Skimble’s Free Workout of the Week: Chair Tabata (by Trainer Darlene Taylor)

Do this quick workout when you need a desk break at the office. All you need is a chair and 12 minutes to do three different moves.

This workout was created by Skimble Trainer: Darlene Taylor. She is currently accepting new clients for Online Personal Training, so head on over to her profile in Workout Trainer and tap ‘Start 1:1 Training’ to get help from a dedicated expert.

Workout Trainer by Skimble: Free Workout of the Week: Chair Tabata by Darlene TaylorDo you have a fitness resolution? Make progress towards achieving your goals with Skimble’s top fitness apps and supportive community. If you’re new to Skimble, our Workout of the Week challenges offer you fresh ways to be fit. Download Workout Trainer on your Android & Apple devices and do your first workout! Remember, if you want to stay up-to-date with our Workout of the Week challenges, be sure to have your Workout Trainer notifications turned ON in the app!

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Skimble’s Free Workout of the Week: Intermediate Level Tabata (by Trainer Jeff Guleserian)

No equipment needed! This one is a bit strong in the hip flexors, so it will help augment the overall core. Make sure to keep your form correct. Your job: do as many reps with good form as you possibly can in the 20 seconds of exercise – push it hard! Then rest. The goal is to go all out and use the rest periods to transition and relax. Studies show that this type of interval training maintains a residual cardio effect that boosts calorie burning longer than traditional cardio.

This workout was created by Skimble Trainer: Jeff Guleserian. He is currently accepting new clients for Online Personal Training, so head on over to his profile in Workout Trainer and tap ‘Start 1:1 Training’ to get help from a dedicated expert.

Workout Trainer by Skimble: Free Workout of the Week: Intermediate Level Tabata by Jeff GuleserianDo you have a fitness resolution? Make progress towards achieving your goals with Skimble’s top fitness apps and supportive community. If you’re new to Skimble, our Workout of the Week challenges offer you fresh ways to be fit. Download Workout Trainer on your Android & Apple devices and do your first workout! Remember, if you want to stay up-to-date with our Workout of the Week challenges, be sure to have your Workout Trainer notifications turned ON in the app!

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Skimble’s Free Workout of the Week: Body Weight Tabata (By Trainer Melissa Moran)

Set your mental timer! This workout includes 20 seconds of exercise followed by 10 seconds of rest. Perform each exercise 4 times and move onto the next. Enjoy!

This workout was created by Skimble Trainer: Melissa Moran. She is currently accepting new clients for Online Personal Training, so head on over to her profile in Workout Trainer and tap ‘Start 1:1 Training’ to get help from a dedicated expert.

Workout Trainer by Skimble: Free Workout of the Week: Body Weight Tabata (By Trainer: Melissa Moran)Do you have a fitness resolution? Make progress towards achieving your goals with Skimble’s top fitness apps and supportive community. If you’re new to Skimble, our Workout of the Week challenges offer you fresh ways to be fit. Download Workout Trainer on your Android & Apple devices and do your first workout! Remember, if you want to stay up-to-date with our Workout of the Week challenges, be sure to have your Workout Trainer notifications turned ON in the app!

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Skimble’s Free Workout of the Week: Classic Tabata

This is a classic Tabata workout with 4 exercises repeated 4 times. Check your heart rate during the rest periods by counting the beats in every 10 seconds, then multiply by 6 to get your beats per minute. Make sure you are at around 85% of your maximum HR (220 minus your age).
Workout Trainer by Skimble: Classic TabataDo you have a fitness resolution? Make progress towards achieving your goals with Skimble’s top fitness apps and supportive community. If you’re new to Skimble, our Workout of the Week challenges offer you fresh ways to be fit. Download Workout Trainer on your Android & Apple devices and do your first workout! Remember, if you want to stay up-to-date with our Workout of the Week challenges, be sure to have your Workout Trainer notifications turned ON in the app!

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Skimble’s Pro Workout of the Week: Tabata Ride

Tabata workouts are a great way to burn calories and improve your fitness. This cycling workout is all about effort level. You can think of the effort level as the speed you are cycling. This workout starts with a warm-up and ends with a stretch. Put in the work and you’ll feel the reward!

Workout Trainer by Skimble: Free Workout of the Week: Tabata RideDo you have a fitness resolution? Make progress towards achieving your goals with Skimble’s top fitness apps and supportive community. If you’re new to Skimble, our Workout of the Week challenges offer you fresh ways to be fit. Download Workout Trainer on your Android & Apple devices and do your first workout! Remember, if you want to stay up-to-date with our Workout of the Week challenges, be sure to have your Workout Trainer notifications turned ON in the app!

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Skimble’s Free Workout of the Week: Pumping Tabata

Pump up your cardio routine with this quick cycling Tabata workout. If you don’t have a stationary bike, you can complete this routine on any cardio machine or you can even do it as a skipping workout. Pay close attention to the effort level when each exercise progresses to the next.
Workout Trainer by Skimble: Free Workout of the Week: Pumping Tabata
Do you have a fitness resolution? Make progress towards achieving your goals with Skimble’s top fitness apps and supportive community. If you’re new to Skimble, our Workout of the Week challenges offer you fresh ways to be fit. Download Workout Trainer on your Android & Apple devices and do your first workout! Remember, if you want to stay up-to-date with our Workout of the Week challenges, be sure to have your Workout Trainer notifications turned ON in the app!

