hiit

Tabata what?

Fire Team Whiskey's .22 Caliber Fitness Protocol is a Tabata style workout. What the heck is Tabata?

Tabata is a style of high-intensity interval training that is focused on getting a person to muscle fatigue and/or target heart rate. Tabata is a just a specific approach to HIIT that focuses on the timing of the sets you complete. A Tabata style workout has you perform an exercise as hard (or fast in the case of cardio moves) as you can for 20 seconds, then take a 10-second break.  This is repeated with the same exercises for 8 sets.  For strength training, this should get you close to muscle failure. With cardio, by set 8 you should be near your target heart rate. High-Intensity Interval Workouts are similar, and may very well use this same 20 seconds on, 10 seconds off approach. Some HIIT workouts vary the intervals form s short as 20 seconds to as long as a minute. You can use Tabata and HIIT for any strength training or cardio move. 

What are the benefits of using the Tabata or HIIT methods are as stated above, to get you to as close to muscle failure and target heart rate as you can for each exercise. Why? Becuase this is the most time and energy efficient way to workout. Sure you can reach muscle failure by doing 100 bicep curls with light weights. You can also reach your target heart rate by running for an hour. But as the saying goes "Aint nobody got time for that!" The best benefit to a Tabata or HIIT style workout is that because it is so efficient, you only need to workout for 20-30 minutes to get the same if not better benefts than a steady state hour long workout (or more). 

Research also shows that HIIT type training has many more benefits than traditional slower to moderate paced exercise. HIIT has been shown to stimulate a significantly higher, total workout calorie burn and EPOC (post workout afterburn) compared to continuous steady pace training. There is also a significantly better increase VO2 max, strengthening cardiovascular output as well as size and number of mitochondria, increasing energy production.

Here is an example of a mixed cardio and body weight strength Tabata Circuit. Remember to work as hard and as fast as you can during the 20 second work period (staying safe with your form). 

High knee run in place 20 seconds, 10-second break for 8 sets. 

Push-ups  20 seconds, 10-second break for 8 sets. 

Jumping jacks  20 seconds, 10-second break for 8 sets. 

Tricep Dips  20 seconds, 10-second break for 8 sets.  

10-meter sprints  20 seconds, 10-second break for 8 sets. 

Squat jumps  20 seconds, 10-second break for 8 sets. 

 

The above is a 24-minute workout. Short, sweet and super efficient. 

Happy Sweating! 

 

 

 

The top 3 mistakes people make when doing a HIIT exercise:

#1: Crappy form. This is the most frequent mistake I see when people are doing HIIT. Because HIIT is pretty intense and take a big burst of energy and effort, people completely forget about keeping proper form in their focus on doing the hard work. I constantly remind our participants that I would rather them do less reps and do them perfectly to form rather than have crappy form and do more. Bad form can put too much strain on the joints, work the wrong targeted muscle groups, and can make you susceptible to injury. 

#2: Intervals are too long. I have had people tell me that they do HIIT and their intervals are 40 seconds to a minute! This is not HIIT. Actually, unless you are some kind of Olympic athlete, it is impossible to go as hard and as fast as you can for more than about 30 seconds. This is just a law of physiology. During HIIT, your muscle fibers are working anaerobically, which limits the amount of time you can push before you start hitting major muscle fatigue and failure. Keep your HIIT reps to 15-30 seconds. 

#3:  Not working as hard as you can for the work periods. The reason for this I think is that most people are used to "pacing themselves" in order to work out for longer. With HIIT, you need to do the exact opposite. It's hard to wrap your brain around this new way of thinking during your workouts. You want to push it so hard that your workout is shorter. That is how you will gain the benefits of HIIT. The most important thing to remember is that if you work harder during the intervals, the shorter your workout can be! You don't need to be in the gym for an hour. If you are working super hard with minimal breaks, 10-20 minutes max is all you need for your HIIT workout! 

