No time for the gym?
Don’t worry, you’re not the only one. The commitments of family and work life as well as other aspects of day-to-day living means that regualr trips to the gym can be quite hard to schedule. For many finding the time to get away for an hour-plus is damn near impossible. Fortunately, I have a fun fat melting aerobics exercise that you can do at home. It’s simple, there is a modification for it (if necessary) and you can get a lot of work done in a very short period of time. Ideal!
To perform this aerobics exercise at home all you need is 15 minutes, an interval timer and some space on the ground. The space can be in your living room, in the backyard or at the beach! So long as you can comfortably situate yourself in a push-up position.RELATED: RECOMMENDED PLANS FOR YOU
Now, if you haven’t used an interval timer before, I highly suggest you watch my video detailing how.
Let’s use Tabata!
This aerobics exercise at home will be performed in three Tabata circuits. The reason we use Tabata is because this exercise methodology has been scientifically proven to burn fat, increase VO2 Max (cardiovascular output) and muscular endurance. We’ll go into much more detail about Tabata and what it entails a little later.
Ready for the big reveal? Drum roll please…
The aerobics exercise at home we will be performing today is the Mountain Climber! For those of you who have done these before, you may not think they’re very fun. In fact, Mountain Climbers are a very challenging aerobic exercise.
However, using the workout I’m about to provide and using yourself as your own competition, you can make Mountain Climbers real fun, real quick.
What are we going to do?
We’re going to be performing 3 Tabata circuits of Mountain Climbers. For those of you unfamiliar with Tabata, Tabata consists of 8 sets of 20 seconds of work, followed by 10 seconds of rest. After completing the first circuit, take NO more than 60 seconds of rest and perform the second Tabata circuit.
Then, after another rest period less-than-or-equal-to 60 seconds, complete your final Tabata circuit. Each Tabata circuit is four minutes long, so factoring in the rest, that’s where I got 15 minutes.
In terms of Mountain Climbers, click here to get a video reviewing how to perform the exercise and any modification of it.
20 Seconds On, 10 Seconds Off
Mindset and goals
Your mindset for the workout should be the following: ‘I am GOING to beat my previous rep count’. So let’s say on Set 1 you do 20 reps of Mountain Climbers. After your 10 second rest, aim for 21 or 22!
Your goal should always be to outdo what you did before. Trust me – by the time your 15 minutes is up, you’ll be drenched and will have accomplished plenty!
Please feel free to comment and let me know how you did. And of course, if you know anybody whom you feel could benefit from this workout, please do share this with him or her.
Until next time!
To read more about Peter Weintraub, visit his Expert Profile.