9 HIIT Tabata and Circuit Workouts
It’s that time of year. The time when the countdown is on for those *ahem* New Year’s Resolution. Whether you are a fan of resolutions or not, most of us are ready to get back to work when it comes to working out- after indulging and relaxing over the holiday season. Is this you? If so, we’ve got you covered. You probably know by now that it is NOT necessary at all to spend HOURS doing cardio to lose fat. In fact, it’s been proven that excessive cardio can indeed be detrimental to our health. (We’ll have more posts on that topic coming up. Be sure you are subscribed so you are in the know! And let us know in the comments what questions you have about cardio and overtraining etc.)
One of the best ways to get your sweat on and avoid spending HOURS in the gym is to incorporate HIIT training, Tabata Training and Circuit Training.
For those of you that are unfamiliar, here is the breakdown.
HIIT Training is “High Intensity Interval Training”. There are myriad interpretations of this practice. Generally speaking, a HIIT workout uses a 2:1 principle of Work:Rest. So, for example, if you are on a treadmill, you would start your workout by warming up. Then if your warmup walking speed was 3.5 MPH, you’d segue into HIIT by ramping your speed up to 5mph for 40 seconds, then lowering the speed to 3.5mph for 20 seconds. Then you go back up to 5mph for 40 seconds, then back to 3.5mph for 20 seconds. You’ll find that even doing something as simple as a treadmill WALKING workout like this will get you sweatier than you ever imagined!!! It’s truly incredible. Some people like to do a 20:10 split– and that tends to be what TABATA Protocols follow (read on below). You can customize HIIT (and Tabata, and circuit training) so many ways. Take the above example. You can do the same thing with running in place, running on the treadmill or running outside. You could do jumping jacks, tuck jumps, burpees, OR mix and match.
One of my personal favorite HIIT workout creators is Cathe Friedrich. Head over to Cathe.com and check out her workouts. She’s been in the business for DECADES and she makes intermediate to advanced workouts. Here is a whole list of her best HIIT and Interval Workouts as well. She also offers streaming services for $19.95 a month- and you get access to ALL OF HER WORKOUTS!!!! And she has a ton of her LIVE workouts in there that she leads in person at her gym in NJ. As someone who has been buying ALL THE CATHE DVD’s for over 15 years, I can tell you, she will make you an obsessive fan once you try just one! I promise!
Photo Courtesy of Cathe Friedrich.
ALSO!! You can listen to our interview with Cathe Friedrich on the FitFluential Radio Podcast: CLICK HERE.
Next up is TABATA Training, sometimes called Tabata Protocol. Here is a great explanation of Tabata Training from Obi Obadike on the Bodybuilding.com site. CLICK HERE to read. Also– you can listen to our interview with Obi on the FitFluential Radio Podcast by CLICKING HERE. As you can see, Tabata is similar to HIIT and one Tabata circuit is just 4 minutes. You can use timers on your phone or download an app if you are not on a machine, but like HIIT, there are literally hundreds, probably thousands of combos of Tabata Circuits you can create. Take a peek at one of my favorite (can you tell I am obsessed with Cathe?) Cathe Friedrich workouts– Tabatacise:
What is TABATA Training and Will it Work for You? from FitFluential
Below is a link to a post we did long ago on circuit training. Doing circuits– even though many are weight based training- will really get your heart rate up- if you limit the rest between the circuits. We all love circuit training and just like the above, we found that there are thousands of combos of circuits you can design.
What is Circuit Training? from FitFluential
Total Body TABATA Burnout from Lean, Clean, and Brie
25 Minutes HIIT Workout from Love Life Surf
Full Body Circuit Workout from FitFluential
Check out this video with Valerie Waters, celebrity trainer, guiding you through a killer circuit workout:
ALSO! Check out this interview with Valerie Waters on the FitFluential Radio Podcast: CLICK HERE.
Total Body Workout – Strength Circuit from Be Phoenix Fit
BlackJack AMRAP Workout from The Fit Cookie
How to Workout in 10 Minutes from The Fit Blog
25 Minute AMRAP Workout from The Fit Cookie
Have you incorporated HIIT or Tabata and Circuit Training into your workouts yet? We dare you!! If you have a favorite circuit or workout you’d like us to feature, let us know in the comments below. Be sure you are subscribed to our newsletter so you can be in the know when we publish new workouts! Let’s get SWEATING!!