Workout Wednesday Link Up #78

 

Workout Wednesday Link Up

Welcome to this week’s Workout Wednesday (WOW) Link Up!

Brought to you by your hostesses 

Diatta Harris | Femme Fitale Fit Club and Sheila Simmons | The Frugal Exerciser

 

Workout Wednesday Link Up co-hostesses

Diatta Harris (Femme Fitale Fit Club)| Facebook | Twitter | Instagram | YouTube

Sheila Simmons (The Frugal Exerciser) | Twitter | Facebook |subscribe via GFC or email.

Disclosure:  Post your link on either one of our blogs and it will display on both of our blogs.


Meet Tamieka the awesome blogger behind Fit Balling Running Mom.  She’s in the spotlight this week so head on over to her blog, show her some extra special love and leave a comment if so inclined.  Also follow her on social media.  Let’s WOW her!!!

cropped-picmix-21-2471.jpg

 Blog | Bloglovin| Facebook | Twitter


Workout Wednesday Link Up Rules of engagement #wowlinkup

Join our WOW Link Up Pinterest Board HERE.

Join our Fitness/Running Blog Directory HERE.

HAVE FUN!  This IS a party.

Femme Fitale Fit Club
GRAB OUR BADGE CODE 

 

 



Product Review: Nākd Bars

Disclaimer:  I was provided a complimentary box of Nakd Bars by Natural Balanced Foods in exchange for an honest review and that is what you are going to get.  

Nakd Bar Product Review

I have never really been the biggest fan of protein bars or bars of any kind other than Snicker bars (but that was a long time ago and I have finally went cold turkey gotten rid of my Snicker bar with Dorito chips addiction).  The last protein bar I truly tried was years ago, was highly processed and left me backed up – literally.  It was not a good experience so I just stayed away from them.

Until now – it appears protein bars have come a very long way so when I was first contacted to try and write about the Nakd Bars I was initially skeptical and once I went to their website, began to warm up to the idea.  The reason being this United Kingdom based company has created a bar with minimal ingredients that are healthy and all-natural.  Here’s what they say about their bars.

Nākd bars and snacks are a great way to eat nutritious, healthy food without compromising on taste! Our snack bars are made from yummy natural ingredients such as fruits and nuts which are ‘smooshed’ together for you into a handy bar. Wheat and dairy free, with no added sugars or hidden extras.

I liked the sound of that so I asked them to send them on.  They sent me a box with a variety of bars (no repeat of flavors) and I immediately ripped into it.

Nakd Bars in box

I haven’t tried all of the bars yet but when you check the list of ingredients they represent the contents a little differently.  They show you the percentage of each ingredient that makes up the bar.  Pretty cool right?  For example their “Cashew Cookie” only has 2 ingredients.

Cashew Cookie Nakd Bar

 

Dates and cashews and it shows you the percentage of each.  Cashews 51% and dates 49%.  Food doesn’t get any easier than this.

Cashew Cookie Nakd Bar ingredient list

 

They also have a host of flavors such as Rhubarb and Custard, Caffe Mocha, Apple Crunch, Strawberry Crunch, Banana Crunch, Pecan Pie, Cashew Cookie, Pecan Pie, Cocoa Orange, Berry Delight, Cocoa Delight, Cocoa Mint and the list just keeps going.  Go to their website  to see a full list.

Nakd Bars in a circle

I tried the Cocoa Delight bar because the name just made me want to feel delightful while eating it.  LOL.  The bar isn’t too big and was made with only 48% dates, 29% cashews, 17% raisins, and 6% cocoa plus a hint of all natural flavoring.  Before I go into how it taste let me just say this bar is:

  • gluten free
  • kosher
  • wheat free – learn more about whether you should go on a wheat free diet plan.
  • low in saturated fats
  • no added sugar
  • vegan
  • Non-GMO
  • Considered 1 of your 5 servings of fruit a day

The bar was also VERY good and left me feeling full for a few hours but not stuffed or stopped up which is a problem I normally have with protein bars as mentioned previously.

