Change Up Your Workout (Playing Hard To Get with Fitness Plateaus)

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We're human and are thus creatures of habit. We get stuck in the same routine of running three days a week and weight lifting in between... or we get hooked on our yoga routines. Whatever your workout poison, you've probably settled into a routine. 

You've probably noticed that, each time you begin following a new workout routine, you tend to see positive and often quick results. You've confused your body and caused it to adapt to something new. That takes work and work requires burning calories and developing the corresponding muscles to complete the new tasks your body is faced with. Over time, however, as you repeatedly complete the same (or very similar) workouts, your body gets used to the same tasks and learns how to complete them with less exertion (meaning burning less calories or doing less work). Ultimately, if you continue the routine, your progress will slow and you may find yourself stuck on a fitness plateau (or, worse, sliding backward!). 

Today's the day to break the cycle! By surprising your body at least once a week with new, unfamiliar exercise routines, you can play "hard to get" with fitness plateaus and keep your body guessing.

Looking for new ways to change up your workout? According to Livestrong, here's how to do it...

Livestrong.com keeps track of workout activities and how people reportedly use them. Apparently, Jazzercise is out. I wonder why... maybe because we're tired of terrifying images like this:

I know. Who knew that horrific outfits, heavily made up faces, and way-too-excited-looking facial expressions would ever go out of style?

But Pilates, Boxing, and Stair Climbing (at least on the Stairmaster)? I beg to differ, Livestrong. I don't care how many readers you have, Pilates, Boxing and Stair Climbing are not only terrific for your body but are also pretty darn popular.

Okay, so what's "replacing" Pilates, Boxing, and Stair Climbing? Apparently, Golf (yawn), Softball (ouch my face), and something called "carrying" which better not mean carrying your baby around the house. I'm not convinced.

Looks like I'll be "changing it up" in some different ways, for now. Most of us have a few "plug-in" workout routines that we throw in every once in a while, when we're ready to change things up (and perhaps when we're feeling brave?).


For those of you who haven't yet found your "plug-in" workouts, so to speak, here are a few resources...

• City Running Tours: Going on vacation or living in a new city? Check out these running tours in Austin, Boston, Charleston, Chicago, Minneapolis, New York City, Philadelphia, San Francisco, Seattle, and Washington, D.C.
• Find a Fitness Event Near You: Use Fitness.com's widget to plug in your location and find a few events coming up in your area. For the most part, you'll find 5ks/runs and bike events... but don't forget that the adrenaline (as well as weaving in and out of other bodies) during a race will amp up how many calories you burn during the run!
• Whole Body HIIT Workout
• Stairmaster Sprint Workout
• Bike/Elliptical/Treadmill Interval and Coast Workout
• TV Show Workout: Turn this into a workout while watching TV for a 30 or 60
• Cardio Boxing Workout

Image Credits:
Livestrong, XtinaCooke

HIIT: How To Become a Fitness Machine

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Studies show that 27 minutes of HIIT 3x per week burns MORE CALORIES than 60 minutes of steady 5x per week. That means 81 minutes (1 hour, 21 minutes) of exercise can burn more calories than 300 (5 HOURS!). Whoa. Let's investigate that amazingness, am.i.right?

Interval Training, in general, consists of alternating high and low intensity exercises. This burns more calories than steady state cardio, builds lean muscle faster, and boosts your metabolism for longer. HIIT: High Intensity Interval Training, more specifically, has two parts:

1. Maximum Oxygen Use (VO2 Max) in a quick burst of exercise: VO2Max is the maximum amount of oxygen your body can consume during a given exercise. Reaching (or getting close to) your body's VO2 Max will cause your body continue to consume O2 for 48 hours after you've finished working out. That means your body must burn more calories at a faster rate in order to fill the oxygen void. This speeds up your metabolism for the entire day.


2. Maximum Effort to fatigue your muscles: HIIT is aerobic and anaerobic exercise (while steady state running, for example, is just aerobic). First, you are getting an aerobic exercise as your body uses up oxygen-generated energy. Then, once you have reached your VO2 Max, your body shifts into anaerobic exercise, which does not use oxygen (because there is none to be used!).

