Let’s talk a little about strength training. If you follow me then you know I incorporate it into my weekly workout routine. I do enjoy it mainly because it is a different kind of animal from running or cycling. It’s intense and specific … it’s hard work in a different way than cardio activities.
I have had the question come to me “what do you do, exactly?”
Yes, I do use weights most of the time (which is in about an hour workout) but I mix it up with runs of boxing ( ok, maybe I still need to get a little cardio in 😉 boxing is not only great cardio but it’s great for your core and upper body too. I remember when I first started a couple years ago… I could barely get through one song without being winded and ready to stop. Now I do 3 song segments… it’s work but I can slam it out. And hey, if you don’t have a bag, you can still do jabs and punches .
From that I move right into sets with my weights and then alternate to just body work ( trust me, using just your body IS strength training) I kinda move this way through the hour… boxing…weights…body work…
I know it’s been a good workout when I’m laid out on the floor breathing hard, sweaty, and can’t do one more rep.
Anyone can do something similar… there’s something called tabata.
Tabata is basically high interval training in a short amount of time. Although most of my strength training days are an hour there are days I’m super crunched and do a hard hitting 30 minute workout.
But what if you could knock something out faster? And feel like you’ve had a serious workout ? Tabata is intense 4 minute rounds that promise to leave you feeling whipped.
It looks something like this:
- Workout hard for 20 seconds
- Rest for 10 seconds
- Complete eight rounds
You push yourself as hard as you can for 20 seconds and rest for 10 seconds until you complete eight sets.
Here’s where the creativity comes in… you can use any exercises you want =)
An example of a 20-minute Tabata workout looks like this:
Start with push ups, do as many as you can in 20 seconds. Rest for 10 seconds. Repeat for a total of 8 sets. Once you finish all 8 sets rest for one minute and then move on to squats and follow same steps till you’re finished.
You can mix this up with any exercise you like following same pattern of work and rest.
Tabata is a great quick workout if you’re short on time or need to switch things up with what you’re doing… and it’s guaranteed to work you hard in a short time =)