1000 Calorie Workout

Happy Thanksgiving!                                                                                                                                                   woodchop

I hope you all have fun, food-filled plans in store with family or friends.  Starting your day off with a high intensity workout is a great way to set a positive and healthy tone for the day.  Vigorous exercise will keep the body burning calories for hours after the workout is finished.

This “1000 calorie” high intensity workout I designed will ignite your body’s metabolism into burning the turkey before you even start feasting!  It’s balls to the wall intense, so get your game face on and have some water nearby.

This can be done at home or at the gym.

Here is what you need:

jump rope, dumbbells, stopwatch and a mat

How it works:

You will be running for 2.5 minutes, then going straight into Tabata intervals for 4 minutes.

Tabata is a type of High-Intensity Interval Training (H.I.I.T) that lasts four minutes, but it’s likely to be one of the longest four minutes you’ve ever endured.  You will work hard for 2o seconds, rest 10 seconds, and complete 8 rounds.  I suggest that you download a free tabata timer on your phone.

In this workout I have 4 rounds.

  • Each round consists of 2.5 min of running (or brisk walking).  I play around with my speed and incline each round to keep it interesting.
  • Tabata intervals with 2 exercises that you alternate performing during the 4 minutes.  For example, perform up and down planks for 20 sec., rest 10 sec., then perform weighted jump rope for 20 sec., etcetera.
  • Rest for 2 minutes then start the next round.

*Modify if necessary to make this work for you.  If you need help with modifications, leave me a comment.

Let’s get this party started!

*warm up for 5 min with a walk or jog.

1st Round:

  1. Fast run for 2.5 min.  If you are on a treadmill increase the incline to a 3 and increase your pace.  When I do this at the gym, I jack the speed up to 7.5 (I generally run at a 6.5)
  2. Tabata Time!

▪️Up and down planks

▪️Weighted or traditional jump rope (if you don’t have a jump rope do Jumping Jacks)

2nd Round:

  1. Fast run for 2.5 min.
  2. Tabata Time!

▪️Burpees

▪️Russian Twist (use 1 dumbbell or a medicine ball)

3rd Round:

  1. Fast run for 2.5 min.
  2. Tabata Time!

▪️Dumbbell or Kettlebell swings 

http://cdn.shape.com/sites/shape.com/files/styles/600×600/public/sumo-squat.gif?itok=_WVhEf4k

▪️Scissor leg lifts:  

http://www.frolic-through-life.com/wp-content/uploads/2012/04/health-exercise-nutrition-wellness-fitness-loving-mom102.jpg

4th Round:

  1. Fast run for 2.5 min.
  2. Tabata Time!

▪️Skaters

▪️Mountain Climbers

Cool down or cycle through all these again for a Power Hour!

 

 

 

 

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