Tag Archives: at home workout

Printable Workout: 20 Minute Total Body Tabata Workout

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Tabata protocol is one of the most effective and best fat burning workouts out there. If you don’t believe me you can even read about it here. The best thing about it…you only have to do about 20 minutes of tabata intervals to get the same aerobic benefit and calorie burn as running several miles or slogging through 40 minutes on the elliptical trainer. Now full disclosure, that means this workout if going to be tough and you’re going to sweat…a lot:)

You’ll do 20 seconds of high intensity cardio followed by 10 seconds of rest, then 20 seconds of  intense strength moves followed by another 10 seconds of rest. You repeat this pattern for 4 minutes at that’s a tabata protocol.

You only need a pair of dumbbells and you’re good to go, you can even do this workout at home! Get the printable version with exercise descriptions here.Tabata Workout

Happy Workout!

Printable Workout: 15 Minute Strength Training Workout, Perfect for Beginners

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I received an email a few weeks ago asking for a strength training workout for beginners and toning newbies and I thought, what a great idea! Many of the workouts on FitFabCities are totally suitable for beginners, but this one has exercises that I think are the best for anyone who is getting started. There are single muscle group exercises, and instead of lunges and step ups, we’ll use plies and basic squats which are easier on the knees. Plus, you’ll only do each exercise for 30 seconds and take frequent 30 second breaks ( to make the workout harder,  just shorten the breaks).

The workout should take about 15 minutes and you can do it at home with only a pair of dumbbells and a chair. So try fitting it in while watching your favorite TV show or try waking up 15 mintues earlier at getting your workout on!

Happy Workout!

You can print the workout here…Beginner Strength Workout

Printable Workout: Bikini Body Bootcamp

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All right ladies and gentlemen…summer’s almost here and that means it’s almost time to hit the beach! Given it’s the season to show a little more skin, I think you’re going to love this bikini (or boardshort, I don’t want to leave the guys out) bootcamp workout. There is no better way to burn fat and get totally tight and toned than by combining cardio with full body strength work. Plus, since you’ll be alternating between cardio and strength sections, this is also a killer interval workout .

With the weather is getting better feel free to do this workout outside since you don’t need any equipment. It’s also perfect for the gym if you prefer to bike or do the elliptical trainer instead of running. This one is going to make you sweat, but I promise if you do it 2-3 times a week you’ll be beach ready in no time!

Happy Workout!

Get the printable workout with instructions here. Bikini body bootcamp

The Thinner Thighs Exercise…The Ultimate Plie

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I’m going to do a new thing on my YouTube channel and post videos of some of my favorite exercises or things I do during my daily workouts. The videos are shot on my phone and I’m post run/weights/plyos which explains why I look oh-so-glamorous :) . Truth be told, as I see it, the grosser and sweatier I am post workout, just means the better workout I got. So here is the first video!

I love plies for targeting the lower body. They works the inner and outer things, hamstrings, quads and really hit the area I like to call the “thutt”. FYI, thutt is my “technical term” for where your thighs meet your butt. We are going to use one dumbbell and start in plie position, then switch hands as we bring the dumbbell up and down from the floor. You’ll notice you’ll end up getting a lot deeper in the plie and your thighs will be close to parallel to the floor… giving your legs and butt a super workout. Plus, I added a little something extra to the end of the plie to really tone those thighs!

Try adding the ultimate plie to your regular strength training workout and aim for 2-3 sets of 30-45 seconds of the plie and 15-30 seconds of the pulses at the end. Then get ready to rock your summer shorts!

Happy Workout:)

Yu can subscribe to the FitFabCities YouTube channel here.

Printable Workout: Tank Top Arms

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With spring here and summer around the corner, what could be better than a printable workout designed specifically to help you get tank top arms?!? I love this season’s sleeveless tops and maxi dresses but after a long winter of sweaters and long sleeve blouses  my arms could use a little toning. (Truth be told, I’m pretty self conscious about my upper arms so I love exercises that focus on shaping my shoulders and triceps.) Add this workout into your regular cardio routine or some lower body strength work (like the Perfect 10 Lean Legs Workout :) . All you need is a pair of dumbbells, and you’ll be sporting fabulous toned arms in your favorite outfit this spring and summer!

Happy Workout!

-Caitlin

Get the printable version with exercise descriptions and tips here. Tank Top Arms Workout