We always seem to be on the lookout for a great workout. Three important items needed are (1) the right equipment (2) adequate intensity and (3) workout duration to fit individual needs. The following are a few workouts, that require minimal equipment and can be done for short or longer duration. Oh, and they can be very challenging when performed correctly! Hopefully, you’ll try them and like them as much as we do here at Jefit. These two types of have all the bases covered, your muscle will get stronger not to mention your work capacity.
Tabata Protocol
First, some background on the well known Tabata workout. This training philosophy was given the name of Izumi Tabata, PhD, who worked with the Japanese Olympic team back in the 1990’s. It was Dr. Tabata, though, who subsequently showed the world how effective this type of high intensity training actually was.
Most individuals actually perform the Tabata protocol incorrectly because the training intensity is too low. Looking back at the original research published in 1996 by Dr. Tabata you can see that his original training intensity was extremely high.
The athletes used in the early work of Dr. Tabata were tested on a cycle ergometers. Therefore, certain exercises like a plank typically don’t elicit a high enough training intensity. Jump squats, on the other hand, work nicely because more muscle mass is involved. Finally, to mimic a true Tabata protocol, select exercises that utilize a large percentage of muscle mass not isolation type movements. A couple of suggested cardio products that would work are explosive bodyweight exercises, rowing ergometer, versa climber or running stairs. Here is an example to try if you like.
Tabata Example
Warm-up (suggested time 5:00) – Use a 2:1 work-to-rest ratio x 8 rounds
- 20-seconds of HIGH INTENSITY work
- 10-seconds rest
- 20-seconds of HIGH INTENSITY work
- 10-seconds rest
- 20-seconds of HIGH INTENSITY work
- 10-seconds rest
- 20-seconds of HIGH INTENSITY work
- 10-seconds rest
- 20-seconds of HIGH INTENSITY work
- 10-seconds rest
- 20-seconds of HIGH INTENSITY work
- 10-seconds rest
- 20-seconds of HIGH INTENSITY work
- 10-seconds rest
- 20-seconds of HIGH INTENSITY work
- 10-seconds rest
- Cool-down (suggested time: 5:00)
The result? 14 minute total workout time, with 4:00 High Intensity work. The idea is to complete as many repetitions of a given exercise or movement in 20 seconds, rest briefly for 10 seconds and repeat this format 8 times. Lastly, the idea is to repeat the same exercise or movement or choose different exercises for each round.
High-Intensity Interval Training (HIIT)
For all those out there who can’t even think about doing cardio, remember, high intensity interval training has many benefits. The big one being HIIT burns more calories in half the amount of time as traditional steady state exercise. According the the HIIT guru, Martin Gibala, “High-intensity interval training (HIIT) describes physical exercise that is characterized by brief, intermittent bursts of vigorous activity, mixed with periods of rest or low-intensity exercise.”
HIIT Research
In a study by Matsuo and colleagues (2014), a group of sedentary men performed 13 minutes of high intensity interval training five times a week for 8-weeks. The (HIIT) group burned more calories per minutes on average than men who performed 40 minutes of traditional steady state cardio. During the study the HIIT group saw a 12.5 percent gain in maximal oxygen consumption (VO2 max) using 27 less minutes of exercise. Tomoaki Matsuo, Ph.D, co-author of the study published in Medicine and Science in Sports and Exercise, suggest doing three minute HIIT stages with two minute active recovery stages repeated for three rounds.
A study published in the Journal of Applied Physiology (1990) by Makrides et al., showed that 12 weeks of high intensity training produced greater increases in total work accomplished in 30 seconds in old (60-70 year old, 12.5 percent) than young (20-30 year old, 8 percent) test subjects.
One study in the journal Metabolism compared 20 weeks of aerobic training with only 15 weeks of high intensity interval training (HIIT). The participants did 15 sprints for 30 seconds and lost nine times more body fat than the aerobic and control groups. They also lost 12 percent more visceral belly fat than the aerobic group.
Example of HIIT
Warm-up for 3-5 minutes
- Split Jumps (30 seconds)
- Push-ups (30 seconds)
- Jump Rope (30 seconds)
- Step-ups
- Inverted Row
- Stationary bike
- Jump Squats
- Bicycle Abs
- Jog
Repeat x 2 rounds for 10 minutes. Instead of using 30 second intervals you could also use a specific number of repetitions for each set.
References
Matsuo T, Saotome K, Seino S, Shimojo N, Matsushita A, Iemitsu M, Ohshima H, Tanaka K, Mukai C. (2014). Effects of a low-volume aerobic-type interval exercise on VO2max and cardiac mass. Sports Exerc. 46(1):42-50. doi:10.1249/MSS.0b013e3182a38da8
Falcone PH, Tai CY, Carson LR, Joy JM, Mosman MM, McCann TR, Crona KP, Kim MP, Moon JR (2015). Caloric expenditure of aerobic, resistance, or combined high-intensity interval training using a hydraulic resistance system in healthy men. Strength Cond Res. 29(3):779-85. doi: 10.1519/JSC.000000000000066
Makrides L. Heigenhauser GJ. Jones NL (1990). High-intensity endurance training in 20- to 30- and 60- to 70-yr-old healthy men. Journal of Applied Physiology. 69(5):1792-8.
Gibala, M., The One-Minute Workout. Avery: New York, 2017.
Stay Strong Together
Try Jefit app, named one of the best apps for 2023 by Lifewire, GLAMOUR, Appgrooves, and in 2020 & 2021 by PC Magazine, Men’s Health, The Manual, the Greatist, and many others. The app comes equipped with a customizable workout planner and training log. The app also has ability to track data, offer audio cues, and has a feature to share workouts with friends. Take advantage of Jefits exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals.