There are a few different types of HIIT workouts, but here are some tried and true favorites:

Tabata                                    

Basics:

• 20 seconds HIGH intensity followed by 10 seconds REST.
• Total of 4 minutes.
• Perform 2-4 times a week.
• Best for people who are already fit and want an efficient workout.

Method:

• 3-5 minute warm up
• 20 seconds sprint
• 10 seconds rest or walk
• Repeat sprint/walk 7 more times for a total of 8

Little                                     

Basics:

• 60 seconds high intensity followed by 75 seconds low intensity.
• Total of 27 minutes.
• Perform 3 times a week.
• Best for intermediate exercisers who have 30 minutes to spare.

Method:

• 3-5 minute warm up
• 60 second sprint (or cycling at maximum ability)
• 75 seconds jog (or cycling with low resistance)
• Repeat 11 more times for a total of 12

Turbulence                          

Basics:

• 8 rep sets alternated with 1-2 minute cardio sets.
• Maximum 45 minute length.
• Perform 3 times a week. 
• Best for intermediate exercisers who have 45 minutes and want to incorporate weights into HIIT

Method:

• 5 minute warm up
• 8 rep set of weight lifting
• 1 minute of mountain climbers or burpees

So, ready to jump on the HIIT train? Perhaps you'll just take a trial run. Here are a few workouts build on HIIT methodology:

• Stairmaster Sprint Fat Burning Workout: Utilizes multiple Tabata sprints within a fat burning workout in a way that maximizes metabolism but keeps it low impact.
• Summer Shape Up Whole Body Tabata Workout: Built on 6 Tabata sequences with short breaks in between, this workout uses low weights to get your heart rate up, then sculpt and tone your whole body.
• Full Body Cardio in 10 Min: Actually, the true HIIT workout only takes 4 minutes in this workout, but it includes a brief warm up and cool down in the 10 minutes. You'll be out of breath but feeling fabulous.

Additional Resources and Credits:
http://www.greatist.com/fitness/interval-training-complete-guide/

Pick Your Workouts Based on How Much Time You Have

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Let me guess: You're busy. We're busy with commuting, office chairs, and meetings... or we're busy with tiny little feet, not-so-tiny diapers, and spilled milk all over the rug...  too many loads of laundry, too many rides to practice, too many needs, too many wants...

So where does your workout fit in?
From now on, when you're looking for an easy way to get a quick workout in, here's your resource. If you have thirty, fifteen, or even just FIVE minutes, you can do a workout! These workouts are designed to speed up your metabolism for over 24 hours after exercising, allowing you to work out for as little as 4 minutes and still see results!

How Much Time Do You Have?

Five Minutes or Less:

• 4 Min Tabata Heartrate Amp Up (First Set Only)
• 4 Min Tabata Butt & Thighs (Lunges) (Second Set Only)
• 4 Min Tabata Butt & Thighs (Squats) (Fourth Set Only)
• 4 Min Tabata Arms w Light Weights (Third Set Only)
• 4 Min Tabata Abs (Planks) (Fifth Set Only)
• 4 Min Tabata Abs (Crunches) (Sixth Set Only)

Fifteen Minutes or Less:

• 8 Min Tabata Butt & Thighs (Perform Sets 2 & 4 Of Linked Workout Only)
• 8 Min Tabata Abs (Perform Sets 5 & 6 Of Linked Workout Only)
• 8 Min Tabata Lower Body (Perform Sets 4 & 6 of Linked Workout Only)
• 10 Min Tabata Full Body Cardio Workout 
• 12 Minute Tabata Full Body Workout (Perform Sets 3, 4, and 6 of Linked Workout Only)
• 15 Minute Boxing Intervals

Thirty Minutes or Less:

• 25 Minute Whole Body Workout 

More than Thirty Minutes:

• TV Show Workout - Workout Circuits for Half-Hour or Hour-Long Shows
• 40 Minute Megan Fox's Butt Workout - Bike
• 40 Minute Megan Fox's Butt Workout - Treadmill/Running
• 40 Minute Megan Fox's Butt Workout - Elliptical

About These Workouts:

These workouts are based on Tabatas, a type of workout that is based on creating an "Oxygen Debt." To put it simply, the scientifically timed intervals in Tabatas cause you to burn off all of the fuel in your muscles... meaning that your body is forced to find a way to replace all of that energy.  How, might you ask?  By burning fat.  In fact, Tabatas are so effective that just one Tabata workout increases endurance as much as 45 minutes of your regular cardio training would.

