long term (2-16 months) aerobic exercise programs have produced mixed results. While there were improvements in the insulin profile, the same can’t be said for the blood sugar profile. This indicates only a partial improvement in insulin action.
• Long term strength training programs (hypertrophy style programs) produced results similar to the cardio programs.
• Walking based interventions have also be unsuccessful with groups trying to prevent the risk factors of type 2 diabetes and metabolic syndrome.

The Science

The HIIT effect on blood sugar and insulin response

The low volume, high intensity interval training utilized in the current study significantly reduced both glucose AUC (area under curve) by (-12%) and insulin AUC by (-37%), with a sustained improved insulin action until at least day three after the last exercise session.

And these improvements required a minimal time commitment from the test subjects.

The HIIT Program

• 2 weeks in duration
• 6 workouts (3 per week)
• 17-26 minutes per workout
• 2-3 minutes of sprints per workout
• Average caloric burn – 250 per workout (note – the researcher only measured caloric burn during the session – there was no mention of EPOC)

In comparison, the long term cardio programs I mentioned earlier required the test subjects to spend hours on an exercise bike, sweat out between 2000 to 3000 calories per week…and still receive inferior results.

So let’s compare:

HIIT Workout

• Less time spent exercising
• Better results
  

Cardio Workout

• More time spent exercising
• Inferior results
  

Conclusion

HIIT workouts produce significant improvements in glycemic contol and are a superior method for helping sedentary people improve their glycemic control.

Translation: HIIT kicks some serious Type 2 Diabetes butt.

Period.

Related Posts

• Weight Loss or Fat Loss?
• The Politics of Obesity
• The Future of Fast Food
• Stop Counting Calories
  

Reference

• Extremely short duration high intensity interval training
  substantially improves insulin action in young healthy males
  John A Babraj†1, Niels BJ Vollaard†1, Cameron Keast1, Fergus M Guppy1,
  Greg Cottrell1 and James A Timmons*1,2

Like this article???

If you like this article, don’t forget to subscribe to @healthhabits. When you subscribe, my friends at MailChimp will make sure to send you an email every time I post something new here at the blog.

As well, you also get access to the series of Supplement Reports that I am publishing this year.

Workout Burnout

Yesterday was Groundhog Day at my gym.

The same people, with the same bodies, were doing the same workouts that they do each and every day.

• The skinny-fit people were running hard, uphill, on their treadmills

Brandon Moen: treadmill marathon champ

• The skinny-fat people were jogging, like good little hamsters on their treadmills or ellipticals, and

• The wanna-be skinny-fat people were plodding along in their fat-burning zones.

• The resident “strong-men” of the gym were trying hard to hide even more muscle under their generous layers of body-fat.

Dave Tate - powerlifting guru - pre-transformation

• The “machine-junkies” were getting a very safe & sensible workout

• The Yoginis were stretching themselves into pretzels

model: Christy Turlington

• And the interval training junkies were working out like this:

and this:

And the question I ask is…

Why?

Why do the runners run and the lifters lift?

Why don’t the yoginis ever try to build some strength?

Why do the Crossfit cultists only do Crossfit?

Why don’t the Curves circuit bunnies ever do some sprints on the exercise bikes?

Why?

.

So, I ‘m asking you.

Do you have the guts to break out of your routine and try something new?

.

If you like what you see here, click here for updates

.

Related Posts

• Components of Physical Fitness
  
• Power Training
• The Biggest Workout Mistake
• Tabata workouts will cause fat loss

HIIT Training: The Cure for Insulin Resistance, Type 2 Diabetes, Metabolic Disease and Obesity?

Art by Bill Hall - billhall.com

It’s official:

HIIT training is AWESOME!!!

Researchers from Heriot-Watt University in Edinburgh, Scotland have concluded that:

The efficacy of a high intensity exercise protocol, involving only 250 kcal of work each week, to substantially improve insulin action in young sedentary subjects  is  remarkable.

