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Fitness Challenge of the Week – Week 3

by Susan · 26 comments

Happy Monday! For those of you who are die hard Fitness Challenge doers trying their best to NOT gain holiday weight this year, I apologize yet again for missing last week during my week from hell.

I think you will really love (or really hate, depending on your perception) this week’s Fitness Challenge.

If you are just jumping on to the Weekly Fitness Challenge bandwagon, I started posting weekly challenging workouts so that I could help you survive the holidays sans an extra 5, 10, or 15 pounds. Come January 1, any weight you resolve to lose will NOT be weight you gained in the previous 6 weeks!

You can do previous Fitness Challenges by clicking the appropriate links below:

Fitness Challenge Week 1

Fitness Challenge Week 2

Here is this week’s Fitness Challenge:

20 sec Hindu squats, 10 sec rest

20 sec Plank, 10 sec rest

20 sec Inverted row or resistance band rows, 10 sec rest

20 sec Sprint (or sprinting in place), 10 sec rest


  • Complete the 4 exercises above as instructed, exercising 20 seconds, resting 10 and then moving directly to the next exercise. Once you finish the sprint, rest 1 minute and repeat the circuit 2 more times for a total of 3 times.
  • You should be giving a maximal effort during the exercise phase of this workout. No doggin’ it. If you’re not dripping with sweat you’re not doing it right.
  • If you are a beginner, please start with only 2 rounds of this workout.
  • Complete this Fitness Challenge 3 times this week.

Exercise Demonstrations:

Click here to learn how to do a hindu squat.

Click here to learn how to do an abdominal plank.

Click here to learn how to do an inverted row. Note: if this is too hard, bend your knees and place your feet flat on the floor.

Click here to learn how to do resistance band rows.

This Fitness Challenge is in a “Tabata” style format. Dr. Tabata did a study and discovered that using a 20 second, all out effort exercise interval followed by a 10 second rest interval (repeated 8 times in a row) significantly improved the fitness levels of elite athletes.

And we already know that using cardio intervals as an exercise method is superior for fat loss to other forms of cardio.

So, when you do a Tabata style workout you can expect to help increase your fitness level AND lose unwanted body fat.

The only issue is that this style of working out was based on research from elite athletes, and I am assuming no one reading this post right now is an elite athlete. So, that’s why I only have 4 rounds in this weeks Fitness Challenge and not 8 rounds. You’re simply not ready for 8.

Please leave a comment below after you complete this workout and let me know if you survived.

Good luck!

Susan Campbell, MS, CSCS

P.S. If you want to learn how Elizabeth lost 12 pounds in 28 days by using a home workout similar to this then you definitely have to check out this killer fat loss presentation by clicking here now.

{ 8 trackbacks }

Dr. Jason
December 6, 2010 at 10:27 pm
Eva Miranda
December 7, 2010 at 12:38 am
Kissie N Atl
December 8, 2010 at 3:59 pm
Alex Whalley
December 8, 2010 at 11:24 pm
Health Votes
December 9, 2010 at 8:00 am
Susan Campbell
January 31, 2012 at 4:12 pm
Susan Campbell
February 1, 2012 at 9:20 am
Susan Campbell
February 7, 2012 at 6:29 pm


1 Cindy Hunziker December 20, 2010 at 2:05 am

Most of the times i visit a blog I notice that most blogs are amateurish. On the contrary,I have to say that you have done a good job here.

2 susan December 20, 2010 at 8:57 am

Thanks, Cindy. I try my best to put out the highest quality health, fitness, and home workouts information I possibly can. This is a no-crap zone. Thanks for the comment.

3 Mike Ramsey December 19, 2010 at 10:50 am

Thanks for the healthy post, I visited “how to do an abdominal plank” link, it was very helpful to me.

I keep looking for this kind of stuff, thanks again!

4 susan December 20, 2010 at 8:56 am

Hi Mike, glad you found my info useful. Thanks for stopping by and commenting.

5 Jarret December 12, 2010 at 8:50 am

Hey Susan, I like the idea of your weekly fitness challenge. It sounds like a great way to motivate people to get fit and in shape. Doug from Health Habits has always been a big fan of Tabata training. How do Tabata intervals differ from HIIT training?

6 susan December 13, 2010 at 10:11 am

Hey Jarret, thanks for visiting and taking the time to comment. Tabata intervals are a particular method of HIIT training. There is a very set formula for Tabata: 20 seconds intense exercise, 10 seconds off – repeat 8 times. Fitness levels are found to be greatly enhanced when training in this manner. However, the original study was performed on elite athletes so I often modify the traditional Tabata formula into something “normal” people could handle. I do not prescribe Tabata religiously like some other fitness pros do, because there are other really great, scientifically proven methods of HIIT that work as well, and often the research done to develop the protocol was done on moderately fit or even overweight subjects. Much more realistic to my readers.