I packed the Strawberry Crunch bar in my daughter’s lunch box to switch up her snacks.  Plus she likes experimenting with me.  That bar is made up with 43% dates, 17% soya crunchies, 17% cashews, 17% raisins, 2% strawberries and 2% apple juice + a hint of all natural flavoring.  She came home that afternoon asking me was it made of real strawberries.  When I told her yes, she walked away after giving me a thumbs up.  Pretty cool right?

Pros

  • all natural
  • minimal ingredients
  • full of flavor
  • filling

Cons

  • not for folks with nut allergies

Rating

I was pleasantly surprised by the taste of the bar I tried and how it made me feel.  Again, I was skeptical but with the minimum number of natural ingredients used these bars are definitely a winner.  I give the bar a 9 out of 10 stars.

If you are interested in trying these bars yourself simply go to their U.S. website HERE and place your order.  They deliver nationwide.  A little birdie told me they also put little freebie surprises in every order too.  If you try it let me know what you think!

Keep the conversation going with Natural Balanced Foods,  the healthy snack and raw food champions, on their website, Facebook, or Twitter.

Which flavor would you like to try most?  

 


Meal Mondays: Honey Sriracha Lime Brussels Sprouts

Brussels Sprouts with honey sriracha lime sauce

I can’t take credit for this delicious recipe.  My co-worker shared her favorite vegan recipe with me since she doesn’t eat meat.  She says she prepares this for family and friends and it is always a SMASH at any party or get together.  She graciously shared her recipe with me and now I am sharing it with you.

Halved brussels sprouts

Ingredients

  • 16 oz bag of brussels sprouts cleaned and halved
  • 3 TB raw honey
  • 1 TB Sriracha sauce
  • 1/2 lime squeezed
  • 3 TB olive oil
  • Salt to taste
  • Pepper to taste

Honey Sriracha Lime and brussels sprouts

Equipment

  • Cookie sheet
  • Parchment paper

Directions

  1. Heat stove to 350
  2. Pour 3 TB of olive oil over the brussels sprouts and season with salt and pepper to taste
  3. Pour on cookie sheet covered with parchment paper and place in oven for 20 minutes
  4. After 20 minutes remove from oven and pour honey sriracha lime sauce over brussels sprouts and make sure everything is covered
  5. Put brussels sprouts back in the oven to cook for another 10 to 15 minutes
  6. Remove from stove, let cool and eat solo  or as a side to your favorite entree

Delicious brussels sprouts with honey sriracha lime sauce

Bon appetit!

Do you plan to try this recipe?  

What’s your favorite vegetable?

//SHOP THIS POST//

If you are showing off your cooking skills with this amazing dish then you must have the right serving ware to further impress family and friends.  Check out some of my picks by Crate and Barrel below.  I included serving ware from Crate and Barrel in this post as well.  Disclaimer:  This post does contain affiliate links.

 


#FitnessFriday – Workout Roundup

#FitnessFriday Weekly Workout Recap

Since I am a fitness lifestyle blogger it only makes sense that we have kick-butt workout routines on here to help you get in the best shape of your life.  I reached out to my other fitness blogger friends who are certified trainers for exercise routines to share here.  I hope you enjoy these workouts.

World's Best Workout Roundup

PIN ME!


  Total Body 

15 min Kettlebell AMRAP

15-Minute AMRAP Kettlebell Workout by Lean and Clean Brie

 

Getting My Healthy On – Popeye the Sailor Woman

Chicago Jogger – Nike Run Club Speed Workout

Lean and Clean Brie – 15 minute AMRAP Kettlebell Workout

Swell Fitness – Count Down Circuit

Breathe Deeply and Smile – Short and Sweet Workout

The Live Fit Girls – Beach Body Bench Workout

Purely Twins – Triple 8

Divas in Transition – Salamba Sarvangasana


 HIIT 

18-Minute-HIIT-PINK_WEB

18-Minute HIIT Workout by Jill Conyers

 