This novel  time-efficient  training paradigm can  be  used  as  a  strategy  to  reduce  metabolic  risk  factors  in  young  and middle aged sedentary populations who otherwise would not adhere  to  time consuming traditional aerobic exercise regimes.

And for those of you that don’t know, here are the risk factors of Metabolic Syndrome that HIIT training is so effective at reducing:

• Abdominal obesity (excessive fat tissue in and around the abdomen)
• Atherogenic dyslipidemia (blood fat disorders — high triglycerides, low HDL cholesterol and high LDL cholesterol — that foster plaque buildups in artery walls)
• Elevated blood pressure
• Insulin resistance or glucose intolerance (the body can’t properly use insulin or blood sugar)
• Prothrombotic state (e.g., high fibrinogen or plasminogen activator inhibitor–1 in the blood)
• Proinflammatory state (e.g., elevated C-reactive protein in the blood)

People with the metabolic syndrome are at increased risk of coronary heart disease and other diseases related to plaque buildups in artery walls (e.g., stroke and peripheral vascular disease) and type 2 diabetes.

It’s estimated that over 50 million Americans have it.

And I am 100% sure that you don’t want it.

So, what do you need to do?

1. Go to your doctor and get checked out – Max intensity sprints combined with a sky high B.P. is just asking for trouble.
2. Go through my HIIT resources
3. Find an exercise bike, set of stairs, outdoor track or even a carpeted area in your home to do burpees
4. Schedule 3 x 15 minute HIIT workouts per week
5. Get HIITing

And I am serious about the doctor. I don’t mean to sound like your mother, but a visit to your doctor at least once a year for a check-up is a very, very, very good idea.

.

If you like what you see here, click here for updates

.

Related Posts

• Tabata Workouts WILL Cause Fat Loss
• Tabata Training 101
• HIIT: The Aerobic version
• 4 Steps to a Great HIIT Workout
  

References

• EurekAlert
• BioMedCentral – study abstract
• BioMedCentral – full study

HIIT Training: The Cure for Type 2 Diabetes and Obesity?

It’s official:

HIIT training is AWESOME!!!

Researchers from Heriot-Watt University in Edinburgh, Scotland have concluded that:

The efficacy of a high intensity exercise protocol, involving only 250 kcal of work each week, to substantially improve insulin action in young sedentary subjects  is  remarkable.

This novel  time-efficient  training paradigm can  be  used  as  a  strategy  to  reduce  metabolic  risk  factors  in  young  and middle aged sedentary populations who otherwise would not adhere  to  time consuming traditional aerobic exercise regimes.

Art by Bill Hall – billhall.com

And for those of you that don’t know, here are the risk factors of Metabolic Syndrome that HIIT training is so effective at reducing:

• Abdominal obesity (excessive fat tissue in and around the abdomen)
• Atherogenic dyslipidemia (blood fat disorders — high triglycerides, low HDL cholesterol and high LDL cholesterol — that foster plaque buildups in artery walls)
• Elevated blood pressure
• Insulin resistance or glucose intolerance (the body can’t properly use insulin or blood sugar)
• Prothrombotic state (e.g., high fibrinogen or plasminogen activator inhibitor–1 in the blood)
• Proinflammatory state (e.g., elevated C-reactive protein in the blood)

 

People with the metabolic syndrome are at increased risk of coronary heart disease and other diseases related to plaque buildups in artery walls (e.g., stroke and peripheral vascular disease) and type 2 diabetes.

It’s estimated that over 50 million Americans have it.

And I am 100% sure that you don’t want it.

So, what do you need to do?

1. Go to your doctor and get checked out – Max intensity sprints combined with a sky high B.P. is just asking for trouble.
2. Go through my HIIT resources
3. Find an exercise bike, set of stairs, outdoor track or even a carpeted area in your home to do burpees
4. Schedule 3 x 15 minute HIIT workouts per week
5. Get HIITing

And I am serious about the doctor. I don’t mean to sound like your mother, but a visit to your doctor at least once a year for a check-up is a very, very, very good idea.

