Happy hump day! For #workoutwednesday, I put together a leg-intensive tabata routine. This routine is great for an at-home workout since it requires no equipment. But don’t let the bodyweight movements fool you: tabata is an intense workout. This form of HIIT has a 2:1 work-to-rest ratio – so you’re working twice as long as you’re resting. Each movement should be performed at max effort for 20 seconds, followed by 10 seconds of rest, for 8 rounds.
Before we get into the movements, let’s dive into some of the benefits of tabata:
- It’s a great time-saver. Tabata is a quick, effective workout. Studies have shown that you can burn the same amount of calories in 4 minutes as you would in a 20-minute traditional cardio session.
- It’ll spike your heart rate and keep your metabolism fired up even after your workout.
- It can be varied easily. Check out this post for more exercise examples to build your own routines.
Seems like a win, right? Try it out and let me know what you think. And don’t forget to warm up first!
Have you tried tabata? What’re your favorite movements?
The right music can make or break your workout. When I need a push at crossfit, the right song can get me in the zone. Bumping beats can distract you from the pain and fatigue of a workout. Studies have shown it can even reduce perceived effort and increase endurance, allowing people to work out longer than they would without music.
Contrary to popular belief, it isn’t just about BPMs – the right workout music is different for everyone. I personally tend to perform best at crossfit and sprinting workouts when listening to fast-paced, intense rap and EDM. When running for distance, I actually prefer podcasts over music (like Ben Greenfield). Knowing this helps me plan and execute my workouts in a way I wouldn’t be able to otherwise.
If you’re like me, the following songs can take your hardest workouts to the next level:
What music helps you make the most of your workout?
It’s a beautiful day here in CNY! The forecast says 66 and sunny – likely for the last time in 2016 – so I’ll be taking part of my workout outside today. Here’s a great at-home workout that requires little equipment. Check below for modifications to make it a completely equipment-free workout.
RFT = Rounds For Time
Pistol Squats (5 each leg) Demo = https://www.youtube.com/watch?v=It3yvU0fomI
Modifications: Pistol squats can be replaced with bodyweight squats and double unders can be replaced with jumping lunges.
Comment below if you try this!
How are you spending one of the last warm days of the year? Do you have any favorite at-home workouts?