Super Bowl Half-Time Tabata Workout

This fat-burning Tabata circuit will help to combat some of those extra calories during the Super Bowl.

Super Bowl Half-Time Tabata WorkoutThere are four quarters during the game, which leaves you with some extra time to kill. You know if you just sit there and wait, you’ll munch on more fattening snacks than you need to, so get on up and perform a 4-minute Tabata circuit in each quarter.

There are four exercises in each circuit, which you are going to perform for 20 seconds each with only a 10-second break in between. Once you reach the end of one complete circuit, repeat from the beginning to complete two whole circuits.

First Quarter Tabata – Upper Body

  • Plyo Push-Ups
  • Renegade DB Rows
  • Pull-Ups
  • Shoulder DB Press

Second Quarter Tabata – Lower Body

  • Squat Down Curl and Press
  • Plyo Lunges
  • DB Deadlifts
  • Walking Lunges

Third Quarter Tabata – Total Body

  • Burpees
  • High Knees
  • Bear Crawl (in both directions)
  • Jump Squats

Fourth Quarter – Core Strength

  • Plank
  • Mountain Climbers
  • Bicycle Crunches
  • V-Ups

Make sure you warm up before and cool down and stretch after this challenging workout.

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How to Burn the Most Fat

Every fitness program starts with a goal and the three common goals are weight loss, strength training and endurance.

How to burn the most fatIf you goal is to lose weight and burn fat, then you have probably asked yourself the same question that most people want to know:

What is the best exercise for burning fat?

That question was at the forefront of the minds of scientists out of the University of California who engaged in a study to find out exactly what is the best exercise for burning fat.

Published in the Journal of Strength and Conditioning Research, this study focused on three groups of trainees:

  • Cardio only group.
  • Resistance training only.
  • Cardio plus resistance training (the cardio component came in the form of active recovery, which was performed at the end of each set for 30-60 seconds).

It was calculated that each group performed the same amount of work in terms of expenditure; however, the Cardio Plus Resistance Group performed better and experienced better fat-burning scores.

Why did this group perform better?

The combination of resistance training plus cardio had the effect of building muscle and burning fat at the same time. The fat that this group burned was ten times greater than those focusing on one type of training alone.

Fat Burning Workout

  • 10 Push-Ups or Knee Push-Ups
  • 15-20 Jumping Jacks or 1 minute of jumping rope
  • 10 Squats or Lunges
  • 15-20 Jumping Jacks or 1 minute of jumping rope
  • 10 crunches followed immediately by 15-20 jumping jacks
  • 10 sets of deadlifts to shoulder press
  • 15-20 jumping jacks or 1 minute of jumping rope.

You can easily incorporate this type of training into your regular weight lifting routine simply by adding active recovery and jumping rope, cycling, walking on the treadmill, jogging or sprinting for one minute in between each set. After two weeks, you should experience a shrinkage in your waistline and an overall reduction of body fat.

Time to Torch those Holiday Calories

The celebrations are over, the gifts are all unwrapped, there are traces of cookies, cakes and chocolates and protruding out from underneath it all are the tell-tale signs of much indulgence.

Time to torch those Holiday caloriesI’m talking about that ever-expanding holiday waistline.

Well, there is no better time like the present to step up and get back into shape.

We all know the key to losing weight and fat loss is to create a negative energy balance and the best way to do this is by keeping your metabolism revved up even at rest. The best way to do this is by building lean tissue and creating an intense metabolic response that will not only burn some calories during your workout but will keep you burning them for hours afterwards.

High intensity interval training (HIIT) is the answer to this dilemma and is best performed after your weight training workout. As a post-workout workout, HIIT will boost your metabolism for hours and hours. Because this type of workout is so effective, you will be spending less time in the gym but getting twice the results and faster.

It won’t take you more than three hours per week to make significant changes if you are following a sound nutrition plan. The old saying of work smarter not harder…well it just isn’t the way it really goes when it comes to positive training outcomes. Yes, you will work smarter, which is why you can spend less time during the week in the gym, but you will be working harder than what you may have been (or never have) before.

Performing the workout below three times per week with at least a day off in between each workout will help you get fitter faster.

Post-Workout High Intensity Interval Training

Warm-Up

  • Jump rope 5 minutes
  • 360 degree bodyweight lunges x 5 each side
  • Overhead Squats with stick x 10
  • Isolateral Butt-Bridges x 5 each side
  • Inchworm x 10

Resistance Training

These supersets should be performed for 2 to 3 sets of 8 reps with a 60-second rest in between.