Timing:
All you need is a way to time your workouts in intervals of 20 seconds to 10 seconds. You can download an Interval Timer app on your smart phone OR download FREE workout music that is perfectly timed out to tell you when to start and stop!


More Information:
Looking for more information about fitness and getting in shape? Check out these fitness resources, this list of healthy recipes, and this diet and nutritional philosophy!

Summer Shape-Up Workout: 25 Minute Full Body Tabata Sequence

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I initially created this workout in April as an easy at-home workout to gear up for summer. But, even if you are trying this in the dead of winter, it is a great way to get an amazing workout in when you don't have time for the gym or it is simply too darn cold to head outside. Now that you've seen this post, you literally have NO EXCUSES to not fit in a workout today! How's that for pressure, eh?

This workout is entirely comprised of Tabatas (not familiar with Tabatas? Read up on the concept of Tabatas in this post!). The beauty of Tabatas is how much work they do on your body in such a short amount of time. One Tabata set is said to increase endurance as much as 45 minutes of your regular cardio training would. If you do this workout, you're about to do six times that.

Tabata is really just a fancy word for a four-minute interval workout. The Tabata philosophy is based on creating what we call an Oxygen Debt – that means that you have burned off the oxygen you currently have in your muscles and thus your body has to find a way to replace it. Your body then rushes into oxygen production mode for the next 24 hours, burning extra fat in order to accomplish this task. That means you'll be burning extra fat for TWENTY.FOUR.HOURS!

That said, the workout will give you what you put into it. Tabatas are based on your ability to push yourself as hard as your body will allow during the 20 second work segments. You can't do it half asleep and you can't half ass it. Okay, you probably could... but it wouldn't be nearly as effective as it could be.


Do you have 25 minutes? Do you want to be in the best shape of your life? Get to work!

WHAT YOU NEED:

• Timer:
  You either need an interval timer (purchase via GymBoss or download an iphone app for "Tabata" or "HIIT") or music that has been timed out to do a Tabata (Download the 25 minute track with 6 four-minute Tabatas timed out).
• Light Weights:
  You'll need two light weights (between 2 and 5 pounds is best). If you don't have weights, use two full water bottles.
• Mat:
  For ab exercises, you may prefer to have a mat! You can also do the exercises on carpet, or layer a few towels underneath you if you are doing them on a hard surface.

THE SUMMARY:

• 6 Sets! - Each set will consist of eight 20-Second Work Segments, alternated with eight 10-Second Rest Segments (yeah, that's right - you'll need that rest to breathe!). Total, including the 10 second breaks, each set will be four minutes. If you take a 60 second break in between each set, this workout will take 29 Minutes. Try not to rest for any longer than 60 seconds, unless you truly need to. Push yourself.
• 20-Seconds Exercise Segments - High Intensity Exercise. That means you're working as hard as you can and performing the exercise as fast as you can. You can do it because it's only for 20 seconds! 
• 10-Seconds Rest Segments - Rest. Don't try to switch shoes or fill up a water bottle -- do that before you start! The 10 second break will go FAST and you'll need it to catch your breath, lower your heart rate, and figure out which exercise comes next.

THE WORKOUT:
1. The first set gets your heart rate up quickly.
For every other 20-second segment, you will alternate between two exercises, doing each exercise a total of 4 times:

• Burpees (or Suicide Jumps) 
  
• Switch Kicks (Also called Kick Jumps. You can take these on at a time, pausing to put both feet on the ground in between kicks, or make it more challenging by hopping from one kick into the other!)   
  

