Warm-Up: 5 minutes of Jumping Jacks/Marching In Place

A1) Jump Rope – 100 repetitions

A2) Mountain Climbers – 100 repetitions

A3) Squat Thrusts – 15 repetitions

Rest 60 seconds and repeat 2x (Total of 3 sets)

B1) Bodyweight Squat – 20 repetitions

B2) Push-Ups – 15 repetitions

B3) Single Leg Hip Extension From the Floor – 12 repetitions each side

Rest 60 seconds and repeat 2x (Total of 3 sets)

C1) Leg Raises – 15 repetitions

C2) Bicycle Crunch – 50 repetitions

C3) Side Bridge – 10 repetitions each side

Rest 60 seconds and repeat 2x (Total of 3 sets)

Cool Down: 5-10 minutes of light dynamic and static stretching

Note on Notation: Each group (A, B, C) indicates a superset. For these, you will perform the prescribed reps for A1, then move directly to A2 without rest and perform the prescribed repetitions. After completing all three exercises in the group, you will take a 60 second rest interval and repeat until you have done 3 sets. After you have performed 3 sets of the A group, you can then move on to the B group, etc.

The following exercise challenge is part of The Quest: Ultimate Fitness Challenge. It’s a combination of strength endurance and cardiovascular conditioning.

Timed Challenge

Complete the following exercises as quickly as possible.

Parameters

- Perform the exercises in the order presented.
- Begin timing at the start of the first exercise (Jump Rope).
- End timing at the completion of the last exercise (Mile Run).
- Once timing begins, it does not stop until all exercise has been completed.

Exercises

1. Jump Rope – 100 reps
2. Mountain Climbers – 50 reps
3. Jump Rope – 100 reps
4. Sit-Ups – 50 reps
5. Jump Rope – 100 reps
6. Push-Ups – 50 reps
7. 1-Mile Run

Give this challenge a go and see how you do. You can come back to again at some point in the future to see how your conditioning has improved since the last attempt.

Want more challenges like this? Create a FREE account at The Quest: Ultimate Fitness Challenge and see if you have what it takes to complete The Quest!

So what about tracking caloric expenditure of exercise?

Most online diet logs that I’ve seen also give you the ability to track your exercise and provide you some estimate of caloric expenditure of the exercise performed. In a lot of cases, they will figure these calories into your daily recommendations and allow you to eat more on the days you exercise. While I think the intentions behind this are good, I think the end result will be counter productive.

The more variables you enter into an equation to more likely you are to make a mistake. Given the fact that diet weighs more than exercise when it comes to producing body composition changes, I like to treat exercise as a constant. Also, people tend to overestimate the intensity of exercise which results in an inflated caloric expenditure numbers. Combine this with the fact that people tend to underestimate their food consumption and you can easily see the issues that arise.

I recommend ignoring the expenditure side of the equation of focusing solely on diet. It’s usually the more difficult aspect of a program to get right and the one people struggle with the most. If you are able to fine-tune your diet you will more than likely will experience the results you are seeking.

Suppose you have someone who weighs 250lbs and is consuming 2500 calories/day in order to lose weight. Reducing intake by 250 calories per day represents a 10% decrease in daily calories. What if the person weighs only 150lbs and is consuming 1500 calories per day in order to lose weight? Reducing calories by 250 per day would equal a 17% decrease in daily calories. This is a pretty sharp drop in intake at once and could have counterproductive results.

A better way to go about it would be to adjust caloric intake by percentage instead of absolute numbers. This way adjustments are relative to the individual and you avoid making adjustments that are too high for some or too low for others. Personally, I always start with a 10% change in calories, regardless of whether someone is looking to lose weight or gain muscle. It’s typically enough to get the person rolling again without any adverse effects that could result from too big a change.

Warm-up 5-10 minutes light jog

Interval 1: 3 minutes | Max Effort

Recover: 3 minutes | 65% max

Interval 2: 3 minutes | Max Effort

Recover: 3 minutes | 65% max

Interval 3: 3 minutes | Max Effort

Recover: 2 minutes 30 seconds | 65% max

Interval 4: 3 minutes | Max Effort

Recover: 2 minutes 30 seconds | 65% max

Interval 5: 3 minutes | Max Effort

Recover: 2 minutes | 65% max

Interval 6: 3 minutes | Max Effort

Cool down: 5 minutes

Add to blender:

12oz skim milk
6 strawberries (frozen or fresh)
1 whole banana (frozen or fresh)
1 scoop of whey protein powder
5 ice cubes

Blend to your desired consistency. Makes for a great post-workout shake!

Tabata training is based on the 1996 study by Tabata et al. In the study, subjects were prescribed an exercise protocol that consisted of brief bouts (20 seconds in duration) of high intensity exercise (~170% VO2 Max) followed by short rests intervals (10 seconds in duration) and repeated for 4 minutes. Subjects were trained on a cycle ergometer. The training protocol resulted in a 7ml.kg-1.min-1 increase in VO2 max and a 28% improvement in anaerobic capacity. These results are significant because a simultaneous increase in VO2 and anaerobic capacity are not typical of traditional endurance training. Also significant was the fact that these results were achieved with a lower volume of training than would be required for traditional endurance training.