References

• EurekAlert
• BioMedCentral – study abstract
• BioMedCentral – full study

WARNING: Tabata Workouts WILL Cause Fat Loss

I have a love/hate relationships with Tabata training…..I love what it does for me, but I hate how I feel around minute #3.

Seriously…Tabata training is one of the best ways to quickly improve fitness & melt body-fat. If that piques your interest, read on….

Pre-Workout Checklist

1. Pick an exercise that uses a lot of muscle – squats, power cleans, pull-ups, etc… To make that selection, you can choose from the list of exercises that I have provided or pick your own if you think my choices stink.
2. Pick a weight that you can handle for at least 7 reps.

Execution

1. Perform as many reps as possible within 20 seconds – maintain good form
2. Rest for 10 seconds
3. Perform 7 more sets
4. Move on to the next exercise

Note:  Use a clock, stopwatch, workout buddy or a dedicated HIIT timer to keep track of your work sets and rest periods. I know of two HIIT timers on the market.

• The Interval Workout Timer Model TMR04-B from Inventico (I will be testing out this timer in the near future)
  
• The GymBoss Interval Timer

The Workouts

Instead of giving you a static workout with pre-selected exercises, I have decided to organize the workout by movement patterns (e.g. Vertical Push) or dominant muscle groups (Quadriceps).

Within those groups, I have given you a list of related exercises.

For example, within the Vertical Push Movement Group, you can choose from 1 Arm Overhead Press,  Push Presses, 1 Arm Grappler Presses, Side Presses, etc…

Remember, the goal is to go as hard as you can for 8 sets of 20 seconds.

• Don’t use this workout to try out new exercises – You won’t be able to develop maximum intensity if you need to concentrate on technique. Choose exercises that you know you can perform effectively and safely.
• If you can’t make it through all 8 sets because of the lactic burn to a muscle, eliminate that exercise and replace it with one that uses more muscles. e.g. a push press uses more muscles than an overhead barbell press.
• Single limb exercises allow you overcome this problem as well – e.g. 1 Arm Overhead Press v.s. Barbell Overhead Press

Workout # 1

1. Vertical Push Movement
2. Horizontal Pull Movement
3. Quadriceps Dominant Movement
4. Core Stabilization – focus on Spinal Flexion & Extension
5. Vertical Push Movement – optional
6. Horizontal Pull Movement – optional
7. Quadriceps Dominant Movement – optional

• Feel free to re-arrange the order of Exercises 1, 2 and 3. It doesn’t really make a difference.
  
• Sets 5 to 7 are for advanced athletes only. Remember, intensity is the key to Tabata success. Don’t try and pace yourself in order to add another set. Go full out on each set. Believe me, 4 sets of full intensity Tabatas should be enough to have you soaking wet with sweat and bordering on nausea.
  

Workout # 2

1. Vertical Pull Movement
2. Horizontal Push Movement
3. Hamstrings/Glute Dominant Movement
4. Core Stabilization – focus on Rotation and Lateral Flexion
5. Vertical Pull Movement – optional
6. Horizontal Push Movement – optional
7. Hamstring/Glute Dominant Movement – optional

• Feel free to re-arrange the order of Exercises 1, 2 and 3. It doesn’t really make a difference.
  
• Sets 5 to 7 are for advanced athletes only. Remember, intensity is the key to Tabata success. Don’t try and pace yourself in order to add another set. Go full out on each set. Believe me, 4 sets of full intensity Tabatas should be enough to have you soaking wet with sweat and bordering on nausea.