2. The second set works your butt and thighs.
You will perform one exercise during all 20-second segments, alternating between 20 seconds on your right leg and 20 seconds on your left leg and rest during all 10-second segments, doing the exercise a total of 4 times per leg.

• Alternating Lunge Kicks (Image shown is left leg only. For proper form, make sure the bent front leg's knee is never past that foot's toes!)
  

3. The third set works your arms.
Grab your weights! For 20 seconds, you will do the first exercise. Then, instead of a break, you'll perform the second exercise for 10 seconds. Each exercise will be performed a total of 8 times. If it gets too intense, just drop your weights and move your arms. Don't stop!

• Squat and Front Shoulder Raise (By holding the weights at shoulder-height while in the bottom of the squat and holding the weights up above your head while at the top of the squat, you will keep tension on the arms the entire time. For proper form, make sure not to allow your knees to go past your toes!)
  
• Standing Side Shoulder Raise (Hold the weights out at shoulder length, with your palms facing up. Bring them together above your head, then lower back down and repeat. For an added challenge, stay in a wide squat during these segments)
  

4. The fourth set works your butt and thighs again:
For every other 20-second segment, you will alternate between two exercises, doing each exercise a total of 4 times.

• Frog Jumps (Start in a low, wide squat, with one hand on the ground. Hop forward, still staying in the squat position, and touch the ground again. Then jump back! For proper form, make sure that your knees never come past your toes!)
  
• Narrow Squat Leg Lifts (Start in a low, narrow squat, with feet close together. Lift your left leg in the air, maintaining the squat position with the rest of your body. Then lower your left leg and raise your right leg. For proper form, make sure the bent knee never comes past your toes!)
  

5. The fifth set works your abs. 
You will perform one exercise during all 20-second segments and rest during all 10-second segments, doing the exercise a total of 8 times. 

• Plank (High Plank, on hands, or Low Plank, on elbows. To make it more challenging, you can alternate between low plank and high plank for each 20-second segment or alternate the whole way through, as shown in the image below.)
  

6. The sixth set works your abs again.
For every other 20-second segment, you will alternate between two exercises, doing each exercise a total of 4 times.

• Pulsing Heel Raises (Lay on your back and raise your legs to the sky. Trying to keep the legs as straight as possible, raise your flexed heels to the sky, lifting your butt off of the mat. Continue to pulse until time runs out!)
  
• Double-Sided Crunch (Kind of like a regular crunch, but adding your bottom half into the workout instead of leaving your feet on the ground! To keep a constant contraction on your lower abs, try not to let your knees go any lower than your hips!)
  

You've got demonstrations! That means there's no excuse not to try it out! Just in case you're not ready to take the plunge and purchase a GymBoss Timer, here's a track I've timed out just for this workout. There are six different songs, each timed out to count you in "3...2...1..." to each 20-second work segment and alert you via a school bell when each 20-second work segment has ended.

For free download, click "Download" (right next to "Like" and "Share")!

***Want individual tracks?! Click here!***



**Disclaimer: I am not a certified fitness trainer - I simply created this workout to challenge our bodies and learned that it is extremely effective at increasing heart rate and burning fat! If you are new to working out or have injuries or medical problems, please consult with your doctor before attempting this working routine.**

FIT | Printable Boxing Workouts

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Last week, I posted a Cardio Boxing Workout. For those of us who are visual and want something prettier, here's a printable for ya! :) There are 3 levels -- Level 1 (Beginner), Level 2 (Intermediate), and Level 3 (Advanced). Click on the image for your level to print -- or use the Print Friendly button up top!

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Fit | Intense Cardio Boxing Circuit

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My girlfriend, Kelsey, introduced me to boxing about a year ago and I've been 'hooked' ever since.  The first time we boxed, I woke up the next morning with a good kind of 'sore' feeling... like when you're 12 years old and spent an entire day tubing with your cousins and your entire body feels totally wired the next day. I just felt solid.

