Nutrition Nut on the Run

Power Plyo Tabata Workout

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Once again, I’m coming to ya fashionably late with what should have been a Workout Wednesday post.

Nonetheless, this workout is as good for you today as it would have been yesterday.

It’s rather apparent that I’m crushing on Tabatas. They are effective, plain and simple. If you don’t believe me, try this 32-minute workout… and please tell me if you are not soaked in sweat by those final high knees.

Tabatas are tough enough on their own; but, when you add in plyometric movements, you are really in for a challenge.

This workout requires little space (can be done in your living room!) and minimal equipment. It’s definitely leg-heavy, but you will get a full-body workout no doubt.

plyo

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What You’ll Need

  • 1 set of dumbbells
  • interval timer — I use this Tabata Timer app on my phone

Exercises

dumbbell exercises >>

bodyweight exercises >>

Notes

  • Exercises in blue use 1 or 2 dumbbells.
  • Exercises in white are bodyweight exercises.
  • I preformed the burpees sans push-up and the plyo push-ups on my knees.

Tabata Lovin’

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Plyometric exercises – yay or nay?

Any favorite workouts to share from the week?

 

Tone It Up Tabata Workout

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Don’t miss the incredible Forte Gelato GIVEAWAY {ends tomorrow}!

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Last week I did a turbo tabata workout. The intention was to do my trusty 20-minute Tabata Kettlebell Workout (from which I still have an ugly blood blister), but then I wanted more. The endorphins were pumpin’.

So… I added on five bodyweight tabatas (20 intense minutes with a 25 pound kettlebell was enough iron!) to create this Tone It Up Tabata Workout.

You will be drippin’ halfway through this workout. Feel free to switch up the order of the tabatas (i.e. alternate the weighted and bodyweight exercises). This full-body routine will tone up every inch of you body from your deltoids to your derrière.

tabata

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What You’ll Need

  • 1 kettlebell, 10-30lbs.
  • interval timer — I use this Tabata Timer app on my phone

Exercises

kettlebell exercises >>

bodyweight exercises >>

Notes

  • for the plank tabata, perform two sets each of elbow plank, straight arm plank, right side, and left side

Tone it up with more tabata workouts!

Valentine’s Day Workout >> Love Your Bod WOD

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Would you rather do cardio or strength tabatas?

How are you showing your body some love this week? An extra workout or an extra day of rest?

20-Minute Tabata Travel Workout

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I have one “New York minute” to publish this post as I have to jet to the airport — NYC, here we come! I didn’t want you to think I’ve completely forgotten about Workout Wednesdays, though, as I skipped last week’s WW post – sorry!

Since I am going to be traveling for five days – without access to a gym or equipment – I created a quick workout to pack along with my boots, scarves… and raincoat. With ALL the walking that I know we’ll be doing, fitting in workouts is not a priority during this jam-packed vacation (oh, and the fact that there are 4 stitches in my thumb).

That said, I like to be prepared to maintain my healthy lifestyle while I’m away from home, which includes packing homemade trail mix, sports bras, and a Tabata travel workout or two.

newyorkminuteWhat You’ll Need

Exercises

Notes

  • to really feel the burn with plie squats, you can do plie jump squats

Like Tabata training?

NYC

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What are your strategies for maintaining a healthy lifestyle while traveling or on vacation?

 

Booty Burner Tabata Workout

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Hello there! It’s about time I show up for the week, huh? It’s already Hump Day Workout Wednesday for heaven’s sake! Let’s get to it already.

Who likes tabata training!? If you haven’t tried it – or haven’t heard of it – you may want to give it a shot. Increased fitness in four minutes? I think yes!

My WW posts have been light on the legs recently (if you haven’t noticed), as I’ve been trying to take it easy on my injured knee. Now that things are beginning to look up in terms of recovery, I’ve been incorporating more lower body work into my exercise regimen.

For those of you who like to work your booty, this workout is just for you. You’ll be done in 20 minutes flat. By done, I mean sprawled out on the floor with jello legs. I recommenced foam rolling and/or stretching afterwards, and resting your legs the following day — this set of tabatas is torture tiring!

bootyburner

What You’ll Need

  • 2 dumbbells — I used 10lb. bells 
  • timer — I use this Tabata Timer app on my phone

Exercises

Notes

  • single leg deadlifts: alternate legs every 20 seconds
  • plie squats: use one or two dumbbells
  • reverse lunges: to modify, eliminate the bicep curl; hold one dumbbell in each hand down at your sides

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Do you favor upper or lower body workouts?

If you only have 20 minutes to exercise, what’s your go to exercise?

 

>> 20-minute Tabata Kettlebell Workout

>> 20-minute Tabata Jump Rope Workout

 

{in a pinch} Arms & Abs Workout

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It’s that day again… Workout Wednesday! 

I was in a pinch to squeeze in a workout yesterday between an 8+ hour work day, PT appointment, grocery shopping, muffin baking, and dinner making. Even if it was for a quick 20-30 minutes, I was determined to get my sweat on, albeit the 8:00pm time on the clock.

Here’s what went down. It is a very simple workout, so if you are confused by any of it, give me a shout out and I will explain :)

Inapinch

What You’ll Need:

  • 1 kettlebell, 12-30lb.
  • 1 pull-up bar {optional}

Exercises:

Notes:

  • Feel free to change up the warm-up if you don’t have access to a pull-up bar. 
  • Tabata = 20 sec. work // 10 sec. rest x8 {I alternated between elbow and straight arm planks}

If you like kettlebells and tabata training, check out last week’s 20-minute Tabata Kettlebell Workout.

Enjoy the rest of your week! 

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What’s on tap for your fitness this week?

20-minute Tabata Kettlebell Workout

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Happy Workout Wednesday. Is it “Friday” for anyone else today? Hooray for four-day holiday weekends. I’m totally steeling a day off on Friday to get out.of.town – yippee!!

But first, I’ve got a new workout for you all. I’ll warn you… it’s a sweaty one, especially when your AC unit is struggling to do its job.

Tabata

What You’ll Need

  • 1 kettlebell, 10-25lb. (I used a 25lb. bell for all exercises)

Exercises

Tabata training is no joke. I haven’t done it in quite a while, and I was pleasantly surprised with the heart-pumping workout I got in 20 minutes. I downloaded this free Tabata Timer app on my phone to count the intervals; it worked great — I highly recommend it!

NewImage

If you’re into the tabata thang, give my 20-minute Tabata Jump Rope Workout a try!

Hope your Wednesday (or “Friday”) is spectacular and sweaty.

Have a safe & happy Fourth of July :)

 
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20-minute Tabata {Jump Rope} Workout

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Hi friends,

I told you yesterday, I had a jump rope workout for you, so here it is. This workout is quick ‘n’ dirty, perfect for when you don’t have a lot of time to waste at the gym. Better yet, if you have a jump rope and kettlebell of your own, you can do this sweaty workout at home.

Note: If you don’t want to jump rope for 2 minutes straight, you could also do the jumping tabata style (jump for 20 seconds, rest for 10 seconds, repeat 4x).

Feel free to switch up the kettlebell exercises with any of your favorites, too :)

If you aren’t familiar with tabata training, learn more here & here.

Happy Monday!

Hillary

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