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Workout Video: Total Body Tabata Interval Workout (HIIT)

22 Mar

 

It’s time for another tabata interval workout video! This one’s a little different then the previous tabata video… instead of all cardio, this workout alternates a cardio move with a strength move so you get your heart rate going and you build strong muscles, all at once.

Tabata protocol means alternating 20 seconds of high intensity work with 10 seconds of rest and repeating that pattern in 4 minute segments. It’s one of the most effective ways to burn calories and increase you fitness, plus it’s a go to for celebs like Jessica Biel and Vanessa Lachey.

You can follow along and get the full workout with this video and feel free to go through 2 or 3 times if you need an extra challenge.

You can check out the other tabata workout video here.

Happy Workout!

BREAKDOWN

Round 1

  • 20 seconds of burpees
  • 10 seconds rest
  • 20 seconds of bicep curls
  • 10 seconds of rest
  • repeat for 4 mintues

Round 2

  • 20 seconds of jack squats
  •  10 seconds rest
  • 20 seconds of floor or bench dips
  • 10 seconds of rest
  • repeat for 4 mintues

Workout Video: Abs

23 Feb

I don’t know about you but I’m always on the hunt for new abdominal workouts. I tend to work my abs at the end of my strength workouts and by that time I’m usually looking to get out of the gym and well, that makes skipping the core work pretty enticing. That’s why I love to try different exercises and new routines so I have something to look forward to as oppose the the standard stability ball crunches and leg lifts.

Given that, I put together some of my all time favorite moves for this 4 minute ab workout video and I hope it gives you some new things to try with your workouts. I was sore after one time through but feel free to repeat it once or even twice… I know you hard cores (pun intended) are out there;)

Happy Workout!

-Cait

Workout Video: Full Body Workout, Total Toning Circuit

12 Jan


Grab a resistance band and a pair of dumbbells and you’re good to go for this full body circuit training workout…and the best part is you don’t even have to leave your living room to do it. That being said this is also a great workout to try at the gym if you’re looking to switch up your regular routine.

Circuit training means you move from exercise to exercise take minimal breaks between the moves so you keep your heart rate up the entire time. This helps to burn a lot of calories in a short amount of time, something I love. There are eight exercises total in this workout and we are going for about 15 reps per exercise. You’ll notice there are a lot of multi-muscle group exercises meaning you’ll work more than one muscle at once which is perfect if you’re short on time. At let’s be honest, who’s isn’t 😉

Strength training is so important since it helps to prevent injury, increase bone density, increase muscle mass (meaning you burn more calories just existing doing things like driving your car or watching Bravo) and of course it helps you feel fab in your jeans:)

You might want to watch this workout video once to preview the exercises then follow along for a kick-butt, total body workout sure to burn lost of calories and  tighten and tone every muscle in your body!

Happy toning!

Breakdown

  1. Lunge with single arm row
  2. Pushups
  3. Stationary lunges
  4. Upright Row
  5. Squat (or squat jump)
  6. Tricep kickback
  7. Walking lunge and bicep curl
  8. Plank and Row

Tips

  • This workout can be tough so if you’re just getting back into the swing of working out feel free to take as many breaks as you need .
  • Try for 15 reps or so of each exercise.
  • Once you finish all eight exercises in the circuit take a break and if you want to make it more challenging repeat the circuit for a total of 2 or 3 times through.

Workout Video: My Favorite Moves- 3 Level Cardio Mountain Climber (plus circuit workout)

21 Dec


This 3 Level Mountain Climber is officially my new favorite cardio move. It works your whole body…shoulders, triceps, thighs and core plus it really gets your heart rate up! It’s perfect to use in circuit workouts and I even throw in a few on my outdoor runs as  high intensity intervals.

I always like workouts and exercises like this that include progressions since it gives you something to work up to and you can easily measure your progress. With the 3 Level Mountain Climber you’ll move through three progressions. Start in a basic pushup position…

  • Level 1  switch your feet back and forth as quickly as possible focusing on speed.
  • Level 2  slow your pace down and switch your feet a little wider…you’ll notice you’re heart rate will start to creep up.
  • Level 3 slow way down and switch your feet as wide as possible keeping your butt down, focusing on keeping the core tight and switching the feet as far apart as possible. This is where it gets super tough so you might need to work up to Level 3:)
  • Start with 10 seconds at each level for a total of 30 seconds, then move up to 15 seconds at each level for a total of 45 seconds and finally you can try for 20 seconds at each level for a total of one minute.

If you’re in the mood for a circuit challenge give this one a try. All you need is a chair and a set of dumbells…

  1. 20 pushups
  2. 30 seconds 3 Level Mountain Climber
  3. 20 squats
  4. 30 seconds high knee run
  5. 15 shoulder presses
  6. 30 seconds 3 Level Mountain Climber
  7. 20 tricep dips
  8. 30 seconds squat jumps
  9. one minute walking lunges with a bicep curl (or just curls if your legs are tired)
  10. 30 seconds 3 Level Mountain Climber

Modifications

  • Repeat the entire circuit for a total of 2 or 3 times through, take 20-30 second breaks between the exercises
  • To make it more advanced make the cardio intervals (Mountain Climbers, squat jumps, high knee run) 45 seconds or one minute, also shorten the recovery between the exercises
  • To make it  easier do only Level 1 for the mountain climbers and focus on speed and keeping the core tight

Cardio Workout Video: High Intensity Training, Tabata Workout (HIIT)

7 Dec

I love workouts that get you in and out of the gym quickly and this high intensity training (HIIT) tabata training workout does just that. So here is how it works….Tabata protocol has you do 20 seconds of high intensity work followed by 10 seconds of rest and you can do any kind of intense interval from sprints to burpees to pushups. You complete that pattern back and forth for a full four minute block, take a much needed break then put those four minute blocks together to make up an 8, 12, 16 or 20 minute workout.

I teach Tabata training in my classes all the time and everyone loves it since it makes class fly by. (In fact this particular workout is one of the ones I recently taught:) Another great thing, Tabata protocol has been scientifically proven to be the workout that burns the most calories in the least amount of time and high intensity interval training is one of the best ways to flatten your abs and reshape your body. (I’m not kidding, click here and check out the benefits section.) The whole workout is complete in 16 -24 minutes. Oh yeah, and if that wasn’t enough to make you fall in love with Tabata, it also raises your metabolism for the next 24-36 hours so you burn an additional 1o0-150 calorie watching Emily take down the Graysons on Revenge (my new obsession) or someone start a fight on Real Housewives (my forever obsession). Who doesn’t love that? 🙂

Here is the workout breakdown

Round 1

  • 20 second interval: high knees
  • 10 second rest
  • 20 seconds interval: squat press
  • 10 seconds rest
  • repeat for 4 minutes

Take a break

Round 2

  • 20 second interval: spider knees
  • 10 seconds rest
  • 20 second interval: plie with an upright row
  • 10 second rest
  • repeat for 4 minutes

Repeat Round 1 and Round 2 two to three more times to make a 16-24 minute workout