I'm a little obsessed at the moment with Tabata. It's a high intensity workout done in 4 minute intervals. You do one exercise for 20 seconds (hard & fast), 10 seconds off...repeat 8 times for a total of 4 minutes. Stack 2-3 sets for an amazing 9-15 minute workout. If you "stack" you need to add an additional minute of rest before starting the next 8 rounds/4 minutes. You can focus on cardio or strength in each set, or switch between, you can do it with little or no equipment & it'll kick your ass!
HOWEVER...this is a high intensity workout originally designed for professional athletes. Frankly it is not a style of exercise I would recommend to beginners. Realistically, like any workout, you can keep the movements simple or make them more sophisticated, but as long as you keep good form & go HARD, you'll work your heart & lungs, get some sweat going & seriously energize your mind & body for the day ahead.
If you have some cardio & muscular endurance, start with something like this:
(Level 1) Jumping jacks // body weight squats - alternate each exercise for 20 seconds with 10 seconds rest in between, for a total of 8 rounds (4 total minutes).
If you are feeling ready for a little more challenge, try:
(Level 2) Walking lunges // push-ups - alternate 20 seconds with 10 seconds rest in between, for a total of 8 rounds (4 total minutes)
If you think you are in the advanced camp, do:
(Level 3) Burpees // Kettle bell goblet squats (or other heavy weight) - alternate 20 seconds with 10 seconds rest in between, for a total of 8 rounds (4 total minutes)
For more endurance, stack/repeat your chosen level 2-3 times. Mix the movements up if you are feeling super strong (for example, 1 round each of Level 1, 2 & 3, with a minute rest between each for a total 15 minute workout).
Not ready for Tabata? Want a coach to lay some pre-Tabata groundwork? Want a coach to help you create a custom Tabata (or other) style workout? I'm happy to help!