Fitness, Health and Happiness – 18 Minute HIIT 

The Healthy Helper – Heart Pumping HIIT


 Abs

Abs-and-glutes-photo-collage

30-Minute Abs & Glute by The Fit Cookie

The Fit Cookie – 30-Minute Abs and Glutes 

This Runners’ Recipes – Ab Workout For Distance Runners

Fit Fed and Happy –  Flat Abs in 10


 Lower Body

Endless-Summer-Lower-Body-Workout

Endless Summer Lower Body Workout by Strength and Sunshine

 

Strength and Sunshine – Endless Summer Lower Body 

I am very pleased with this week’s roundup and hope you find the right workout for you.  Big shout out and THANK YOU to all of the contributing bloggers who generously helped with the content of this post.  I appreciate you and my readers do too!

Rock Your Workout!


 //SHOP THIS POST//

Here is my own list of essential exercise equipment for beginners or anyone who is looking to have the right tools to get in shape.

Basic Workout Equipment

Disclaimer:  This post contains affiliate links.

 


FFFC May 2015 Drink H20 Challenge

I am so excited about this month’s H20 challenge.  Staying hydrated is every important for proper body function.  If you want to know all of the major benefits of drinking water on a regular basis read my latest post HERE.

This month we are keeping it very simple…drink at least 64 ounces or 1/2 your body weight in ounces a day.  That means if you weight 100 lbs then you would drink 50 ounces of water a day.  If you are very active then you will want to increase your H20 intake to replace fluids lost.

May 2015 Drink H20 Challenge

 

We are using hashtag #MayWater across social media so we can keep each other motivated to get the water in so snap a quick pic of your drinking vessel or check in regularly with the amount of water you have already consumed that day.  Let’s keep each other going and THEN see how good you feel at the end.  I can almost promise you will feel more energetic, less sluggish, have regular bowel movements, overeat less and have brighter skin.  

There are many tools to help you with your water intake.  The one I found and plan to use is FREE and called “WaterLogged” found in the Apple Store.

Waterlogged App

 

That’s simple right?  I hope you join us.  Shout me out on Instagram by tagging me on your photo at @FemmeFitaleFitClub so I can see how much you’re drinking daily.


//SHOP THIS POST//

Check out these cute and stylish water bottles to help you stay hydrated with this challenge.  Disclaimer:  This post contains affiliate links.

 

If you want notification each and every month we start a new challenge then enter your email address in the SUBSCRIBE field in the upper right corner of the right panel.  Let’s GO!

Femme Fitale Fit Club

Motivating you to Firm, Fit and Fabulous!

 


Mother’s Day Gift Guide Ideas

It’s that time again – Mother’s Day is around the corner and it is time to figure out what to get that special lady in your life.  I know what I’m getting mine (she doesn’t read my blog regularly so she won’t find out).  I am getting her a Fitbit Flex so she can track her steps and sleep patterns.  I can also monitor her from afar because she isn’t getting any younger and I want to make sure she is mobile.

Mother's Day Gift Guide ideas

This year Mother’s Day is extra special because it falls on my son’s 8th birthday.  He has already reminded me more times than I can count about that fact too.

Mother and son on Mother's Day

My daughter is recently celebrating her own birthday so she hasn’t strayed too far into wondering about Mother’s Day.  LOL gotta love teenagers.  YES folks I now have a daughter who is 13 years old.

Mother and Daughter on Mother's Day

I enjoy this special time of year when mothers are celebrated so I want to help you find the perfect gift for your fitness guru mother, auntie, cousin, grandmother, mother-in-law or any woman in your life who is near and dear to your heart.  I hope you like these top choices.  Disclaimer:  This post contains affiliate links.

HelloFresh_Box_Classic_Front_RGB_300dpi

HelloFresh Delivery Box Service ($69.00)

This is a nice gift especially if your mom constantly plans and prepares meals for the family.  This gives her meal ideas plus all of the ingredients to prepare them OR change things up and cook dinner for her.  Cool idea right?

