Category Archives: tabata

2 Quick Naptime Workouts

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When summer hits, I have less motivation to work out. For one, its too dang hot outside and two, there are so many fun things to do that we are always busy and never home! I have been heavily relying on quick 20 minute workouts while Cassidy naps. They are intense, quick, and get the job done! Even though I have the most amazing sleeper ever (I am going to be cursed next time with an insomniac baby to make up for her), I still try and get my workout finished quickly so I can do chores and start dinner before she wakes up. I have done 2 workouts this last week that only took 20-25 minutes and left me nice and sweaty, especially since I did them in the garage in 90 degree heat. Both workouts are posted farther down after my What I Ate Wednesday.

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Every single meal I ate had zucchini in it…tis the season!

Breakfast: 8 zucchini pancakes (they were small) with homemade blueberry jelly + maple syrup

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Snack: decaf coffee with a little half and half

Lunch: Leftovers. A TON of sautéed cabbage and 1 chicken and zucchini enchilada. Plus a banana and peanut butter.

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Snack: 1 cup cereal with skim milk. I never eat only 1 serving of cereal so this was weird for me. I usually snack out of my kid’s bowls that are 1.5 cups so they are perfectly portioned snack size.

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Dinner: talapia seasoned with old bay, baked french fries, zucchini and cheese casserole. And a raspberry chocolate greek yogurt popsicle to finish it off.

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Dessert: 1 oreo plus 2 cups of homemade trailmix. I was starving so I filled this bowl up twice. Love trail mix but it is dangerously addicting and I end up eating a ton of it.

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Now on to those workouts…

The first one takes roughly 20 minutes. Do it as quickly as you can but proper form is more important than speed. That plank is just a little extra ab work since I have had 2 kids Smile.

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The second workout is a tabata. I love my Tabata timer app on my iphone. If you don’t have one its just 20 seconds full on 100% effort, 10 seconds rest, repeat for a total of 8 times. Each set will take 4 minutes. Rest 1 minutes between sets. To complete a set, go through each workout list twice and it will give you the 8 times. So for set one do burpess for 20 seconds, rest 10, lunges for 20 seconds, rest 10, chair dips 20, rest 10, high knees 20 seconds, rest 10, burpees 20 seconds, rest 10, lunges 20, rest 10, chair dips 20, rest 10, high knees 20 seconds. Sounds easier than it is. Those 10 second breaks fly by! But it gives a great workout!

25 minute tabata

“enjoy” the workouts!

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Two New Workouts

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I have two new workouts I’ve completed in the last week. I rarely do the same workout twice in the same month or so, I get bored way too easily.

A tabata two nights ago that kicked my butt and left me nice and sore of course…

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It was nice adding a little warm up with stretching in there. Stretching is my sore spot and I really need to do more of it.

And I finally dusted off my treadmill for the first time in a couple weeks. Since I recently bought my double BOB jogger and the weather has been so nice, I have been opting for outdoor runs. Well and my lack of exercise in general the last couple weeks has kept me away from the treadmill. I get too bored just hopping on and running a couple miles at a steady pace and incline. I am a button pusher.

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And for some reason when I add in those short walking inclines, it makes me sweat like no other. After I was finished this workout Alyssa asked why I was so sweaty. I told her its because its fun and healthy to exercise and get sweaty. It makes you have a healthy body and live a really long time. She ran up to me and rubbed her head all over me.

Me:           EW Alyssa that’s gross, I don’t want to get you all sweaty.

Alyssa:    No, Mom. I want some sweat, I want to be healthy too.

Me:          That’s great babe, but you need to make your own sweat for it to be healthy.

Later that day we went to a bounce house place with her soccer team for her end of the year party. She ran and bounced and went down slides for 2 hours. She ran up to me at one point and grabbed my hand to put it on her head.

Alyssa:     Look mom, I made my own sweat. I am so healthy now!

