Healthy Byte: 12-Minute Full Body Workout

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High-intensity interval training (HIIT) is one of the most efficient ways to improve your fitness. Trainer Farouk Houssein (pictured) created this plan to target your entire body in only 12 minutes! (Photo: The Fhitting Room)

When life has you down or stress seems overwhelming, sometimes there’s only one thing you can do: Sweat it out.

The body benefits of high-intensity interval training (HIIT) are well-known: You reap the results of your plan (whether it be cardio, strength, or a combination of both) in a super-short workout. The mental benefits, however, shouldn’t be underestimated: After a HIIT session, you’ll feel refocused, proud of yourself, and powerful. The workouts are so short that even the most crazy-busy person can fit one in.

That’s why we reached out to the HIIT specialists — The Fhitting Room studio in New York City — for a quick, full-body workout that’s also a heck of a lot of fun. The routine below, created and demonstrated by Fhitting Room trainer Farouk Houssein, delivers results in only 12 minutes!

“This workout is efficient and to the point. Anyone who is pressed for time or limited on equipment can do this,” Houssein tells Yahoo Health. “These dynamic exercises combined with the high-intensity design of the workout will build lean muscle and blast fat long after your workout is complete.”

How to do it: The workout has two parts: a 2-minute interval session and an 8-minute circuit challenge. Rest 2 minutes after the intervals before going on to part two of the workout.

PART 1: 4-Minute Tabata Burn

Tabata is a method of interval training that combines all-out bouts of exercise with very short rest periods. For this workout, you’ll do 20 seconds of max effort followed by 10 seconds of rest, and repeat this eight times (4 minutes total). Alternate between the two exercises below each round.

1. Tuckups

Start on the ground, balancing yourself on only your butt and hugging your knees. 

This will be your start and end position.

Then, simultaneously extend the legs and arms out.

Bring your knees and arms in to return to the starting position. That’s one rep.

2. Burpees

Begin standing with feet shoulder-width apart. Bend at the knees and hips to lower your body into a squat, then place your hands on the floor in front of your body.

Then, kick your feet back so that you are in pushup position. Lower your chest to the floor.

Then reverse the movement: Press up to finish the pushup, kick your feet into a squat, and stand up. Complete the move by jumping into the air with arms overhead. All of that is one rep.

PART 2: Full-Body Challenge

For the second part of this workout, set a timer for 8 minutes. Do eight reps of each exercise below, in order. That’s one round. Complete as many rounds as you can before the timer buzzes. (Rest as needed.) Record how many rounds you finish so that you can try to beat your number the next time you do this workout.

1. Dumbbell Thrusters

Perform this exercise as one continuous movement.

To begin, hold a pair of dumbbells at your shoulders with palms in and elbows facing forward.

Then, bend at your hips and knees to lower your body into a squat.

Now rapidly stand up while pressing the dumbbells overhead. (It’s OK to use the momentum of your body to help press the dumbbells.)

Return the weights to your shoulders, and repeat the steps. 

2. Renegade Row with Pushup

Grasp a set of dumbbells, palms in. Set up in a plank position: dumbbells and your toes on the floor, arms straight, with your body forming a straight line from head to toe.

Keeping your body in a straight line, pull one dumbbell up to your chest, squeezing your upper back at the top of the movement.

Return to the plank position.

Row the dumbbell on your other side, then perform a pushup. All of that is one rep.

3. Jumping Alternating Lunges

Begin standing with feet shoulder-width apart. Take a big step forward and lower the body until the back knee gently touches the ground. Keep your shin vertical, and don’t let the front knee pass your toes.

Jump both feet off the ground simultaneously and switch leading legs in the air.

Land in the same position, but with the other leg in front. That’s one rep.

Originally Posted HERE

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Healthy Byte: What Can You Do in 4 Mintues?

New Year, new goals. Isn’t that how the year always seem to start? If you are looking at getting back into the swing of activities but is tight on time, check out this complete routine which can be done in just 4 minutes!

300 movie backround

300 movie backround

Recent research out of Auburn Montgomery University found that a four-minute workout routine can be as effective as five times the amount of traditional cardio. Translation: You can either slog your way through a morning jog as the weather gets colder, or you can do a quickie four-minute routine from your bedroom. Tabata is a method of alternating between 20 seconds of maximum effort followed by 10 seconds of rest, repeated for a total of eight times.

In the study, the participants who performed body-weight squat jumps during a four-minute circuit burned 13.5 calories per minute and doubled their metabolic rate for 30 minutes afterward. “Having limited time, or not enough willpower, to do long sessions doesn’t mean you can’t get in a good workout,” says study author Michele Olson, PhD. Just don’t slack off for even 10 seconds, because the benefits will drop considerably, she says. With only four minutes of your precious time, every minute counts.

Get your four-minute fix with the moves ahead, created by Amanda Young, a group fitness instructor at Equinox in New York City. For each move, alternate between doing 20 seconds of maximum effort and 10 seconds of rest. Repeat for a total of eight times. That’s it: Four minutes, then hit the showers. “The beauty of Tabata is that it can be done anywhere and with any moves, making the body more efficient in much less time,” says Young. Ease into this routine by perfecting one move; then, each week, increase your workout time by adding in another move from the list. After a month, you’ll be able to do all four moves together — and still clock in under 20 minutes. So bid adieu to the holiday slump and say hello to a stronger, fitter you this new year.

Push-Up To Plank Jack

Start in plank position, with your shoulders over your wrists, your legs extended back, and your feet shoulder-width apart.

Bend your elbows to lower your chest down to the floor, keeping your neck elongated.

Then, push your body back up into plank position. Jump your feet out wider than shoulder-width apart, and then quickly back together. Repeat.

Jump Lunge Chop

Start standing with your feet hip-width apart and your arms overhead, with palms facing each other (hold a medicine ball or the ends of a dumbbell to make it harder).

Jump your left leg back, bending both knees 90 degrees in a lunge position. Simultaneously, keep your weight on your front foot, swing your arms down across the outside of your front (right) leg, and twist your torso to face the right.

From the lunge position, jump up back to standing (with your feet hip-width apart), raising your arms overhead. Then, quickly switch your legs as you jump your right leg back and sweep your arms down across the outside of your left leg. Repeat.

Speed Skater

Stand with your feet together, your knees slightly bent, and your arms in front of your chest, palms in. Keeping your knees bent, take a big step or jump as far to the left as you can, kicking your right foot up behind you, keeping your right heel off the floor, and swinging your left arm behind you.

Repeat on the other side by taking a big jump to the right, kicking your left foot up behind you, and swinging your right arm back. Repeat.

Broad Jump To Football Fast-Feet

Start in squat position, with your feet hip-width apart, your knees bent, your weight in your heels, and your chest lifted; raise your bent arms in front of your chest.

Jump both legs forward as far as you can go.

Land in a squat position, with your arms in front of your chest.

Return to start by running backwards on your toes in small steps, as quickly as you can. Repeat.

Originally Posted HERE

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