Fitbit Flex ($99.99)

This is the gift I plan to get for my mother on Mother’s Day.  She has been admiring my Fitbit Charge so I figured this would be a perfect gift for her.

POPSUGAR-Must-Have-Subscription-Box

POPSUGAR Must Have Subscription Box ($39.95/box)

I’ve completed several reviews of this amazing subscription right here on the blog and this is a gift that keeps on giving.  I gave one to my mom for Christmas as well as my husband.  They both LOVED the new finds.

Yoga Tote Bag

Yoga Tote ($60.00)

If you have a yogi mom in your household then she is sure to love this fashionable yet practice yoga tote where she can carry around her yoga mat as well as some of her yoga essentials going to and from class.

Aromatherapy Gift Set

Aromatherapy Gift Set ($99.95)

If your mom works hard (and whose mom doesn’t?) then perhaps she would like this relaxing aromatherapy gift set to help her ease into peace and quiet.  This is like bringing the spa to her home.  Wooossaaaaah!

Lemongrass Eucalyptus Bath Body Lotion Scrub Spa Set

Lemongrass Eucalyptus Bath Body Lotion Scrub Spa Set ($22.97)

Bring the spa to your mom’s home with this delicious sounding bath, lotion and scrub set.  If she likes the scent of lemongrass comingled with eucalyptus she will love this gift and use it over and over guaranteed.

 Viktor&Rolf FLOWERBOMB Mother's Day Set

Viktor&Rolf FLOWERBOMB Mother’s Day Set ($130.00)

If all else fails, mom always love a good-smelling perfume.  I have this perfume and it smells DIVINE!!!    Your mother will love it and want to wear it every day.

Nutribullet Blender

Nutribullet Blender ($89.99)

Whose mom wouldn’t love a Nutribullet Blender?  I gave one to my aunt last year for Christmas and she loves it.  It helps reach her daily fruit and vegetable consumption goals.  This is sure to be a popular gift this Mother’s Day season.

//SHOP SOME MORE//

If the items featured above won’t catch your mother’s fancy, below are additional suggestions I personally recommend.  Happy shopping!

There you have it folks, some of my top Mother’s Day gift ideas any mom will love.

Happy Mother's Day signature

Proud this post is being featured on BlogHer.


Workout Wednesday Link Up #77

Today is the FINAL WEEK of the Rock Your Core challenge.

JOIN US!

Rock Your Core Challenge Logo

If you need the details then click over to my announcement post right HERE.

Have an amazing Humpday Wednesday and now on to the Workout Wednesday Link Up Party.


 

Workout Wednesday Link Up

Welcome to this week’s Workout Wednesday (WOW) Link Up!

Brought to you by your hostesses 

Diatta Harris | Femme Fitale Fit Club and Sheila Simmons | The Frugal Exerciser

 

Workout Wednesday Link Up co-hostesses

Diatta Harris (Femme Fitale Fit Club)| Facebook | Twitter | Instagram | YouTube

Sheila Simmons (The Frugal Exerciser) | Twitter | Facebook |subscribe via GFC or email.

Disclosure:  Post your link on either one of our blogs and it will display on both of our blogs.


This week in the spotlight is Ashley of Sweet Caroline Belle.  Check out her blog as she shares posts about fitness, family, lifestyle, cooking and shopping.  Show her some love y’all!

Sweet Carolina Belle

 Blog | Pinterest | Facebook | Twitter


Workout Wednesday Link Up Rules of engagement #wowlinkup

Join our WOW Link Up Pinterest Board HERE.

Join our Fitness/Running Blog Directory HERE.

HAVE FUN!  This IS a party.

Femme Fitale Fit Club
GRAB OUR BADGE CODE 

 

 



Major Reasons To Drink More Water

We’ve all heard it before that we should drink water to help our body function properly but amazingly many adult Americans still do not drink enough water throughout the day.  Let me stop here and say real quick – I am not a physician or nutritionist.  I am sharing my experience and what I have read on the Internet.  Please do your own research.  With that said, let me continue.

