Well I doubt this is where we all thought we would be by the end of 2020. After a first lockdown of banana bread recipes, TikTok dancing and a serious addiction to Netflix, I for one did not expect to find myself back into a second lockdown, and with it the challenges of keeping motivated and active during the winter.
It’s no secret that it becomes much harder to keep moving during the colder months. But just a short workout everyday can lift our spirits, helps us to keep on top of our fitness routines (now we can’t go to classes or the gym), and gives us an excuse to not spend all day watching reruns of Friends.
So I wanted to introduce you all to an energy-boosting and quick 15 minute Tabata workout that you can do, even if you’ve just rolled out of bed.
What is Tabata?
Tabata is a form of high-intensity interval training (HIIT) that’s been proven to torch serious calories quickly. In a Tabata workout, each round lasts four minutes. It requires 20 seconds of all out intensity, followed by 10 seconds of rest, repeated eight times. Simple, right?
An easy way to monitor if we’re reaching that level of intensity is to track our heart rate using a monitor (I recommend the Fitbit Charge 3 Advanced Fitness Tracker as it’s got great tracking capabilities, and keeps me accountable for my daily step count). We want our heart rate to reach 70% of its maximum capacity so that we are torching those calories. With a heart rate monitor we can ensure we are pushing ourselves enough so that those 15 minutes are totally worth it! To find your personalised Fat Burning Zone, click here!
So let’s get working out!
Remember to always consult a medical professional before undertaking any new exercise. Participants are responsible for understanding the suitability of this workout for their current level of fitness.
First of all, make sure your space is set up for your home workout. Grab a bottle of water, lay out your workout mat (This Cork Yoga Mat by Boshiho is super squishy, doesn’t slip and is good for the planet!), and remove any plants/children/animals you may knock over!
Are you ready? Let’s begin! Set your timer for 20 seconds on, 10 seconds off, and we’re doing 4 rounds of each exercise!
Exercise 1 – Hip Stretches
Starting on your mat lets get you moving with your ‘hip stretches’. It’s perfect to start slowly and build up to this. The first round you may get 2-4 repetitions of this in. But by the final 20 seconds you’ll find you’re able to add in a few extra ones. Remember to start gently.
Exercise 2 – Mountain Climbers
Place your hands on the ground and squeeze your knee up and in towards your spine, repeat on the other side and see how quickly you can climb that mountain!
Exercise 3 – Cat + Cow
On all 4s, inhale as you tuck your chin towards your chest and your tailbone under. Reverse this as you breathe out. Make sure to keep those shoulders away from your ears!
Exercise 4 – Walking Lunges
Stride forwards in a lunge, keeping your leg at a 90 degree angle and knees in line with the toes. If you don’t have much room at home, you can do this on the spot by lunging forward and then coming back to two feet, before repeating on the opposite side.
REMEMBER TO TAKE A WATER BREAK! This Favofit water bottle I use keeps track of my water intake and is great for getting my two litres a day!
Exercise 5 – Single Leg Glute Bridge
With a leg extended and your knees parallel, use those glutes to push your hips up towards the sky. Try not to arch your back and remember to SMILE. You’ve got this!
Exercise 6 – Fire Hydrant
On all fours, engage your core as you lift one leg out to the side. Whilst doing this, hope and pray that your dog doesn’t copy you!
Exercise 7 – Single Leg Hamstring Stabilisation
Gently reach towards the floor as you extend one of your legs backwards. Try to keep relaxed and your core engaged as you hinge back up to standing.
Exercise 8 – Reverse Crunches
Lying on your back with your legs in the air, squeeze your abdominal muscles to crunch and then relax. Make sure to keep your neck and head on the floor.
See? That was easy wasn’t it?
Just 15 minutes a day will make all the difference in your energy, your mood and your fitness over this winter period. It’s going to be a tough one for all of us but I hope that this short exercise routine provides you with something else to break up the monotony of puzzle making and failed baking! And if you’re looking for a bit more support to keep fit and healthy this winter, get in touch and let’s see if we can come up with a plan together!
Until next time,
– Boddiboo x
P.s Looking for your Optimum Fat Burning Heart rate? You found it… Look Below!
The Sciencey Bit
So how do we find our own Fat Burning zone? Firstly, Subtract your age from 220 to find your Maximum Heart rate. For example, a 35-year-old woman’s maximum heart rate is 220 minus 35 — or 185 beats per minute. To enter the fat-burning zone, she’d want her heart rate to be 70 percent of 185, which is about 130 beats per minute.
Here’s an example in the table below:
|CALCULATION||YOUR AGE||MAXIMUM BEATS PER MINUTE||70% MAX HEART RATE|
|220||–||20 years old||200||140|
|220||–||30 years old||190||133|
|220||–||40 years old||180||126|
|220||–||50 years old||170||119|
|220||–||60 years old||160||112|
|220||–||70 years old||150||105|
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