Workout Video: Total Body Tabata Interval Workout (HIIT)

 

It’s time for another tabata interval workout video! This one’s a little different then the previous tabata video… instead of all cardio, this workout alternates a cardio move with a strength move so you get your heart rate going and you build strong muscles, all at once.

Tabata protocol means alternating 20 seconds of high intensity work with 10 seconds of rest and repeating that pattern in 4 minute segments. It’s one of the most effective ways to burn calories and increase you fitness, plus it’s a go to for celebs like Jessica Biel and Vanessa Lachey.

You can follow along and get the full workout with this video and feel free to go through 2 or 3 times if you need an extra challenge.

You can check out the other tabata workout video here.

Happy Workout!

BREAKDOWN

Round 1

  • 20 seconds of burpees
  • 10 seconds rest
  • 20 seconds of bicep curls
  • 10 seconds of rest
  • repeat for 4 mintues

Round 2

  • 20 seconds of jack squats
  •  10 seconds rest
  • 20 seconds of floor or bench dips
  • 10 seconds of rest
  • repeat for 4 mintues

Holiday Gift Guide: For the Fitness Fan On Your List (Or you!)

Fitness Gift Guide

Okay, I’m willing to admit I might be a little weird. Every year for Christmas I ask for some sort of fitness thing. One year it was a BOSU ball, then next it was boxing gloves and last year it was kettlebells and every December 26th I bring my new haul to the gym where I can’t wait to try it out. (Needless to say last year the 35 lb. kettlebell proved a little tricky:)  I think the holidays are a great time to ask for a few fitness things you’ve been eyeing but your practical side won’t let you buy for yourself. I’ve complied a few of my holiday must haves that are sure to make your workouts more fun and give you an edge when it comes time for those New Year’s resolutions.

  1. Valslides $30: Jennifer Garner and Jessica Biel’s trainer Valerie Waters uses these to whip her clients into shape for big movie roles. I am obsessed with using Valsides for killer core exercises and sliding lunges that totally tighten up your butt and thighs. Plus you can use them in your living room or pack them and take them anywhere!
  2. GymBoss Trainer $19.95: This is totally on my list this year. The Gymboss lets you set a repeating interval timer perfect for circuit training, intervals or running workouts. (Think 30 seconds on, one minute off) You don’t have to struggle to set your watch or look at it throughout your workout since Gymboss is small and clips onto your shirt.
  3. Foam Roller $34: If you’ve ever had sore muscles you have to get one of these. It will open up your back and  make those miles on your legs melt away. Simply a must for runners or, let’s be honest, anyone who uses a computer.
  4. TRX Training System $199: Oh I LOVE this thing!!! BTW so do Jennifer Lopez, Gisele Bundchen and Superbowl MVP Drew Brees. This is a complete gym in a bag. You can do thousands of exercises, take it anywhere ( all you need it a doorway or high place to anchor it) plus it’s only two pounds so you can totally pack it in your bag for business travel and vacations. This thing rocks I can’t say enough good things about it so I think I’ll just have to devote a later post and video to my TRX devotion so you can get the full effect. Bottom line…if you’re ok spending a little more money you must get thing. (Good news is you could probably give up your gym membership).
  5. Lululemon Triumphant Tote $118: Not only is this bag waterproof but it’s also made of material that won’t cause your Lulu pants to pill when it rubs against them. Plus I think carrying a cute bag is totally be motivation to hit the gym, right? This bag even has a laptop pocket so it’s business and pleasure!
  6. iPad 2 $499: All right, this is a big ticket item but if you’re thinking of one for Christmas I’ll tell you it is my workout secret. I load my favorite TV shows and movies onto the iPad and I actually look forward to my cardio sessions. Consider it a health care cost;)

Happy shopping!!!

Celebrity Workout Video: The Scarlett Johansson Butt Workout

This is the same workout Scarlett’s trainer Bobby Strom (FYI he’s also trained Britney, Blake, Jessica Biel and JLo) had her do to get in shape for that lycra catsuit in Iron Man. You don’t even need any equipment for this workout to give you a celeb worthy butt!

Four Exercises

  1. 20 fast squats
  2. 10 jump squats
  3. 20 fast reverse lunges
  4. 10 flying lunges
To make it a full body workout add an upper body circuit of 15-20 reps of
  1. pushups
  2. shoulder presses
  3. tricep dips
Repeat each section 2, 3 or 4 times through and get ready to rock your skinny jeans!

