Search

A No Excuse Workout – Healthy in Lockdown




We have all at some point made up a reason to either avoid the gym or not make time for our fitness. From being too busy and not having the time, to being unable to afford a membership, or even being too tired. And whilst we absolutely get it, we want to explore a workout that requires little time and no equipment, but just a little motivation. We believe that if it's important to you, with the right support you can make the time.


In this article, we are going to give you a time and cost-effective way to start working out with an effective training program that requires minimum to no equipment, and only 15-30 minutes of your time. This program can be used if your gym is currently shut, you just don't like gyms, or when the world goes back to normal, you are away on a business trip or even holiday! Basically, it covers every reason you could find not to work out. With this exercise regime, intensity and duration will be inverse. This means our 15-30 minute session is not going to be a gentle walk around the block. Be ready to work hard and get sweaty.


The Tabata


The Tabata workout format was first developed by Japanese scientist Dr Izumi Tabata along with a group of researchers who trained a group of athletes at a moderate level of intensity and another at a higher intensity level. The results showed that the group working at moderate intensity levels improved their aerobic system but the exercise had little impact on their anaerobic system. The second group working at high-intensity levels, however, showed an increase in both their aerobic and anaerobic energy systems. As a result, it proved that high-intensity interval training is more effective in gaining long term fitness results when compared to a steady rate of moderate exercise. Tabata training will raise our bodies metabolism instantly since the exercises are being done at very high intensity. The body will likewise have to work equally hard to keep up. This will cause the heart to pump faster and the metabolism to surge, ideal conditions for losing unwanted body fat fast!


The Tabata is a 4-minute block of 20 seconds of work followed by 10 seconds of recovery for 8 rounds. If this is too much for you we can also do an inverse Tabata, 10 seconds of work followed by 20 seconds of recovery also for 8 rounds, then when you feel fitter, progress to a full Tabata.


When we look at bodyweight training there are different ways we can make it progressive. More repetitions, more sets, less rest between sets, more intensity while performing the movements etc. This can be applied to the Tabata method.


Now we have our time domains and an understanding of the method lets put together some Tabata rounds.


Round 1 –

20 seconds Squat

10 seconds recovery

20 seconds Lunge

10 seconds recovery

Repeat for a total of 4 minutes.


Round 2 –

20 seconds Push Up

10 seconds recovery

20 seconds Hillclimber

10 seconds recover

Repeat for a total of 4 minutes.


Round 3 –

20 seconds Squat

10 seconds recovery

20 seconds Lunge

10 seconds recovery

20 seconds Push Up

10 seconds recovery

20 seconds Hill climber

10 seconds recover Repeat once more through for a total of 4 minutes.

We recommend taking 1 - 2 minutes of recovery between each 4 minute Tabata round.

All of these movements can be made easier or harder using added resistance or through scaling methods. For example, weights can be held for the squatting and lunging, push-ups can be done from the knees. Whilst the demand for workout equipment like weights and dumbells has resulted in a bit of a price surge, you can fill a rucksack with books for free and use this in your squats and lunges to add resistance.


We really recommend tracking the amount of work done in every 20 seconds of work. Try and stay consistent. If you get 10 squats and 10 lunges in the first minute, try to maintain that in the second, third and fourth minute. Then next week try and get 11 or 12. This is intensity. If you feel you train better following a set program and tracking your progress, why not consider becoming an EDA Online member? With daily workouts and access to our members-only Facebook group, you can prioritise your fitness with our experienced coaches, from anywhere in the world. Learn more here.

* Now... If you fancy a real challenge or your already in good shape and want a time friendly high-intensity blast... Enter the Burpee! A burpee is the joining of a push-up, squat thrust, and jump with a clap overhead done for reps. Tabata burpees are not for the faint-hearted or those new to exercise so handle with care. If you can perform between 6-9 burpees per 20 seconds for the full 4 minute round you are doing extremely well. That's between 48 and 72 burpees done in 4 minutes!! *

476 views0 comments

Recent Posts

See All