I've been doing this workout once a week for  a month or so and have had great results both physically and mentally (by mentally, I mean that I haven't come to dread the workout and have been able to continue raising the bar quite effectively).  Why am I doing it only once a week? Because my body needs to recover from this workout... and so will yours. Boxing really does a number on your upper body and core in a unique way, so it is important to give your body that rest in between attempts. That said, there is no reason you couldn't combine this with other exercises - in fact, I've been doing just that. I generally follow up on this exercise with a yoga the next day, then finish the week out by alternating cardio, weights, and rest.

I begin the workout with a Tabata circuit for a few reasons. First, it gets me legitimately pumped up. Second, boxing seems much less intimidating after completing a Tabata circuit because I'm too busy thanking-my-lucky-stars that I survived the 4 minute Tabata. Third, Tabata gets your heart "in the mood" to raise and lower quickly, which is exactly what it will be doing as the workout progresses.

****Get the free printables of this workout here!****

Part One: 4 Minute Tabata
Summary: For 4 minutes, alternate between 20 seconds of exercise (pushing yourself to your maximum intensity) and 10 seconds of rest. You will end up doing 8 20-second exercises, going through the list twice.
Note: For a bit more information about Tabata workouts, read this article.

Burpees (Suicide Jumps)
Switch Kicks (Similar to high knees but kicking each time. You should feel a bit like you're in a kicking line, except that, rather than lifting your legs straight up, you can bend your knee a bit to increase your speed).
Jumping Jacks
Jump Rope (I don't actually use a jump rope. Instead, I just mimic the motion).

Part Two: Boxing
Summary: Each round of boxing includes a specified number of body shots, hooks, and upper cuts. You may rest for 10 seconds at a time during the round, if you need to take a break between each set of punches, but try to complete each set of punches as quickly as possible. In between rounds, complete 2 minutes of moderate cardio activity (treadmill, elliptical, jumping jacks, etc).
Note: For this part of the exercise, you will be alternating between the prescribed boxing moves and any cardio workout. I typically jump on an elliptical or treadmill, but doing jumping jacks, for example, would also work. The idea is to allow your heartrate to slow down (but only slightly) by doing a moderate cardio exercise.

Round One:
Beginner:
    Body Shots 30 punches per arm (60 total)
    Hooks 30 punches per arm (60 total)
    Upper Cuts 30 punches per arm (60 total)
    2 minutes moderate cardio
Intermediate:  
    Body Shots 50 punches per arm (100 total)
    Hooks 50 punches per arm (100 total)
    Upper Cuts 50 punches per arm (100 total)
    2 minutes moderate cardio
Advanced:
    Body Shots 60 punches per arm (120 total)
    Hooks 60 punches per arm (120 total)
    Upper Cuts 60 punches per arm (120 total)
    2 minutes moderate cardio

Round Two:
Beginner:
    Body Shots 40 punches per arm (80 total)
    Hooks 40 punches per arm (80 total)
    Upper Cuts 40 punches per arm (80 total)
    2 minutes moderate cardio Intermediate:  
    Body Shots 60 punches per arm (120 total)
    Hooks 60 punches per arm (120 total)
    Upper Cuts 60 punches per arm (120 total)
    2 minutes moderate cardio
Advanced:
    Body Shots 80 punches per arm (160 total)
    Hooks 80 punches per arm (160 total)
    Upper Cuts 80 punches per arm (160 total)
    2 minutes moderate cardio


Round Three:
Beginner:
    Body Shots 50 punches per arm (100 total)
    Hooks 50 punches per arm (100 total)
    Upper Cuts 50 punches per arm (100 total)
    2 minutes moderate cardio Intermediate:  
    Body Shots 70 punches per arm (140 total)
    Hooks 70 punches per arm (140 total)
    Upper Cuts 70 punches per arm (140 total)
    2 minutes moderate cardio
Advanced:
    Body Shots 100 punches per arm (200 total)
    Hooks 100 punches per arm (200 total)
    Upper Cuts 100 punches per arm (200 total)
    2 minutes moderate cardio


****Get the free printables of this workout here!****