It’s a cold, cloudy day here on Long Island, and I write this to you from my parents’ home. Every Tuesday and Friday, I visit my hometown of Port Washington, and work with my grandmother on rehab from hip replacement surgery last summer, and my dad on improving his strength, tone and overall cardiovascular health.
We’ve been focusing so much on mindset and nutrition lately, that I figured we’d dive into some fitness today! With Christmas coming on Monday, and New Years coming the Monday after that, many of us have off from work between now and a little after the first of the year. The next week-and-a-half will definitely include holiday parties with family and friends, and thus, quite a bit of laziness if you’re not going away!
We’ve gone over how to handle these gatherings both mentally and nutritionally, but in case you missed it, check out my Holiday Recipe Guide at www.weightlossbypete.com/holidayrecipeguide ;-). It has 14 recipes spanning many of your holiday favorites that will enable you to have your cake and eat it, too, this holiday season!
Now then, I’m going to teach you my very own method for creating simple, at-home workouts for both myself, as well as for my clients. It’s so simple, it takes just a couple of minutes to figure out, and it will enable you to get a great workout in FAST! All you need is a little bit of floor space, a pair of dumbbells, and your smartphone 😉
Enter interval training: More specifically, the two forms of interval training that I use with my Permanent Weight Loss clients – Tabata, and High Intensity Interval Training (HIIT).
For Tabata, you’ll be performing eight sets of 20 seconds on, 10 seconds off. Each Tabata interval is four minutes in length. You can perform one exercise eight times, or eight different exercises for each Tabata interval. It’s up to you! When you’re using weights with Tabata, make sure they’re light-to-moderate weights so you can maintain proper form throughout the applicable intervals.
For HIIT, the number of sets and the number of interval durations are more flexible. However, you ALWAYS want to perform the intervals at a two-to-one ratio of work-to-rest. So, for example, you may decide on intervals of 30 seconds work, 15 seconds rest, etc. Like with Tabata, make sure you use light-to-moderate weights so you can maintain proper form.
In order to keep things moving during your workouts, check out my video on how to download and utilize an interval timer on your smartphone or tablet here: https://www.youtube.com/watch?v=AUFMtI7SUKA&list=PLJasSFj8bQZx0ZtOcZ6uDlVZc0R9emCiz&index=21
Now that you have that covered, you may be wondering where you can find exercises that you can do at home with minimal space and equipment. Don’t worry – I’ve got you covered there, too! Check out my How to Exercise Playlist on YouTube here: https://www.youtube.com/watch?v=t4Ahk7ADf_M&list=PLJasSFj8bQZx0ZtOcZ6uDlVZc0R9emCiz
To top things off, you may still be wondering if there’s a preferred number of exercises per workout, or how you should order your exercise circuit? These are both great questions, and I have just the infographic for you to help answer this question!
To keep things short and sweet, here are my definitions of the three different types of exercises you’d perform in any at-home workout. The hyperlinks attached to my examples below will link you to exercise demonstration videos on my YouTube channel…
Ground Exercise: Any exercise where you or your weight(s) are touching the ground. Examples include Sit-Ups or Deadlifts.
Midline Exercise: This is an exercise performed while standing, WITHOUT lifting weights or putting your arms overhead. I like to mix in a MINIMUM of one transverse (twisting) movement in any of my workouts, so examples of these include Chainsaw Rows and Ice Skaters.
Overhead Exercise: An Overhead Exercise is just what it sounds like – An exercise where you put your arms or your weight(s) overhead. Examples include lifting exercises like a Push Press, or a plyo exercise like a Push Jack.
See? Like my nutrition principles, this isn’t rocket science! It’s a common sense way for you to do a good variety of exercises and to get the best bang for your buck.
Do me a favor, and on one of those lazy days next week where you have nothing to do, use this post as your guide to put together a great interval training workout. When you’re done, email me and let me know how it goes 😉
P.S. Like I mentioned yesterday, my schedule has lightened up for the next couple of weeks, and I’m opening up my calendar for some FREE Strategy Calls! If you’re READY to take that first step on your health and weight loss journey in the New Year, and you have 25 or more lbs to lose, then let’s chat 😉
With 10 years of experience, SEVEN different fitness and nutrition certifications, and a sustained weight loss of 100 lbs., I think I know a thing or two about this Permanent Weight Loss thing…
To set up a FREE strategy call with me, please go to www.weightlossbypete.com/strategy, and select a date and time that works for you. We’ll review your Health Questionnaire (which must be filled out prior to the call), we’ll review your goals, and I’ll make some recommendations pertinent to both. Don’t worry, there won’t be any pressure sales tactics – If you want to work with me, great! If not, at least it’ll be time spent pointing you in the right direction 😉
That link again is www.weightlossbypete.com/strategy. I look forward to speaking with you soon!