Tabata Elliptical Intervals

19 Sep

Today was my first time teaching the BLAST class! A strength and eduranced-mixed class that’s held every week on Monday’s and Wednesday’s with an optional class on Friday’s. The workout doesn’t change (except for Friday’s), so the participants learn the exercise order and can manage their progress in the 10-week period. The group is semi-lively (mind you, the class begins promptly at 6am..) but very engaged. I find their energy increases once we start the warm-up; it probably doesn’t help that this morning was the COLDEST morning yet! 43degrees and windy makes walking to the gym painful. Some of them work together on campus while others form relationships and opt to exercise on the off days-forming fitness relationships:). I’m excited to see what the other Wednesday’s bring :-P.

..drumroll please..

Workout Wednesday!

Another week where I’m bringing students, faculty/staff, and members of Oakland University’s (and others all around!) Campus Recreation center a functional workout to do in the gym.

Last week I mentioned I’d reveal the best exercises to do in a small-ish apartment or dorm room; da-data-da! This article is a great resource for students who don’t have time to go to the gym but want a quick, no equipment workout to do in the space that’s available to them. Try recruiting your room/suite/hall mates to get together and workout!

When you do have time to go to the gym, try this tabata elliptical workout: a tabata interval is 20 seconds of an all-out effort followed by 10 seconds of recovery. You complete 8 rounds of 20 seconds on, 10 seconds off for 4 minutes straight. I like to use the Precor ellipticals for intervals; these ellipticals have tons of program options and allow you to pedal forwards and backwards.

  • warm-up ~2-5 minutes
  • 4 minute Tabata pedaling forwards
  • 2 minutes of regular ellipticalling forwards
  • 4 minute Tabata pedaling backwards
  • 2 minutes of regular ellipticalling backwards
  • 4 minute Tabata (2 minutes pedaling forward, 2 minutes pedaling backwards)
  • 1 minute cool-down

When you’re doing your work intervals (20 seconds), sit your hips back and dig your feet into the pedals. You want your legs to do most of the work without the bouncing you normally do when you’re dozing off into space ellipticalling.

Enjoy!

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11 Responses to “Tabata Elliptical Intervals”

  1. Alex @ Brain, Body, Because September 19, 2012 at 7:08 pm #

    This is a great post! Also, good tip on no elliptical bouncing – I try to be careful about this 😛

    • K.E.P.T. You Fit September 20, 2012 at 1:45 pm #

      It really makes the workout SO much harder! Your heart rate will soar when the interval is done..enjoy!

  2. Khushboo Thadani September 26, 2012 at 7:23 am #

    Great workout! I love tabatas…such an efficient way of working up a sweat!

  3. Michelle September 26, 2012 at 2:45 pm #

    Great post!

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