I say Tabata, you say 15 calories per minute

Tabata push ups
Tabata push-ups are one of my favourite circuits

My clients know me well enough to expect Tabata circuits to be a regular part of thier at-home training sessions. Why do I love this four-minute, high-intensity approach? Because Tabata circuits torch calories, facilitate weight loss and challenge everyone, from beginners to pros.

Simply put, high intensity equals results. So even if you work out for less time, as long as you give it your all between rests, you will burn an average of 15 calories per minute.

What is a Tabata circuit?
Alternate between 20 seconds of high-intensity exercise (e.g. burpees) and 10 seconds of rest for a total of 4 minutes. Allow for at least one full minute of rest between circuits.

What keeps it interesting is you can switch between exercises (for example, alternate burpees and Russian twists). As long as you work hard (and take full advantage of your rests), these circuits will elicit results.

Learn more about Matt Johnson and HomeBodyFit At-Home Personal, Couples and Group Training

 

Remember chin-ups from gym class? Work your back and biceps at-home with a chin-up bar!

How to do Chin-ups (Pull-ups)
Work your back and biceps at home with a chin-up bar!

Chin-ups (or Pull-ups) are an excellent body weight exercise you can do at home with a chin-up bar…or head to your local park and use the monkey bars.  Combine them with push-ups and you have a balanced, major-muscle groups circuit and a solid cardiovascular workout.

How to do Chin-ups and Pull-ups

Chin-ups

  • Face the bar and grab it with your palms facing you, keeping your arms shoulder width apart
  • Pull yourself up…and the trick is to do it slowly (when you jerk yourself up, you don’t get the full benefit of the chin-up)
  • Keep your body steady and don’t sway

Pull-ups

  • Face the bar and grab it with your palms facing away from you, with your arms beyond shoulder width apart
  • Pull yourself up…until your chest touches the bar, concentrating on your lats (the muscles below your armpits)

Note: This method is the more difficult of the two, so take your time and build up to this one.

Interested in starting an at-home fitness program? Learn more about HomeBodyFit here!