Vertical Push Movement

• 1 Arm Overhead Press
• 1 Arm or 2 Arm Push Presses
• 1 Arm Grappler Presses
• Side Presses
• Thrusters – 1 Arm or 2

Horizontal Pull Movement

• 1 Arm Standing Cable Row or Band Row
• Body-weight Row – use an adjustable power rack or Smith machine. This allows you to modify the angle of pull and the percentage of body-weight. Also, change your grips from set to set – width, underhand, overhand
  
• 1 Arm or 2 Arm Seated Rows – I prefer the standing rows because of their high demand for stabilization, but the seated version is pretty good as well
  
• Avoid any bent-over movements – Your lower back will fail long before the rest of you

Quadriceps Dominant Movement

• Front Squats – Dumbbells or Barbell
• Body-weight or Weighted Vest Squats – 1 Leg or 2
• Overhead Squats – 1 Arm or 2, 1 Leg or 2
• Quad Dominant Lunges – Lunge forward onto the ball of your foot AND keep your step short and allow the knee to travel past your toes…I know, I know, everyone says not to lunge this way, but it really hits the quads. BTW, take a look at how far your knee travels past your toes as you climb a flight of stairs…ooooh scary stuff.
  
• Bench Step-Ups
• Bulgarian Lunge/Squat

Core Stabilization – focus on Spinal Flexion & Extension

• Standing Cable or Band Crunch
  
• The Ab Wheel
• Leg raises/Knee-Ups / Crunches (various) – I would skip these exercises – you will fatigue quickly and you will probably have to cheat to complete all 8 sets

Vertical Pull Movement

• Chin-Ups/Pull-Ups – Palms facing you, palms facing away, neutral grip, towel grip, offset grip , assisted
  
• Pulldowns – 1 Arm or 2, different grips, kneeling, seated, standing
  
• Hanging Snatch or Hanging Clean – 1 Arm or 2, dumbbell, barbell, kettlebell
  

Horizontal Push Movement

• Push-Ups – like the Body-weight Row, use a Smith machine to adjust angles and body-weight resistance. Also, adjust hand placement (width, overhand, underhand) from set to set. Trust me, switching grips will increase the number of reps you will be able to perform
• 1 Arm Standing Cable Press or Band Presses
• Stay away from any standard bench press type exercise. The lactic acid will hit way too soon. You will never get a good Tabata workout…trust me. The cable/band exercise is the best choice. Even the push-ups allow you to use your legs and core to help perform the lift. You need these extra muscles to take some of the load
  

Hamstring/Glute Dominant Movement

• 1 Leg Deadlifts
• Glute – Ham Raise
• Hip Extensions – Band or Body-weight
• Pull-throughs – Band or cable
  

Core Stabilization – focus on Rotation and Lateral Flexion

• Wood-chops – play around with different angles
• Barbell Russian Twist
  
• Tornado ball or
  
• Windshield Wipers – Bent Leg or Straight Leg

Related Posts

• Tabata Training 101
• 4 Steps to a great HIIT Workout
• HIIT…The Aerobic version

Like this article???

If you like this article, don’t forget to subscribe to @healthhabits. When you subscribe, my friends at MailChimp will make sure to send you an email every time I post something new here at the blog.

As well, you also get access to the series of Supplement Reports that I am publishing this year.

• 
  

Tabata Training 101

What Can Tabata Do For You?

Aside from burning off pounds and pounds of excess body-fat, Tabata Training can help you:

• Improve your cardio-vascular function (aerobic endurance)
• Improve your anaerobic endurance
• Improve your muscular endurance
• Make you strong and fit and look fantastic

How’s that for a fitness training method?

The Science Behind Tabata

The basis for all of the excitement surrounding Tabata Training comes from the good doctor’s 1996 research study published in the journal – Medicine & Science in Sports & Exercise

In that study, Dr. Tabata concluded that high-intensity intermittent training (HIIT) was a much more effective and efficient training method than tradional cardio training.

Not only was Tabata Training more effective at improving anaerobic endurance, it was also more effective at improving aerobic or cardio-vascular endurance.

And Why is Tabata Training so Effective?

