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:
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.
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.
Susan Campbell, MS, CSCS