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Does High Intensity Interval Training (HIIT) Really Burn Fat Better than Other Workouts?

Does High Intensity Interval Training (HIIT) Really Burn Fat Better than Other Workouts?

You’ve probably heard about high intensity interval training, or HIIT workouts, in Workout Trainer, at the gym and in fitness magazines – but do you really know what it is or if it can help you reach your fitness goals, and does it really burn fat better than other types of workouts? Keep reading to find out!

HIIT WORKOUTS

High intensity interval training (HIIT) is a workout style that alternates periods of high intensity exercise with low intensity recovery or rest, and usually repeats for several cycles. This type of interval training is all about putting in the effort, you have to push it to the max and get your heart rate up to get the full benefits. HIIT workouts can be varied with the mode of exercise (cardio machines, bodyweight, dumbbells, etc.) as well as duration of the intervals. Tabata training is a very popular HIIT style workout that uses a 20 second max effort interval, a 10 second rest interval and repeats 8 times for a 4 minute workout. These intervals can all be done with the same exercise, or the exercise can be different for variety.

WEIGHT LOSS & FAT BURNING

HIIT training has been very popular for several years now and is recommended to many because of it’s efficiency, and let’s face it, many of us wish we had more time to dedicate to exercise! HIIT, over time, is shown to be more effective than longer bouts of moderate intensity exercise, for improving body composition and cardiovascular function. This means people are losing fat, maintaining lean muscle and improving their heart function, all from short HIIT workouts.

Some of you may be asking, what’s the catch? How is it possible that you can lose weight and become more fit from shorter workouts? Well, HIIT exercise works in several ways to help you burn more fat; it spikes your hormone levels (the ones that help you use fat stores for energy), it increases your total Calories burned in a session and it promotes a higher metabolic rate after your workout session is done – this means you continue to blast Calories even when you’ve hung up the towel for the day!

The Secret With HIIT Exercises and Weight Loss

HOW TO DO HIIT EXERCISES

So, how can you fit HIIT workouts into your routine? No matter what your starting level of fitness is or your experience, you can do HIIT training. It is all about incorporating exercises that are do-able and safe for your experience level, and then putting in maximum effort during the ‘work’ intervals. How will you know if you are working hard enough? If you have a heart rate (HR) monitor or wearable like the AppleWatch or Samsung Gear S2, keep your HR around 85% of your maximum. Don’t worry if you don’t have a fancy HR measuring device, you should be working at a pace that makes it difficult for you to say a sentence out loud, or you can count your beats per minute the good old fashioned way, on your wrist or neck.

HIIT WORKOUTS & PROGRAMS

So, high intensity interval training really does burn fat better than other workouts. Now that you know, here are some of our most popular and favorite HIIT workouts in Workout Trainer. Do them yourself, share them with your friends and start seeing results!

Bodyweight HIITCardio JumpsterTabata Ride & Dumbbell Tabata.

We’ve also created a couple of new HIIT workouts for you to do, or copy and swap in your favorite exercises. Check them out: Classic Tabata & Total Body HIIT.

Are you already sold on HIIT workouts and ready to commit to a program? Check out our HIIT programs for any level!

Beginner HIIT Program in Workout Trainer - High Intensity Interval Training

Intermediate HIIT Program in Workout Trainer - High Intensity Interval Training

 Advanced HIIT Program in Workout Trainer - High Intensity Interval Training  Push HIIT Up Program in Workout Trainer - High Intensity Interval Training

Skimble's Workout Trainer, Team Member Kayla Porter

REFERENCES:

  1. Kravitz, L. (2014). ACSM Information on High-Intensity Interval Training. American College of Sports Medicine. https://www.acsm.org/docs/brochures/high-intensity-interval-training.pdf.
  2. American Council On Exercise. (2013). Is Tabata All It’s Cracked Up to Be? ACE Fit Expert Insight Research & Studies. https://www.acefitness.org/acefit/expert-insight-article/47/3591/is-tabata-all-it-s-cracked-up-to-be.
  3. Sijie, T., Hainai, Y., Fengying, Y., & Jianxiong, W. (2012). High intensity interval exercise training in overweight young women. Journal of Sports Medicine and Physical Fitness, 52(3), 255-62.
  4. Macpherson, R.E., Hasel, T.J., Olver, T.D., Paterson, D.H., & Lemon, P.W. (2011). Run sprint interval training improves aerobic performance but not maximal cardiac output. Med Sci Sports Exerc., 43(1), 115-22.
  5. Andrews, R. All About High Intensity Interval Training (HIIT). Precision Nutrition. http://www.precisionnutrition.com/all-about-hiit.
  6. Brookreson, N. (2015). Using Heart Rate Monitoring for Personal Training. ACSM Certification. http://certification.acsm.org/blog/2015/july/using-heart-rate-monitoring-for-personal-training.

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