 

© Fire Team Whiskey, LLC, 2018, All Rights Reserved

How High Intensity Intervals (HIIT) Changed My Life

About 3 years ago I was at my heaviest weight as an adult. The surprise, I was running about 15 miles a week and doing power yoga about 2 days a week. The inspiration for me to re-evaluate what I was doing for fitness was seeing a picture of myself at that weight. I was baffled by why I continued to gain weight despite my general healthy diet and more than average exercise. I started doing some research and kept running into this thing called High-Intensity Interval Training (HIIT) and another similar approach called TABATA. So I began doing those types of workouts for my cardio and completely stopped running. 3 years later, I am fitter and at the lowest body fat than I have ever been in my entire life! I don't miss those hours and hours of running at all! 

The concept behind HIIT and TABATA is based on using the most efficient way to gain cardiovascular fitness and also to amp up the metabolism in your body. By working as hard as you can in a short period of time (usually 20-40 seconds), you can force your body to transition to anaerobic work and start having to turn to body fat to continue to fuel the workout. You basically blast through your stored glucose so fast that your body enters a kind of "emergency mode" and starts releasing fat to help restore some of that energy. 

What is even better about doing HIIT style cardio workouts is that you don't have to workout as many days a week and for as long. Save time? Yes, please! The American College of Sports medicine advises that if you are doing vigorous cardio, that you only need to workout out 3 days a week for 20 minutes (versus the recommended 30-minute moderate cardio workout 5 days a week recommendation). 

Why is cardio so important? Because it works the one muscle you can't work with weights, your heart. This muscle is the most important muscle you have! So many people avoid cardio like the plague because especially if you are out of shape, it causes some very uncomfortable sensations. Being very out of breath, sweaty, and even feeling a bit weak and woozy is not fun for most people. 

Getting in good cardiovascular shape has a long list of benefits including but not limited to:

weight loss

stronger and more resilient heart and lungs

increased metabolism

increased bone density

reduced stress

better sleep

improved mood

decreased risk of heart disease and diabetes. 

Remember, you have to work as hard and fast as you can for the work periods. That means as many reps as you can. You are not "pacing yourself". You are going as hard and as fast as possible (while still staying safe and watching your form).  Here is an example of one of my favorite HIIT Cardio Routines. 

HIIT Cardio

Jumping Jacks 20 seconds

10-second rest

Jump Rope 20 seconds

10-second rest

Burpees 20 seconds

10 seconds rest

High Knee Run 20 seconds

10-second rest

Squat Jumps 20 seconds

10-second rest

Ski Jumpers 20 seconds

1-minute rest. End of Round 1. Repeat. 

This is set one. Six exercises for a total of about three minutes. A good HIIT workout is 10-20 minutes depending on your fitness level. Repeat the sets with a minute rest in between each set. If you are just starting your fitness journey, make the rest periods a bit longer. For example instead of 10 seconds make it 20 seconds. Start where you need to then increase the intensity as you get more fit and I guarantee you that consistently doing HIIT cardio workouts will get you fitter, faster! 

And guess what? Every single Fire Team Whiskey Workout is a HIIT workout! Enlist with our Program and get on the path to experiencing the benefits of this life changing fitness approach! 

 

© Fire Team Whiskey, LLC, 2018, All Rights Reserved

Top 5 Equipment Free HIIT Cardio Moves for Awesome Cardio Gains

You don't have to run like a hamster on a treadmill or spend endless hours running in order to get cardiovascular gains. High-Intensity Interval Training (HIIT) is the training concept where one performs a short burst of high-intensity (or max-intensity) exercise followed by a brief low-intensity activity, repeatedly. These intense workouts typically last under 30 minutes. Research shows that the shorter more intense HIIT workouts provide improved athletic capacity and cardiovascular conditioning as well as improved glucose metabolism and reductions the fat mass. The Fire Team Whiskey® Fitness Protocols are all based on the HIIT principal.

Here are Fire Team Whiskey's top 5 HIIT Cardio moves that require no equipment. You can create a HIIT workout under 30 minutes that you can do anywhere from just these 5 moves! Make sure to do a proper warm-up, then set a timer to 30-second intervals followed by 10-second breaks. Do each move for 30 seconds as fast as you can (safely and keeping to form). Take a 10-second break in between each exercise. Once you have completed all 5 exercises, take a 30-second break and then start your HIIT round from the top.  Do 5 rounds of the 5 exercises and you have yourself about a 20-minute HIIT Cardio Workout. Blast some of your favorite workout tunes and enjoy a quick but super-efficient workout.

