The Hottest Trend in Workouts: HIIT, Tabata & Crossfit (free workouts for moms)

The Hottest Trend in Workouts: HIIT, Tabata & Crossfit
Consider these workouts the hot buttons for the New Year.  Why?  You not only feel like you have worked out to the max, your body registers the intensity and burns more calories.  Shred mega calories in under 25 minutes!


HIIT – High Intensity Interval Training
Sarah Joseph, a colleague of mine with a Masters in Exercise Science, explains it best! It’s been around for ages but has recently become more popular with exercise programs such as P90X, Insanity, and various other independent projects by fitness gurus. There is a reason why this type of training has become popular in highly motivated individuals and why you should try it too. You can Google a list of reasons why you should try HIIT training but I’m going to try to give you some info that might not seem as obvious.  READ MORE…
FREE HIIT Toning workout:

Tabata Protocol
Tabata, a style of HIIT (High Intensity Interval Training) or HIIE (High Intensity Intermittent Exercise), is a short intense workout that burns mega calories.  It can be used to train cardio, strength, pretty much anything.  And the best part?  In 20 minutes or less you can get a complete Total Body Workout.  Tabata started out in 1996 with a Speed Skating study done by Izumi Tabata.  The research proved a large gain in V02 Max, otherwise known as your ultimate fitness ceiling.  Unlike a HIIT style workout, Tabata has a Protocol of 20 seconds on and 10 seconds off.  This is repeated for a total of 4 minutes, then recovery.  These 4 minutes are considered one round.    And the rounds are manipulated to make the workout easier or harder.

FREE Tabata Cardio workout:





















CrossFit
Cross Fit can be found in gyms across the U.S.  Extremely popular due to it’s measurable way.  It can be done with or without equipment and usually different components of the workout (time, reps, exercises) are manipulated so one continues to see results and can measure their increased fitness level.  The goal is to go fast with good form.

2 Cross Fit style workouts
*WarmUp & CoolDown on your own

Workout Option 1 Rep Total = 1 min of each exercise, 3 rounds, count every rep (i.e. you did 35 screamers in minute one, start counting from 36 in minute two).  GOAL: complete more reps with each round.


Workout Option 2 AMRAP (as many reps as possible) = 12 reps of each exercise, no rest,. GOAL: perform as many rounds of the 6  exercises as you can in 15 minutes.

*If you happen to be a mesomorph body type like me, the maximum you should do the plyometrics in this workout is 2x/week. 


14 comments:

  1. HI was very keen to try some HIIT after having a baby 15 weeks ago but kept hearing that it might affect breastfeeding? Also have a pretty bad gap between my abs and therefore have concentrated the last week or so to only exercises focused around diastasis recti. Is HIIT recommended for both these cases?

    ReplyDelete
    Replies
    1. Any type of Exercise can affect breastfeeding, but in most cases you can make adjustments like drinking more water or eating within the hour, so it does not affect your supply.

      In regards to diastasis recti, this HIIT workout is ok, but you should not do any planks or traditional ab exercises. You can read more here http://www.momsintofitness.com/diastasis-recti-what-is-abdominal-separation/

      Hope that helps!

      Delete
  2. This comment has been removed by a blog administrator.

    ReplyDelete
  3. Hi Lindsay! Thank you for these workouts and for your great programs, I love them. I am wondering if you Think it would be a good idea to add these to WL program. I am on my second round and I want to make it a Little bit harder, I want to do two rounds before I start LO. Right now I am adding splits to the cardio Days to push my self a bit more. What do you Think is it a good idea?
    /Tendai

    ReplyDelete
    Replies
    1. Tendai, I LOVE that you are ready for more! Regarding the splits, just make sure you are not doing any toning back to back (i.e. plyometrics 1 day - lower splits the next day, or loading 1 day - lower splits the next day). Your muscles need that "day off"!

      Where are you in the calendar, I can help you a bit more that way. Email themoms@momsintofitness.com and we will add some intensity!

      Delete
    2. Thanks Lindsay! I have sent you an email.

      Delete
  4. Lindsay, I am more then a little frustrated. When the new year came I decided to really lean out and get motivated to really change my diet. I am 5'9" and weigh 143. My weight is good, but I gain a lot with my babies so I though it would be nice to get in the 130's before I try and have another. I have sent your dietician (several months ago) a 3-day food journal and took the advice with still minimal results. I finally decided to try the candida diet. I have cut out all meaningless carbs and added in things like quinoa, millet, and steel cut oats. I have also decreased sugar by a HUGE percentage. I have done all this and over a 2.5 week period have seen no results! I am truly shocked! I can't believe with such a dramatic diet change (I was eating healthy before, but felt this was a whole new level) I am still seeing 143 on the scale. How is that possible?

    ReplyDelete
    Replies
    1. I see why you are frustrated! I would be too!

      Send me a 4 day journal, include all exercise and food/drink intake. And include your age, height and weight in the email so I have it right there. Email it to themoms@momsintofitness.com and we will see what is going on!

      On a side note, do you have any side effects (lethargic, thirsty etc.) that would lead you to a doctor? Just want to see if there is not some underlying issue, but we can do the journal first!

      Delete
    2. Ok I am working on it. Thank you!

      Delete
  5. Lindsay, what are splits?

    ReplyDelete
    Replies
    1. Are you referring to muscle splits? If so it is when you group certain muscles together on one day so they are rested while you work another set of muscles the following day. Does that help?

      Delete
  6. Thank you so much for posting this! It is very helpful!!

    ReplyDelete
  7. Sore with a smile. . . pulled my right calf again.
    I have been exercising since I had my first child 5 1/2 years ago on a pretty regular basis (strength + Pilates & Yoga) and kept up during my pregnancy with Baby 2 (weight gain 15 pounds). I would love to have my body back and know that I may need to wait a while until I stop nursing. I started my post-baby workouts with BootCamp2, Pilates and Yoga and started with the Lean Out and realized I was not ready (especially for the endurance parts); so I got the Weight Loss program (working on getting my knees up etc). Started and like the total body endurance DVD: pulled my calf muscle again. I am an asthmatic, so my prior cardio adventures were fast paced walking with a stroller in NYC. Not going out as much but have time to do indoor workouts. My question is: How to prevent these calf injuries so I can loss the inches. I think I need to do yoga again tomorrow and not follow the calender again. (Also would love to speak with someone about the diet aspects of the program. There was also mention of child portion sizes as I am trying to get smaller, my 5 year old looks thin).

    ReplyDelete
  8. Hi Lindsay, I am glad that i have found your blog. My wife and me been searching mom's fitness blog. After childbirth she put on lot of weight, now she wants to cut out fat. Can you please help us?

    ReplyDelete