HIIT... Tabata Style

I'm sure if you are reading this post, you are obviously interested in fitness and have most likely heard of High Intensity Interval Training (HIIT).  The following workout includes a version of HIIT called Tabata training. Tabata training is a great way to get multiple benefits all in one package...a great replacement for that combo meal! ;)   The Tabata training theory is that is trains both your aerobic and anaerobic systems with one workout.

The workout below includes a Tabata HIIT segment after completing 3 sets of each circuit. This will really get your heart pumping and burn lots of calorie in a short amount of time.  Check it out!


Back Circuit: 3 rounds of
Dumbbell wood choppers (low to high)- 10/side
Dumbbell bent over rows- 15
Squat with dumbbell raise overhead - 10-15  (keep your arms straight and squeeze your shoulder blades together at the top)

HITT: 8 rounds of 20 seconds exercise, 10 seconds rest (4 minutes total)
           Alternating lunge jump to squat jump

Ab Circuit: 3 rounds of
Weighted heels to heavens- 20-30
Side stars- 30-45 seconds/side
Kettlebell Windmills- 10/side (you can use a dumbbell)

HIIT: 8 rounds of 20 seconds exercise, 10 seconds rest (4 minutes total)
         Pushup with knee tuck

Leg Circuit: 3 rounds of
Walking lunges with shoulder press - 10 each leg
Speed skaters - 30-40 total
Squat with bicep curl- 15

HIIT: 8 rounds of 20 seconds exercise, 10 seconds rest (4 minutes total)
         Burpees


    Circuit #1

    Dumbbell bent over rows

    Dumbbells low to high

    Squat with dumbbell raise overhead

    HITT: Alternating lunge to squat jump


    Circuit #2

    Weighted heels to heaven

    Side Stars

    Windmills

     

    HIIT: Push-up with knee tuck

    Circuit #2

    Walking lunges with a shoulder press

    Side to side skater jumps

    Squat with bicep curl

    HIIT: Burpees

Focus on Two

If you want to build muscle, you've got to break down muscle!  If you want to burn calories, you've got to give them something to be used on!  When I really want to get a good burn and push it a little more, I like to focus on just 2 muscle groups per circuit.... and why not do some more core work while we're at it???   Have fun!!

Complete 3 rounds of each circuit.  The assigned repetitions are listed on each exercise.

Chest and Abs:

• 20 plank to push up with knee to elbow (start in a plank, bring your knee up to your elbow one side at a time, go up to a push up position and bring your knee to your elbow one side at a time, go back down to plank knee to elbow, etc.)
• 20 alternating jack knife
• 20/side donkey kicks over the medicine ball
• 10 dragon walks

Lower Body and Back:

• 15 lat pull down
• 15/leg split squat/spasov squat
• 25 low back extensions on the stability ball
• 15/leg 1-leg dumbbell dead lift

BONUS Abs:

• 15 stability ball push up to crunch
• 15/side scissor kicks with a twist
• 15/side side plank with knee crunch