Dr. Tabata believed that the reason behind the success of his training protocol was:

INTENSITY

The good doctor believed that exercising at a high level of intensity for a short period of time was more effective than  exercising at a low intensity for a long duration.

And he wasn’t alone.

Ever since Dr. Tabata released the scientific genie from the bottle in 1996, other researchers have built upon his work. Here are just a sample of the available research:

• McMaster University study – 2005
• Another McMaster study – 2006
• And another one – 2008
• A 2007 study showing HIIT is effective at fat loss
• An Aussie study from 2004
• HIIT training and Growth Hormone response
• HIIT training increases capacity for glucose and fatty acid oxidation

And there is lots more where this came from.

I just did a quick PubMed search and came up with 1110 studies related to Tabata’s work.

So, What is Tabata Training Anyway?

Dr. Tabata’s training method is a very specific version of High Intensity Interval (or Intermittent) Training.

In his 1996 study, Dr. Tabata had seven subjects perform:

• An intermittent training exercise 5 days a week for 6 weeks
• Each individual training session consisted of seven to eight sets of a single exercise
• Each set was performed at the high intensityof about 170% of ˙VO_2max.
• Each set was timed to last for 20 seconds
• Each period of rest between sets was timed to last for 10 seconds

• This means that each Tabata Workout lasted for only 4 minutes.

• 4 minutes of Tabata Training x 5 days a week x 6 weeks = 120 minutes or 2 hours of exercise over 6 weeks

• In comparison, Tabata’s cardio-vascular group performed 30 hours of cardio training over the course of the experiment (60 min workouts x 5 days per week x 6 weeks)

And still, the Tabata workouts were more effective than the cardio-vascular workouts.

How Do I Design My Own Tabata Workout?

I am glad you asked.

In tomorrow’s post, I will give you two Tabata style workouts.

Each workout is to be performed 2x per week for the next 6 weeks.

I guarantee that those of you willing to give this program a serious effort will see some serious improvements in their physique and their overall level of fitness.

And for those of you that can’t wait until tomorrow: Here are some of my posts about HIIT training.

Like this article???

If you like this article, don’t forget to subscribe to @healthhabits. When you subscribe, my friends at MailChimp will make sure to send you an email every time I post something new here at the blog.

As well, you also get access to the series of Supplement Reports that I am publishing this year.

Improve your Heart with Short Workouts

A recent study has concluded that short bouts of high intensity exercise is as effective at improving the structure and function of your heart’s arteries as the traditional long duration cardio-vascular training.

Participants in the study were divided into two groups:

• The “sprint” group performed only 3 workouts per week. Each workout consisted of 4 to 6 sets of 30 second sprints on an exercise bike. The participants pedaled slowly for 4 1/2 minutes between sets of sprints.
• The “cardio” group worked out 5 times per week. Each workout consisted of 40-60 min of cycling at 65% of their VO_2peak.

After 6 weeks, both groups showed similar improvement of arterial structure and function.

Why Is This Important?

Traditionally, as we age, our arteries become stiff and lose their ability to dilate. This leads to high blood pressure and cardiovascular disease.

And if you don’t know why that is important, please click the above links and spend some time at the Mayo Clinic site. You might be visiting sooner than you think.

Let’s Review

• HIIT sprints are as effective as Endurance or Cardio training at preventing age related arterial stiffening.
• Sprint training requires a commitment of 20-30 minutes, 3 times per week (60-90 min per week) to effect that improvement.
• Endurance training requires 40-60 minutes, 5 times per week (200-300 min per week) to effect the desired improvement.

Why wouldn’t you choose HIIT sprints?

It’s your choice.

Resources:

Exercise Bike Sprints

Hill Sprints – the before picture

Hill Sprints – the after picture

Tabata training – Resistance Training Sprint Intervals

• For a more thorough look into High Intensity Interval Training and Energy System Training in general, check out this post.
• Or, see this post if you need help designing your own HIIT workout program.