Major Reasons to Drink Water + spa water recipes

It may need to be reiterated some of the awesome benefits of drinking water such as:

  • Helps to maintain balance of bodily fluids
  • Helps control appetite
  • Energizes the muscles
  • Helps clear brain fog
  • Wards off dehydration
  • Helps keep skin glowing and supple
  • Helps the kidneys eliminate waste

If those aren’t reason enough to drink more water how about I share the ill-effects of dehydration, which is the absence of water, on your body which is typically made up of 60% to 70% water:

  • Can cause confusion
  • Increases heart rate and blood pressure
  • Can cause a feeling of weakness
  • Nausea and vomiting
  • Heart palpitations
  • Lightheadedness

So why wouldn’t you drink more water?  I know I know…water doesn’t taste like anything or it’s bland.  That still isn’t a good reason not to drink it especially knowing your body literally is made up of primarily water.  But not to fret, for those of you who can’t get with the plain variety I have scoured the internet to find 5 delicious-looking infused water recipes you can make yourself, easily and cheaply.

This type of water has many names such as detox water, spa water, infusion water and many others but I like to call it natural vitamin water because it imparts the vitamins and minerals from the fruit, tea and herbs to give your water intake an antioxidant boost.  I hope you enjoy these recipes as much as I do.

Strawberry Lime Cucumber Mint water by Back To Her Roots

Strawberry Lime Cucumber Mint water

Lemon Berry Flush Fat Spa water by Not Quite Vegan

Lemon Berry Flush Fat Spa Water

Ultimate Metabolism Boosting Detox water by Budget Savvy Diva

Ultimate Metabolism Boosting Detox Water

Mixed Fruit Infused Water by A Cultivated Nest

healthy-mixed-fruit-infused-water

Pineapple Infused Coconut Water by I Heart Naptime

Pineapple-infused-coconut-water

You have your facts about water and dehydration PLUS delicious recipes to try to spruce up the flavor of plain water so there are no more excuses – DRINK MORE WATER.

//SHOP THIS POST//

You can drink water in style with these cute infusion water bottles.  Disclaimer:  This post contains affiliate links.

 

What is your favorite infusion water recipe?

 

Sources

http://www.webmd.com/diet/6-reasons-to-drink-water?page=2

http://www.medicinenet.com/dehydration/article.htm


Rock Your Core Challenge – Final Week

Rock Your Core Challenge Logo

It is WEEK 4 of our abs challenge called the #RockYourCore challenge and it isn’t over folks!  We still have more ab work exercises PLUS another set of prize packages all of the challengers can enter to try and win.  We will have only 1 winner though but to increase your chances make sure you submit your photos in the Rafflecopter giveaway tool below.

I’m teamed up with 9 other off-the-chain fitness bloggers to bring to you this 30-day April abs challenge and we are almost halfway through.  The goal of this challenge is to slim your waist and trim your tummy through the 3 C’s (Clean Eating, Crunches and Cardio).

Here are my fellow hostesses!

 Rock Your Core Final Week

Fitful Focus/Tri-ing to Run Boston/Organically Mo/Eat Pray Run DC/The Frugal Exerciser/Jill Conyers|Fitness Health and Happiness/Nutrifit Mama/MCM Mama/Confessions of a Mother Runner


CHALLENGE DETAILS

You can read every detail of this challenge HERE.

Take a peek at some of our illustrious sponsors!

Rock Your Core Final Week Sponsors

This week the prize package will include: Vega, USA Sport and Primal Sports Mud.

Each Sunday the Rafflecopter entry form will close and a weekly winner selected.  US only, must be 18+ to enter.  The next week you will have another chance to win, just keep returning back to this blog to submit pics of you Rocking Your Core with hashtag #RockYourCore to increase your chances of winning.

And don’t worry – you are not going to be alone.  You have all 10 of us hostesses supporting and participating as well as many other challengers joining in so what are you waiting for?  Tell your family, co-workers, friends and acquaintances about this awesome challenge!!!