#1:  SQUAT JUMPS

STAND WITH LEGS HIP WIDTHS DISTANCE APART. SITTING BACK AND DOWN, LOWER THE HIPS TO A HOVER AS IF YOU ARE SITTING IN A CHAIR. KEEP THE KNEES PUSHED BACK BEHIND THE TOES . AS YOU START TO COME OUT OF THE SQUAT POSITION, SWING YOUR ARMS FORWARD AND UP TO HELP DRIVE MOMENTUM AND JUMP INTO THE AIR. LAND SOFTLY ON THE BALLS OF THE FEET WITH KNEES SLIGHTLY BENT. SIT BACK AND DOWN, SWINGING THE ARMS DOWN AND BACK RETURNING TO THE START POSITION. CONTINUE EXERCISE FOR 30 SECOND MAXIMUM EFFORT WORK/10 SECOND REST INTERVALS FOR 5 ROUNDS.    

#2:  SPIDER LUNGE RUNS

LAY PRONE ON A MAT AND RAISE YOUR BODY OFF THE FLOOR WITH WRISTS UNDER SHOULDERS. THE FEET SHOULD HAVE A FEW INCHES OF SPACE BETWEEN THEM, PUSHING BACK INTO THE HEELS WITH THE BODY WEIGHT BALANCING ON THE TOES AND BALLS OF THE FEET. THE ARMS SHOULD BE STRAIGHT AND SPACED WHERE THE WRISTS ARE DIRECTLY UNDER THE SHOULDERS. THE BACK SHOULD BE STRAIGHT, MAKING ONE STRAIGHT LINE FROM HEELS TO THE TOP OF THE HEAD. THE GAZE SHOULD BE ON THE FLOOR.  WHILE MAINTAINING PROPER PLANK FORM, STEP THE LEFT FOOT FORWARD AND TO THE OUTSIDE OF THE LEFT HAND. RETURN THE LEG BACK TO PLANK POSITION. REPEAT WITH THE OTHER LEG. CONTINUE EXERCISE FOR 30 SECOND MAXIMUM EFFORT WORK/10 SECOND REST INTERVALS FOR 5 ROUNDS.

#3:  SCISSOR RUNS

STAND WITH THE LEFT LEG STAGGERED BACK AND THE RIGHT LEG STAGGERED FORWARD. THE LEFT ARM REACHED UP AND FORWARD AND THE LEFT ARM REACHS DOWN AND BACK. JUMPING STRAIGHT UP, SWITCH THE LEG AND ARM POSITIONS. LAND SOFTLY ON THE BALLS OF THE FEET. CONTINUE EXERCISE FOR 30 SECOND MAXIMUM EFFORT WORK/10 SECOND REST INTERVALS FOR 5 ROUNDS.

#4:  KNEE DRIVERS

STAND WITH LEGS WIDE APART AND REACH ARMS OVER HEAD LEANING TOWARDS THE LEFT. RAISE THE RIGHT KNEE UP AND ACROSS TOWARDS THE LEFT SIDE OF THE BODY. AS THE KNEE COMES UP, BRING THE HANDS DOWN TOWARDS THE KNEE. RETURN TO THE START POSITION AND SHIFT YOUR REACH TO THE RIGHT.  REPEAT WITH THE LEFT KNEE BRINGING IT TO THE RIGHT SIDE OF THE BODY.  CONTINUE EXERCISE FOR 30 SECOND MAXIMUM EFFORT WORK/10 SECOND REST INTERVALS FOR 5 ROUNDS.

#5:  HIGH KNEE MUMMY RUNS

STAND WITH LEGS SLIGHTY APART ARMS HELD IN FRONT AT CHEST LEVEL. RUN IN PLACE BRINGING YOUR KNEES TO THE NAVAL LINE OR HIGHER. CONTINUE EXERCISE FOR 30 SECOND MAXIMUM EFFORT WORK/10 SECOND REST INTERVALS FOR 5 ROUNDS.

            

              

© Fire Team Whiskey, LLC, 2018, All Rights Reserved

© Fire Team Whiskey, LLC, 2018, All Rights Reserved