Bootcamp Workout #13 Results – HOLY TABATA’S, BATMAN!
If you don’t know what a “Tabata” is, let me explain. You do 4 minutes of exercise which consists of 20 seconds of a high intensity interval (going to almost all out) followed by a 10 second rest. You do this for the entire 4 minutes which means 8 rounds of HIIT (high intensity interval training). It’s super challenging and is supposed to be a great fat-burner.
TABATA = Fat burning HELL
We did 6 TABATAS this morning. The first one was 3-inch lunges (you are basically in a lunge position and move up and down 3 inches). These are a killer because the muscle doesn’t get to rest. Then we did pushups, then slow mountain climbers (in plank position, bring your knee to the opposite armpit and switch), then ski hops over a foam square, then table tops, then jump squats. I LOVED the 20-second interval because it’s so “do-able” - 20 seconds of all out craziness followed by a beautiful 10 second rest.
Here are a couple of pics from this morning…
It was brutal and awesome! We ended with a killer arm strength blitz and then abs and stretching.
My suggestion and I’ve said it before (see this post) is to rev up your current workout by throwing some high intensity intervals into it. Instead of just jogging, intersperse some quick sprint bursts into your run. On the Elliptical at the gym? Rev it up to level 10 and BUST ASS for 30 seconds. Hiking up the mountain, do a quick 30-second run burst up the hill a few times. Do this throughout your workout and you’ll be more ‘entertained’ and you’ll get better results.
OK, enough already. Here are my stats from this morning:
- Calories burned: 396 (45% Fat)
- Average heart rate: 132
- Max heart rate: 172
I spent 31 out of 59 minutes in my heart rate zone, but I suspect much of it was spent at the high level. Oh and I’m thinking there might be something wrong with my HRM (heart rate monitor) because at one point, as I was just about to lose consciousness (just kidding, kind of), I looked down and it said 100BPM (beats per minute). There’s no WAY that was correct. I may need to replace my battery soon, but I digress.
Keep your eye out for my next round of body pics and measurements. The scale isn’t moving (like I mentioned in a previous post, I usually don’t see the weight on the scale drop for a few months, but my body composition definitely changes and my clothes fit better) but I’ll be posting anyway!
To your health and KEEP UP THE GOOD WORK!!