Tabata

Tabata is named after Japanese scientist Izumi Tabata who published a study in 1996 which showed not only that HIIT (seven to eight sets of 20 seconds high intensity, 10 seconds rest) improved aerobic capacity to a similar extent as moderate-intensity continuous exercising (60 minutes moderate pedaling) but also HIIT yielded a 28% increase in anaerobic capacity.[1]

Since then, numerous types of HIIT exercises have been developed. One of the biggest advantages of HIIT is that it requires far less time than traditional, moderate-intensity exercise. Check back soon for more info on other types of HIIT.

Jenny's Tabata Challenge

What is Tabata? Tabata is one of the most popular forms of high intensity interval training and really only takes four minutes to complete one exercise. 

These four minutes, if performed hard enough, can actually push your body to its limit. By the second rep you should feel like your body is dying. It’s important to work as hard as you can every 20 seconds. The harder you work the more calories and fat you can burn not only throughout the workout but also throughout the rest of the day. Both David and I have lost fat all over from doing these exercises. 

You will do five different exercises eight times for 20 seconds with a 10 second rest. After each exercise, take a minute rest and hydrate yourself. I suggest you download a Tabata timer onto your computer or mobile device. Here is an online Tabata timer: http://fitlb.com/tabata-timer

Here are some exercises you can choose from and arrange them in any way:

• Burpees
• Mountain Climbers
• Jumping Planks
• Pushups
• Burpee with a Pushup
• Jumping Jacks
• High Knees
• Butt Kickers
• Jump Rope
• Sprinting
• Jumping Squats
• Jumping Lunges
• Leg raises

Photo Credit: Jenny 

My favorite Workout that helped me to burn 273 CALORIES!! This is a pulse rate monitor. This calculation does not include my five minute warm up and ab workout afterwards. If you go all out, I know that you will torch calories. 
This is my favorite workout: 

• Burpees 
• Mountain climbers
• Jumping squats or jumping lunges
• Burpees with a pushup 
• Jumping Jacks

Good Solid Pushup Position

Mountain Climbers 

Situps with an Ab Mat: I like to use an ab mat to do sit-ups. It is a safe and comfortable design, which helps your lower back and provides support preventing an injury. 

Burpees in Action 

You can also do Tabata with weights:

Dumbbell thrusters

Wallballs

Kettleball swings 

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[1]Tabata et al. Med Sci Sports Exerc. 1996; 28 (10): 1327-30.

30 Minute Elliptical Workout (Fat Burn)

Photo Credit: Jenny 

I love the elliptical. It has helped me to build up strength and stamina to run four miles without impacting my knees and ankles. A few years ago, I could barely even run two miles let alone use the levels 10, 12 and 14 on the elliptical. Instead of doing the elliptical for 30 minutes at the same pace, try changing your resistance every minute. It will burn more fat and raise your heart rate. I know that I am not working hard enough when I have not built up a sweat.

This is a hard workout, but it is good for your cardio circulation and losing weight. If you are new to the elliptical, change your resistance from levels 1-7. If you are not new to the elliptical, I change my resistance from levels 6-14. You should only be at the maximum resistance for no more than 4 minutes. This workout has you at level 7 and 8 for no more than 3.5 minutes.

Warm up
0:00-1:00 Level 1
1:00-3:00 Level 2
3:00-5:00 Level 3
Work time: Let's do this! 
5:00-6:00 Level 4
6:00-7:30 Level 5
7:30-8:30 Level 6
8:30-9:00 Level 7: Push as hard as you can! Don't think about how hard it is. Think about the amazing effect this workout will have on your body.
9:00-11:00 Level 4
11:00-12:00 Level 6
12:00-12:30 Level 7: Go! Go! Go!
12:30-13:30 Level 2
13:30-15:00 Level 4
150:00-16:00 Level 5
16:00-17:00 Level 6
17:00-17:30 Level 7: Give it all you got!
17:30-18:00 Level 8
Your heart should be bursting, but keep pumping. You are more than halfway through.
18:00-19:00 Level 2
19:00-21:00 Level 4
21:00-23:00 Level 5
23:00-24:00 Level 6
24:00-25:00 Level 7 The last big push (You can do this for a whole minute)
25:00:25:30 Level 8 (30 more seconds)
25:30-27:00 Level 4
Cool Down 
27:00-28:00 Level 3
28:00-30:00 Level 1
Yay you made it! Congrats

Calories burned: 200+ (for a small person) but many calories are burned throughout the day because of the alternating resistances. You can really burn up to about 400-500 calories depending on how hard you go and how long you use the elliptical.

Exercise Lover Meal Plan

This is a sample healthy meal plan for people who exercise almost everyday. It's important to eat when you exercise, so you do not put your body at a calorie deficit. From experience, when I do not eat more, especially after intense crossfit the following day, I am very very hungry and overeat because my body tries to make up for the lost calories. Even now, I still do this.  I know that I should be eating this much sometimes because I exercise, but because of my work schedule and school I basically just grab what's available and run.

Breakfast: 7:30 am 

Oatmeal:

1 cup of oatmeal: 300 calories

1 teaspoon of chia seeds: 23 calories

1/2 banana: 50 calories

1/2 cup of blueberries

6 ounces of non-fat chobani greek yogurt: 90 calories

Protein powder (Optional): Adds 55-110 calories

Total: 485 calories

or

Omelet:

2 eggs: 140 calories

1 ounce of cheese: 100 calories

1 slice of wholewheat toast: 100 calories

Toppings: (Spinach, tomato, onion): 7-20 calories

1/2 tablespoon of butter: 50 calories

1 cup of fruit of choice (blueberries, raspberries, strawberries): 50 calories

Total: 470 calories

Snack: 10:30 am 

Handful of raw nuts (1/8-1/4 cup): 100-190 calories

Lunch: 12:30 pm  

Sandwich

Two slices of wheat bread: 200 calories

Five slices of turkey: 150 calories

1/2 tomato: 20 calories

One slice of lettuce: 2 calories

1 tsp of mustard: 5 calories

1 cucumber: 25 calories

1 apple: 50 calories

Total: 452 calories

Snack: 3:30 pm

2 carrots: 60 calories

Slice of wheat bread/crackers with 1 1/2 tablespoons of peanut butter: 245 calories

OR

1 cup of 2% cottage cheese: 200 calories

OR

2 tablespoons of peanut butter with celery: 200 calories

Dinner: 6:00 pm 

4 Chicken meatballs: 220 calories

1 cup of pasta or rice: 210 calories

Red Sauce: 30 calories

Salad with dressing: 100 calories

Total: 560 calories

Indulge 1-2 times per week- you deserve it!

1 square of dark chocolate: 75 calories

OR

1 frozen banana blended: 100 calories

OR

1 cookie: 150-200 calories

Total Calories: 1800-2200 depending on choice of foods