Here's another great at-home workout that you can do in under 45 minutes! (Less, if you choose do complete one or two rounds instead of three.)
This is a great "do anywhere" workout since you don't need any equipment! Grab a timer and some water. Take breaks as needed, but be sure to go hard! Remember, the first two letters of HIIT stand for High Intensity!
You don't need a lot of time or space to get in an effective and fun workout.
Give this workout a try and comment below when you're done!
The lively and wonderful women in my Holiday Survival Camp are a spirited group of ladies who are dedicated to twice-weekly HIIT workouts, clean eating, and at-home workout assignments.
Starting today, we are also implementing my version of the 12 Days of Fitness. Today we will find one minute to hold a 1-minute plank. Tomorrow, we will do a 2-minute wall sit, followed by a one-minute plank. By Day 12, we've got a short and sweet HIIT-format workout on our hands!
Do you want to play along with us? Then start planking! Check in with me in Comments as you go!
You can find several versions of the 12 Days of Fitness online, like this one.
Make sure you always warm up with some light cardio like jogging, jumping jacks, and/or high knees; and cool down with some gentle stretches and breathing.
Remember to use proper form and remain focused in your movements. Modify as necessary, and no matter what - have fun!
Have you heard of Tabata? Developed in Japan by Japanese exercise researcher Izumi Tabata, Tabata training is a high-intensity exercise methodology that develops both aerobic and anaerobic pathways simultaneously. Research shows that high-intesity training, such as Tabata, tends to burn more fat and calories post workout than other forms of workouts. Doing as little as 4 minutes (or one "Tabata") can increase your aerobic capacity, anaerobic capacity, VO2 max, resting metabolic rate, and can help you burn more fat than a traditional 60-minute aerobic workout.
One Tabata consists of 20 seconds of activity followed by 10 seconds of rest, for four minutes. You can download a Tabata Timer app to help the countdown when you are doing a Tabata workout at home or at the gym.
One of the things I like most about Tabata workouts is that the high-intensity, 20-second bouts of activity don't allow for form to be compromised as much as it might in a longer round. Twenty seconds allows for maintained intensity and quality of reps, and your brain doesn't have time to start feeling tired about the time ahead.
Want to give it a try? Here is a Tabata workout that you can do at home. Have a timer handy or download a Tabata timer app on your smart phone. Remember to warm up beforehand and cool down/stretch afterward. The entire workout should take about 35 minutes!
Give this one a try at home and let me know in comments how you liked it!
Emily Nielsen, CPT, is the owner of Fit for Motherhood, LLC, mother of 2 little girls, and an optimist by nature.
All posts © Emily Nielsen