Fitness Class Review: High Intensity Training (HIIT)

ABOUT

Interval training is all the rage now, and for good reason! It helps you burn more calories in less time (love this), helps improve your speed and endurance and recent studies have shown it can actually reduce belly fat (double love this!). High Intensity Interval Training (or HITT as it’s sometimes called) is a full body cardio workout and involves alternating short bursts of super intense work with a low intensity recovery. These intervals are usually performed in a 2:1 ratio so for example,  20 seconds of work followed by 40 seconds of rest and repeated for 9-20 minutes. However,  you can take these intervals up to about one minute long just make sure the work interval is very hard since one thing that sets HIIT apart from other interval training programs is the short duration and  high intensity of the intervals.

WORKOUT

I’ve taken several HIIT classes and I also happen to teach one. One of my student’s favorite classes involves a 5-10 minute warm up (since the intervals are so intense I like to make sure everyone is totally warmed-up for the class) followed by 4 / one minute intervals with 90 second recoveries using jumprope, burpee, alternating front kicks and shuffle intervals. Then we move onto 4 /:45 second intervals with one minute recoveries using mountain climbers, high knees, flying lunges and squat jumps and finally 4/ :30 second intervals with :30 second recoveries using wide knee run, air jacks, hitch kicks left leg and hitch kicks right leg. If the class really wants to turn it up I’ll add 30 second relay sprints between the interval groups. This workout usually burns 550 calories in about 40 minutes.  

I’ve taken HIIT classes that alternate one minute of intense cardio like sprints on the bike or jump squats with one minute of full body strength training like pushups or squat presses. The class lasts anywhere from 45 minutes to an hour and makes a nap afterwards absolutely necessary.

TONE ZONE

  • HIIT training is so demanding and intense that it’s proven to change your body and lower your body fat composition. You become a fat burning machine and if that’s not reason enough to try it then I don’t know what is!
  • Flat abs and a strong core
  • Plyometrics like jump squats will tone your legs and literally lift your butt inches higher
  • If you incorporate pushups and burpees get ready for ripped arms and sculpted shoulders

WHAT I LOVE

  • This workout is short and flies by which I love since I’d rather be catching up on my Bravo TV than spending all day in the gym.
  • The intensity means you get an after-burn so you’ll burn and extra 100 calories trying to decide if you’re on team Teresa or team Caroline and wondering what happened with Dina…?
  • Pushing yourself past your comfort zone is always a rewarding experience. You’ll feel tough and like you can overcome anything after one of these classes or workouts.
  • Get out the skinny jeans because 2-3 of these workout per week will have you tight and toned in no time!

CROWD CONTROL

Every celeb does this kind of training…Kim Kardashian, Jennifer Lopez, Britney Spears, Jessica Biel, Giuliana Rancic, every Victorias Secret model, Kate Hudson, Gwyneth Paltrow, Madonna and Beyonce to name a few. If you see someone who has a lean toned body I bet they do interval training!

THAT’S WHERE IT’S AT

My HIIT class is at the University of Washington Intramural Activity Center so (bummer) you have to be  UW student or staff to take it…but if you live in Seattle I’d give these a try…

Club Zum in downtown Seattle: The class is called Hard Core

David Barton Gym in Bellevue: The class is called Melt

Elite Fitness Bellevue: Drop in Bootcamp Class on Sunday mornings at 9am or Wednesdays at 1pm.

Celebrity Workout Video: Get Blake Lively’s Bod

Blake Lively is in amazing shape…she has great muscle tone while still keeping some curves, a combo that looks killer in all those fabulous outfites she wears. To get in shape for Green Lantern she worked with one of my favorite fitness trainers Bobby Strom who is also responsible for Jessica Biel’s Blade Trinity body  and Britney Spears’s Oops I Did It Again  body. Together Blake and Bobby did lots of circuit training where the worked the core then upper body then lower body and repeated that sequence for the entire workout. You can get Blake’s bod too with this workout video inspired by those circuits…grab a set of dumbbells and a stability ball or chair and you are good to go!

Workout Breakdown

Circuit #1

  • Plank – 30 Seconds
  • Bicep Curl to Shoulder Press – 15 reps
  • Stationary Lunges – 15 reps per leg
  • repeat all three exercises for a total of 3 times through
Circuit #2
  • Punching crunches on a stability ball (or floor) – 15 reps
  • Tricep Dips (on a stability ball or chair) – 15 reps
  • Plies with shoulder press – 15 reps
  • repeat all three exercises for a total of 3 times through