7 Kareem Williams December 10, 2010 at 10:15 pm

i love the look of this blog. this is the first time I ever seen A weight loss blog . Very interesting and awesome Susan. I will be back to see what you have going on in the future.

8 susan December 13, 2010 at 10:12 am

Thanks Kareem, stop by anytime.

9 Elise December 9, 2010 at 8:58 pm

Hey Susan! That’s an interesting point about the “Tabata” style exercise format. I had no idea that something like that could increase fitness! It makes sense though. I used to do Chalene Johnston’s Turbo Jam (don’t know if you’ve done it too?) and she has like a “turbo” interval of craziness in her vids. I really want to get back into the swing of things of working out, but I’m so bogged down lately with my schooling and Christmas of course. I know, excuses, excuses! Haha. I need to get my butt back into gear.

10 susan December 13, 2010 at 10:14 am

Hi Elise! Thanks for the awesome comment! Time should never be a factor when it comes to exercise….1. you can work out at home and 2. You only need 10 minutes to get a decent workout in. I bet you could work in that amount of time in your day…..nah, I’m not a Turbo Jam kinda girl. Naturally, I do my own workouts :-)

11 Tristan December 9, 2010 at 1:12 am

I’m not gonna lie… I won’t be doing this workout :D But I’m here to support you, Susan, and to encourage everyone else reading this to do this workout! You can do it, guys! Wooooo!

12 susan December 9, 2010 at 5:00 pm

What the heck, Tristan? Are you in too good of shape to take my fitness challenge? Or are you just scared? :-) JK, thanks for coming by to support my tribe! Next time you comment let us know how many times this week you did the fitness challenge!

13 Alex December 8, 2010 at 6:26 pm

I spend so much time stressing about my blogs, flying off the handle at anything that goes wrong, and jumping to the wrong conclusions about what traffic will do.
WIth all this jumping and stressing, I think I have no need for any more physical workouts LOL

14 susan December 9, 2010 at 5:03 pm

Alex – first thanks for stopping by and leaving a comment and giving me an RT. Much appreciated. You help me so much with my online endeavors so I would be remiss if I did not reciprocate the favor and tell you, respectfully, that your comment is a load of crap :-) . Doing the fitness challenge, or any exercise, will actually help you with your stress. Just sayin’…….:-)

15 Kissie December 8, 2010 at 11:26 am

Stopped by via Lavender Uses and read your comment so I thought I’d let you know that FITNESS is what gets me going. No pun.

I work for a major health organization and I know what obesity is doing to so many of us. We MUST have a proper diet and exercise regime. I wrote a post on my blog some months ago telling my readers how they will see a difference in me when I really begin to eat like a good vegan should. But along with a good balanced nutritional diet, we still need to MOVE. I joined a gym a few months ago because the fitness plan I instituted for myself has been my own downside. (http://justkissie.com/walks-talks-and-oops-must-eat-like-a-vegan/)

I’m glad to come to know you and your fitness challenges … commenting helps! I’m so glad Patricia has CommentLuv or I wouldn’t have found this post.

By the way, I subscribed and am following you on Twitter.

16 susan December 9, 2010 at 5:06 pm

Hello there, Kissie! You have to love comment luv – you find so many cool blogs just from reading blogs that you read. Thanks for reading, commenting, and all the RTs! You are correct: Nutrition – Exercise – Motivation. Those are the three keys to goof heath, increased fitness, and weight loss.

17 Cole Stan December 6, 2010 at 10:55 am

I haven’t tried to religiously exercise for my entire life! LOL But I would really want to start my 2011 to be a more health conscious individual, also for my own benefit. I can feel like that my immune system is getting weaker as day passes by.

18 susan December 6, 2010 at 12:47 pm

Hey Cole, I think resolving to incorporate and be consistent with any amount or type of physical activity would be absolutely THE best thing you could do for yourself in 2011. We need to invest time and money into our health, it is the most valuable possession we own. We often don’t realize that until it has been compromised. What we eat can directly effect our immune systems (either positively or negatively).

I recommend starting to do some form of physical activity most days of the week, even if it is walking down the road and back. I recommend eliminating foods that you shouldn’t be eating (HFCS, processed meat, soda, excess sugar, etc) and eating more of those you should (veggies, fruits, raw nuts). I recommend taking a whole foods/greens supplement (since our bodies need the electrons from them), Omega 3 to help decrease inflammation (which leads to disease). For a good nutrition supplement company you can check out: http://susancampbell.getprograde.com.

Good luck, and thanks so much for reading and taking the time to leave a comment!

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