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6/29/2014

Workout Like a Boss





Summer is in full swing and we are headed straight for bikini season. I am bound and determined to fit into my bikini so its time to break out the GYMBOSS and gear up for some serious fat blasting, metabolism boosting workouts. I’m focusing on interval training this summer because it works!  A short tabata session is just as effective as an hour long workout It also ignites the after burn effect —allowing you to burn fat for up to 48 hours after your workout.  Most importantly, for the lifters out there, these short intense tabata workouts burn fat while retaining muscle. 

Tabata Workout:
20 seconds work // 10 seconds rest // repeat 8 X // 4 minutes 
  
Benefits
-burn fat long after your workout      
-retain muscle
-increase VO2 Max
-short and effective 

GymBoss Timer— your new bff

Now, at first, I thought, “Why do I need a timer when I can use my handy smartphone?”.  Well, I soon learned that my new galaxy phone isn't exactly built for the gym. It can barely handle humidity,  much less sweat  or thrashing around with weights. Plus, shoving a tablet sized phone in my bra or in a tight arm band was a hot mess. So I upgraded. Thank you GymBoss! With this little timer, I can time crossfit, circuit, tabata, and other interval style workouts. 


If you’re short on ideas for your Tabata Training, 
check these out below.

Tabata
Pick one exercise: burpees, tuck jumps, squat thrusts, mountain climbers, planks.
Set the timer for 20 seconds of work, 10 seconds of rest and repeat for 8 cycles for a total of 4 minutes.
Repeat again, or select a new exercise and repeat for 8 cycles or 4 minutes.


Max Out! Timed
Use the timer function to see how long it takes you to do 50 burpees. Go!! Test it out with your friends.
Or, set the timer to 3 minutes and see many burpees or pushups you can do without puking. Set!


Circuit
Pick 8 different exercises and rotate after each rest period. Perform all 8 exercises in one set for a total of 4 minutes, then repeat the full circuit. Check out the total body circuit below. These work great for isolating one body part and hitting all areas of the muscle. Try this on ab day and feel the burn! 









The possibilities are endless! Please know, this is an affiliate link, so I make a very small percentage of the sale, if you do decide to order one.  

If you're ready to take your workouts to the next level, grab your timer today! Oh, and don't forget to print the workout or take a screenshot with you. :)





Let me know in the comments below. 
What's your favorite go-to circuit exercise?