Superset 1

  • Thrusters
  • Back Squats

Superset 2

  • Deadlift
  • Bent-Over Barbell Row (supinated grip)

Superset 3

  • Lateral Lunge to Overhead Press
  • Push-Ups AMRAP (as many reps as possible in 30 secs)

Intervals can be done on your favorite piece of equipment or with burpees or a jump rope. Choose whichever will challenge you the most without compromising on safety for 30 secs of work at 85-90% of your heart rate reserve followed by 60-second rest. Repeat this 10 times.

If you are feeling up to it, throw in 3 sets of supersetted ab work like ball rollouts and pikes for 15 reps each. Finish with some stretching and be sure to refuel afterward.

Lower Body Fat Burner

Circuit training has got to be one of the most efficient ways to work out and burn calories.

lower body fat burnerYou can propel yourself through this circuit in about 20 to 30 minutes. The harder you push yourself and the fewer breaks you take, the more calories you’ll burn.

Every workout starts with a warm-up. Afford yourself an extra five to ten minutes for a dynamic warm-up and your body will respond more favorably to the challenging workout ahead.

The Warm-Up

  • 10 Jackknives
  • 10 Jumping Jacks
  • 10 One Leg Glute Bridges – 5 each side (hip lifts with one leg extended)
  • 10 Push-Ups
  • 10 Prisoner Squats (with hands behind the head)

Lower Body Fat Burner

This is a timed circuit. Perform each segment for 45 seconds, only taking time in between each exercise to set up for the next move. At the end of each circuit, rest for 90 seconds and repeat for a total of 3 sets. This is a nifty little circuit that accelerates fat burning and tones your core and butt at the same time.

  • Squat Jumps – bring your hands up to touch above your head when you’re in the stance.
  • Plyo Runner’s Lunge – from the lunge position, propel yourself up from the back leg for a hop and return to the lunge position to switch legs.
  • Donkey Kick Push-Up – in the push-up position, bring both your knees in to the chest at the same time, so you will go up on your two hands for a donkey kick with both legs.
  • Plié Jumping Jacks – using your arms to work your core when you’re in the stance by bringing them up above your head.

Aim to do this workout early in the morning to increase your fat-burning potential. In other words, the fat burning that you put into motion early in the morning will last well after your workout. Working out early in the morning when cortisol levels are at their highest also helps to control stress levels and you’ll notice you’re calmer throughout the day.

Sculpt Your Body and Burn Fat

If you want to challenge yourself and burn some calories, here’s a workout that will do just that.

body sculpt burn fatThis is a full body workout based on a timed circuit that is sure to test your mettle. Working on each exercise to failure or as many reps as possible (AMRAP), start with three sets of each round. As you get stronger over time, increase the number of sets to five, further increasing the intensity by bumping up the weight you’re using.

You can perform this workout three times a week. Make sure you are following a high-protein nutrition plan to feed and assist your muscles in repair. With a higher intake of protein, you will burn more fat, while increasing your lean muscle mass. And not that doesn’t mean huge muscles. It simply means you will sculpt your body to reveal the hard-earned muscles you have developed over time.

Begin each workout with the mobility warm-up listed below and finish each circuit with a cool down of 5-10 minutes of light cardio and some stretching for active recovery.

Warm-Up

  • 10 Overhead Squats (little to no resistance)
  • 20 X 360 Degree Lunges (10 each side)
  • 10 Spiderman Crawls (5 each side)
  • 10 Inchworms
  • 16 One Leg Toe Touches (8 each side)

AMRAP Workout

45 seconds work each exercise, 15 seconds rest for transition to next exercise

Round One

  • Thrusters (front squat to overhead press)
  • Stiff Leg Deadlifts
  • Dumbell or Kettlebell Alternating Snatches
  • Rest 60 seconds

Round Two

  • Lateral Lunge with Hammer Curl
  • Walking Push-Ups
  • Figure 8 Medicine Ball Weaves (from a seated position, alternate weaving a medicine ball over and under each leg as you flutter each leg up and down on)
  • Rest 60 seconds

Round Three

  • Jump Lunges
  • Burpees
  • Rocca Press for Shoulders (begin in a pike position on your toes and hands shoulder-width apart, perform a push-up, keeping the pike position and only lowering from your upper body, bringing the top of your head towards the ground)
  • Rest 90 -120 seconds then repeat from the top.