THE CALENDAR

Here is the calendar of the daily moves, cardio exercises + delicious and nutritious Friday recipes.  It also shows you which prize package is up for grabs each week.  So make sure you print it off and post it somewhere highly visible to remind you to complete it.  Consistency is key with this challenge.

As an added bonus Fitful Focus and The Frugal Exerciser will be demonstrating EACH MOVE + modifications each week on their YouTube channels to make sure you are executing them with proper form.  Make sure you subscribe to their channels so you don’t miss any of the ab move demos!

Rock Your Core Challenge Calendar


VIDEO DEMO OF THE MOVES FOR FINAL WEEK


CLEAN EATS RECIPES FOR FINAL WEEK (coming soon)

Every Friday we are featuring some ab-friendly food that you can prepare compliments of our hosting bloggers.  If you prepare this delicious recipe snap a pic if you can and share with us on Instagram, Twitter or Facebook with the challenge hashtag #rockyourcore.

 

 PIN THIS and Click the Pic for the recipe


 GIVEAWAY FORM

a Rafflecopter giveaway


Get In Fantastic Shape with Tabata

Are you spending a lot of time at the gym but not seeing the results you want?  Maybe you want to get in better shape but can’t find time to go to the gym?  What if you could get in fantastic shape exercising only 4 minutes each day, 4-5 days week?  What if you could do all the exercises at home without buying any equipment?  You can.  This article will teach you how.

Get In Fantastic Shape with Tabata

Tabata interval training is a highly effective training protocol designed to produce exceptional results in a very short period of time.  In 4 short minutes, you get a complete workout that will improve your fitness performance, build muscle, and burn fat.

Tabata interval training is very simple.  Perform 20 seconds of maximum intensity exercise followed by 10 seconds of rest.  Repeat 8 times without pause for a total of 4 minutes.  The 4 minutes are challenging and very intense, but yield better results than 60 minutes of aerobic exercise. 

The Science

In his ground breaking study, Dr. Tabata had two different groups of athletes perform two different exercise regimes, and then he compared the results.  The first group exercised for 60 minutes, 5 days/week at an intermediate intensity.  The second group exercised using short but very intense intervals (20 seconds of work followed by 10 seconds of rest for 8 rounds, for a total of 4 minutes).  After 6 weeks, Dr. Tabata found:

  • Group 1 improved their aerobic capacity by 9.5% but got no improvement in anaerobic capacity
  • Group 2 (the interval trained group) improved their aerobic capacity by 14% and their anaerobic capacity by 28%

Later, a 2007 study in the Journal of Applied Physiology found high intensity interval training (HIIT) increased fat burning capacity in women after only 7 sessions over a 2 week period.

In 2009, a study found that men performing HIIT doubled their metabolic rate and increased glucose and fatty acid oxidation (burned fat) for three hours after exercising.

In 2013, Dr. Olson found that a 4-minute Tabata routine of jump squats burned 13.5 calories per minute, (5 times the calories burned in the average cardio workout) and doubled the subjects’ metabolic rate for 30 minutes after the workout ended. 

What Exercises Can Be Performed in Tabata Interval Training?

A variety of exercises can be performed, but they must be compound movements that activate a lot of muscle mass.  So think squats, not calf raises.  Bodyweight exercises like squats, sit-ups, and push-ups can be done as well as full body movements like burpees, sprints, or jumping jacks.  You can also use weighted movements like deadlifts or power cleans.  You can mix and match exercises depending on your fitness goals. 

How to Perform a Tabata Interval Workout, Step by Step 

Step 1: Plan the Exercises 

Determine the exercises you will perform.  No equipment or gym membership?  No problem.  Bodyweight exercises are perfect for Tabata interval training.  Go to http://strength.stack52.com/periodic-table-of-bodyweight-exercises/ for a periodic table of bodyweight exercises complete with instructional videos on how to correctly perform each exercise.  They are arranged by difficulty, so you can pick exercises that fit your fitness level.  Don’t have time to plan the exercises?  You can use Strength Stack 52 bodyweight exercise cards.  Simply shuffle the deck and deal yourself 8 cards. 

