We would like to introduce you to 5 good friends of ours! These guys don’t like to hang around for too long, only 8-10 minutes or so but you know that they turned up and they certainly leave their mark on your workout and on your fitness levels. If it is fitness, stamina, […]
We would like to introduce you to 5 good friends of ours!
These guys don’t like to hang around for too long, only 8-10 minutes or so but you know that they turned up and they certainly leave their mark on your workout and on your fitness levels.
If it is fitness, stamina, and energy you want but you detest the idea of jogging on a treadmill or pedaling away on a bike or X-Trainer for half an hour at a time then it’s time you got introduced to these beauties!
Done at the end of your training session, or on their own in less than 10 minutes these conditioning workouts will improve fitness and energy and keep your metabolism revved!
Do enjoy…
6 rounds of…
30 seconds effort
30 seconds rest
If you consider yourself at a low-average level of fitness complete each interval at 7/10 effort
If you are a moderate-good level of fitness complete each interval at 8/10 effort
If you are a very good level of fitness go at 9/10 Effort for each interval and see how many meters you can accumulate across the 6x 30 seconds.
To track the meters accurately set the rowing monitor in settings to a 30 on, 30 off setting.
At the end go back to the main screen and hit the memory in settings to see how many metres you completed.
Put the Resistance lever at 5.
Keep your pace even across all intervals.
Bike/Assault Bike/Incline Treadmill
8 rounds of…
20 seconds effort
10 seconds rest
If you consider yourself at a low-average level of fitness complete each interval at 7/10 effort
If you are at a moderate-good level of fitness complete each interval at 8/10 effort
If you are at a very good level of fitness go at 9/10 effort for each interval
If using the bike use plenty of resistance on the pedals so as to keep your RPM (leg speed) to no more than 100 RPM
Use the treadmill if you have no ankle/knee/hip/back problems and are capable of safely hopping on and off a treadmill whilst it continues to move.
(Note: This is actually the correct way to use a treadmill, but it takes some practice to do it confidently and safely. Don’t try this if you haven’t done it before).
Put the treadmill on an incline of approximately 5-7 degrees. This will stop you from having to run at an unsafe treadmill speed.
Tabata is the surname of the researcher who conducted the studies into 20 seconds of effort with 10 seconds of rest.
2 rounds of a 4-exercise circuit
40 seconds of effort on each exercise
20 seconds of rest between exercises
The Exercises
Bodyweight Squat
Mountain Climber
Burpees (I know!)
Squat Thrust
1 minute off – repeat
Adapt the exercises so that you can complete 40 seconds of steady effort. So for example the press-ups can be made more manageable over 40 seconds by going from the knees or raising the hands onto a step or horizontal surface like a bench.
Be warned, 40 seconds is a long time. Aim to pace the speed of your reps to evenly spread across the 40 seconds. The last 10 seconds will feel hard, so you need to set off steadily in the first 10 seconds of every set.
2 rounds of a 4-exercise circuit
40 seconds of effort on each exercise
20 seconds of rest between exercises
The Exercises
Press-ups
BW Squats
Sit-Ups
Walking Lunges
1 minute off – repeat
As with the A circuit adapt the exercises so that you can complete 40 seconds of steady effort. So for example the press-ups can be made more manageable over 40 seconds by going from the knees or raising the hands onto a step or horizontal surface like a bench.
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