She was so proud of herself, it made me smile. I really am trying my best to set a good, healthy, balanced example for her. Raising little girls these days is tricky with both anorexia and obesity such huge issues within our society.

Have you been taking advantage of Spring weather and moving your workouts outside? I need to go for more walks before it gets too hot. It was 91 here today, so its quickly becoming too hot!

New Obsession: Tabata Workouts

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During high school I played Fall and Spring sports. Between seasons I ran occasionally to stay in shape. When I got to college and didn’t have organized team sports anymore, I took up running as my main form of exercise. I would do the same exact thing every time I worked out. Run 3 miles on the treadmill then lift weights, mostly arms, and do abs. I did pretty much the same weight exercises and ab exercises every time too. I did this roughly 3 times a week. I continued to have this exact workout schedule all throughout college and after. I got right back into this routine after having Alyssa. It wasn’t until after I had Cassidy 7 months ago that I started switching up my workouts. After almost 10 years of doing the same workout, I got bored, go figure! Running with a good lift afterwards still is probably my favorite workout but I have started trying different things as well. Who knows, maybe I’ll find something I love even more. Circuit workouts are a close second. Last week I tried a Tabata workout for the first time. And Today, I did one again. And I have to say, I really liked it. Like maybe as much as my running and lifting routine?! It doesn’t get anymore time efficient than these workouts and thats right up my alley as a busy mom!

A Tabata work out is 20 seconds full on, 10 seconds rest repeated for a total of 8 times, which totals 4 minutes. During that 20 seconds you go full out as hard as you can exert yourself then have a short recovery and repeat. You do the same exercise during each 20 second interval. Then you rest for a minute and start again with a different exercise. Most of the ones I found on the internet were more cardio based, using a rowing machine or treadmill. However I don’t belong to a gym and sprinting intervals on my treadmill would have woken Cassidy up from her nap (which would mean no workout for me). So I made up a Tabata workout that used a variety of strength and cardio exercises that I could complete in my garage.

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Since Tabata workouts are very intense make sure you do some sort of warm up beforehand. I did 1 minute jumping jacks, 2 minute stretch, 1 minute high knees, 2 more minutes of stretching as my warm up. I used 10 lb dumbbells for the bent over rows, a 10 lb dumbbell for the squats, and this random tape line in my garage for the side to side jumps. I didn’t even have to put that tape down…not a clue why it was already there.

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I also downloaded this awesome app for free! I just searched “Tabata Timer”. It beeps to begin then beeps after the 20 seconds is up, then counts down with 3 beeps when the 10 seconds is over and the next 20 begins. When the 4 minutes is up it beeps quickly a couple of times. I made that sound way more confusing than it is. It is really simple and helpful! Its nice not to have to watch a clock and instead just listen for the beep. If even shows you what number repeat you are on by filling in a little numbered bubble. Just try it out, trust me.

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And please ignore my nasty iphone. I have an otterbox (which I highly recommend if you have kids, drop your phone daily, or let if fall off your jogging stroller then proceed to kick it across the road like I did yesterday) and I need to disassemble it and clean it.

My tabata workout today was just as great as the first! This morning I dropped Alyssa off a drop in preschool for 2 hours. By the time I ran some errands and got back home I needed to be back out the door in 45 minutes. That left 30 minutes for a workout so I could save the last 15 minutes for a shower and getting some snacks together for the kids while they sat at the dentist with me, fun fun. A tabata workout was the only thing that made sense. It looked like this.

I have a feeling I will be doing many more of these Tabata workouts, they were fun, quick, and exhausting!

And as always, only work out to your personal fitness level. If you have never done a circuit style, HIIT, or tabata workout then start out smaller. Maybe pick 2-4 of the exercises and give them a try. Don’t worry about how short your workout may seem, its intense so the duration does not need to be nearly as long. I have been this sore from a workout in a long time and it feels great! Yes, I love being sore. Its a reminder of the awesome workout I completed and I know it did its job!

Have you ever done a Tabata workout? Give it a try and let me know what you think!