After sharing 4 different types of Tabata style workouts this month, I thought I’d post a HIIT (High Intensity Interval Training) workout with an increasing ratio of work to rest. Like the Tabata workouts, when it’s time to work, you work as hard as you possibly can. When it’s time to rest, do what it takes to lower your heartrate before you begin the next phase of work.
Power jacks are jumping jacks with a partial squat. Exaggerate your movement and make your range of motion as big and fast as you can. Tricep push-ups are narrow push-ups with hands placed under your shoulders. As you lower towards the floor, make sure your elbows point behind you and your arms stay in close by your sides. A defensive slide is the movement you use on defense in basketball. Stay low and move your feet quickly to get the most out of this move. Leapfrog squats are just like you’d imagine. Squat low so that you can touch both hands on the floor then leap up as high as you can and repeat. The swimmer is a Pilates move that strengthens your back and glutes. A video demo of that move is posted below.
Make sure you feed your body to help repair muscle tissues and replenish glycogen stores which are depleted after a strenuous workout like a HIIT or Tabata workout. Here are a few ideas of post workout snacks. Drink another 8-12 ounces with your snack to properly rehydrate.
- PB and Banana on a Rice Cake (200 calories)
Spread a half of a tablespoon of natural peanut butter on a rice cake and cover with slices of half of a banana. The banana is a higher glycemic food so it will breakdown into glucose (energy) quickly to restore you of the energy you just depleted.
- Hummus or Black Bean Dip with Raw Veggies (200 calories)
Chickpeas and Black Beans have both fiber and protein. The protein is important for muscle tissue repair and the fiber will keep you fuller longer especially after boosting your metabolism with an interval workout. Red peppers, carrots, celery and cucumber are all great dip veggies. The carrots are also high glycemic which will replace your energy faster.
- Greek yogurt with apples and cinnamon (200 calories)
Have a half of a cup of plain greek yogurt which supplies protein for those muscles and top it with a quarter of a diced apple, cinnamon and a drizzle of honey.
Our Tabata Training Calendar for the next few days.