Step 2: Warm up

Start with some dynamic stretching and then perform full body movements (jogging, rowing, etc.) that increase your body temperature until you achieve a light sweat.

As you warm up, get fired up and mentally prepare for an intense 4 minutes.  Remember, a 4 minute workout is more fun than a 60 minute workout, and it’s more effective too! 

Step 3: Get a Clock

Get a clock or stop watch handy.  Better yet, if you have smartphone or computer go to http://www.tabatatimer.com/ for a Tabata timer with voice commands that tell you when to start, stop, and rest between intervals. 

Step 4: Workout

Set the timer, get in position for the first exercise, and wait for the beginning bell to ring.  Without sacrificing technique, get as many reps as possible for each exercise in 20 seconds.  So if you’re doing squats, try to get as many squats as possible using good technique before the 20 second timer is up.

When the timer rings, stop the exercise, breathe deeply, and get in position for the next exercise.  Repeat this for all 8 intervals at the highest intensity you can manage.

Step 5: Cool down

Yes, you just finished an awesome workout, and it only took 4 minutes!  You will be thoroughly exhausted.  Breathe deeply and walk briskly until your heart rate and breathing returns to normal.  Finish by lightly stretching your muscles.  

The Stack 52 4-Minute Workout

Want to get started right away?  Try the Stack 52 4-Minute Tabata Workout.  First watch the video of each exercise and practice a few reps to make sure you know how to perform the exercise.  This will help you warm up to a light sweat.  Then get your Tabata timer ready and go for it!

Round 1: 20 Seconds of bodyweight Squats

10 Seconds of Rest

Round 2: 20 Seconds of Push-Ups

10 Seconds of Rest

Round 3: 20 Seconds of Mason Twists

10 Seconds of Rest

Round 4: 20 Seconds of Burpees

10 Seconds of Rest

Round 5: 20 Seconds of Diamond Push-Ups

10 Seconds of Rest

Round 6: 20 Seconds Vertical Crunches

10 Seconds of Rest

Round 7: 20 Seconds of Clock Lunges

10 Seconds of Rest

Round 8: 20 Seconds of Mountain Climbers

10 Seconds of Rest

Conclusion

Not only can you get a great workout in only 4 minutes, you will get results faster than anyone doing 60 minutes of cardio at the gym.  Tabata interval training is wonderfully challenging and extremely effective.  After a few weeks, you will notice your overall fitness has dramatically increased, and you have burned a lot of fat.  I worked out for 10 years at gyms, and I never had 6-pack abs until I started doing Tabata interval training.  If you play sports, you will notice that you can play with much more intensity for longer periods without getting winded.  You will run circles around your friends who will think you’re some kind of freak who doesn’t get tired.

You can become extremely fit and love the way you look working out for just 4 minutes a day, 5 days a week.  That’s only 20 minutes a week!  You can do this, and if you use bodyweight exercises, you can do it anywhere without equipment!

If you have preexisting health problems or are not used to performing exercise at a high intensity, be sure to check with your doctor before attempting Tabata interval training.  Remember to start at your own pace and increase the intensity as you are able.

This article was written by Kurt Boyd, fitness fanatic, and director of Strength Stack 52, a unique way to transform bodyweight exercises into fun, competitive workouts that can be performed anywhere. 

References 

Tabata I. et. al.  Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max.  Med Sci Sports Exerc. (1996) 28(10):1327-30.

Talanian J. et. al. Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women. Journal of Applied Physiology Apr 2007, 102 (4) 1439-1447

Gibala M. et. al.  Brief intense interval exercise activates AMPK and p38 MAPK signaling and increases the expression of PGC-1α in human skeletal muscle. Journal of Applied Physiology Mar 2009, 106 (3) 929-934

Olsen, M. O. Tabata Interval Exercise: Energy Expenditure and Post-Exercise Responses

Scharff-Olson Kinesiology Lab, Auburn University Montgomery, Montgomery, AL


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