Tabatas and Fat Loss

Another benefit of the Tabata Protocol, and high-intensity interval training (HIIT) in general, is its ability to induce fat loss. When compared to traditional cardio training, HIIT is more effective at burning fat when adjusted for volume. In other words, when the volume is work is equal between HIIT and traditional cardio, HIIT results in more fat loss.

Applications

Although the original protocol was performed on a cycle ergometer, there have been many adaptations of this style of training. It has been used with bodyweight circuits, calisthenics, traditional resistance exercises, complex exercises (multiple exercises performed as one continuous movement), sprinting, and more. While reaching an intensity of 170% VO2 (as in the study) may not always occur with these other methods, empirical evidence suggests these adaptions of the Tabata protocol are still highly effective.

Sample Tabatas

Here are some sample Tabatas I like to use. Incorporate them into your workout routine. Keep in mind that effort needs to be all out on the work sets in order for them to be effective.

Sample #1: 4-Exercise Bodyweight Tabata

A1) Squat Thrust – 20 seconds
Rest 10 seconds
A2) Split Squat Jump – 20 seconds
Rest 10 seconds
A3) Mixed Thrusters – 20 seconds
Rest 10 seconds
A4) High Knees – 20 seconds
Rest 10 seconds

After A4, you would repeat the circuit one more time without resting (total of 4 minutes).

Sample #2: 2-Exercise Bodyweight Tabata

B1) Burpees – 20 seconds
Rest 10 seconds
B2) Mountain Climbers – 20 seconds
Rest 10 seconds

After B2, you would repeat the circuit three more times (total of 4 minutes).

Sample #3: Sprint Tabata

C1) Sprint – 20 seconds
Rest 10 seconds
C2) Incline Sprint (3% grade) – 20 seconds
Rest 10 seconds

After C2, you would repeat the circuit three more times (total of 4 minutes).

Sources

• Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism. 1994 Jul;43(7):814-8.
• The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women. Int J Obes (Lond). 2008 Apr;32(4):684-91. Epub 2008 Jan 15.
• Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Med Sci Sports Exerc. 1996 Oct;28(10):1327-30.
• High-Intensity Intermittent Exercise and Fat Loss. J Obes. 2011; 2011: 868305.

A1) Plank – Hold 30 seconds
A2) Side Bridge (Right Side) – Hold 30 seconds
A3) Plank – Hold 30 seconds
A4) Side Bridge (Left Side) – Hold 30 seconds
A5) Plank with Alternating Superman – 60 seconds

You should move through each progression while maintaining the Plank and/or Side Bridge. In other words, aside from your feet and elbows, no other part of your body should touch the ground until all 5 progressions have been completed.

1) Calories – If you’re consuming too many calories, it doesn’t matter how much protein, fat, or carbs you’re eating…you’re going to gain weight or at least not lose weight.

2) Protein – If you’re not consuming enough protein while on a calorie restricted diet, you’re going to lose muscle. If you lose muscle, your metabolism will drop. Not as much as some would like to think (just like adding a pound of muscle doesn’t increase your metabolism as much as some would like to think), but every little bit is important.

3) Fat – You need to consume enough good fats for metabolic processes to work properly and to maintain cellular functions.

4) Carbs – If you can survive on 0 grams of carbs per day, putting them last is the only place that makes sense. Besides, if the above are set properly carbs will fall where they need to be.

The above parameters should be set in order. See Nutrition for Weight Loss for the details on setting each of the four variables. To simplify the process, focus on one step at a time. First, set your calories. When you are able to hit your calorie goals on a daily basis, move to step two and focus on protein intake. Once you’re able to hit your goals for both calories and protein, move to step three. Once you get things clicking with steps 1-3 everything should be in working order. Keep in mind, however, when weight loss occurs each parameter will have to be reset in order to maintain progress.

Taking the above approach will simplify the process and have you focusing on one thing at a time. Trying to tackle everything at once can easily become too much. I’ve used these guidelines and approach with many clients and it works. Give it a try and see how it works for you.

Warm-Up 5-10 minute jog

A1) Split Squat – 3 sets of 8 reps
A2) Dumbbell Chest Press, Incline – 3 sets of 8 reps
Rest 45-60 seconds between sets

B1) Romanian Deadlift – 3 sets of 10 reps
B2) One Arm Dumbbell Row, Standing – 3 sets of 8 reps
Rest 45-60 seconds between sets

C1) Hip Bridge, Single Leg – 3 sets of 12 reps
C2) Push-Ups – 3 sets of 10 reps
C2) Dumbbell Pullovers – 3 sets of 10 reps
Rest 45-60 seconds between sets

D1) Dumbbell Lateral Raise – 3 sets of 10 reps
D2) Dumbbell Curl – 3 sets of 10 reps
D3) Lying Triceps Extension – 3 sets of 10 reps
Rest 45-60 seconds between sets

E1) Plank – 3 sets of 60-second holds
E2) Russian Twist – 3 sets of 20 reps (weighted)
Rest 45-60 seconds between sets

Note: A1)..A2)…etc represent supersets. Both exercises should be performed back-to-back without rest.