Home Exercise 1:
This is a high intensity interval, or better known as HIT. High intensity interval is a type of short but intense exercise that targets multiple body parts. It is considered both aerobic (because you maintain a high heart rate) and strength training. It is also great for weight loss because it boosts your metabolism and keeps it elevated for a few hours as your body tries to recover. It is great for home exercise and requires minimal equipment if any. Here we will provide the option of with equipment and without. Limit HIT to 1-2 sessions per week at most as the exercises are taxing on your body. Always take an easy day between the sessions.
We also recommend that you use a timer, and if you have a smart phone or tablet, we highly recommend you download Tabata app. Tabata has a system which gives you the count down and notifications for each period, allowing you to focus on your exercise rather than your watch. If you choose to use a timer, then make sure it is close to you and visible so you can clearly see it. Interval training is all about short segments of high intensity and rest, so you have to pay close attention.
Ok, here we go:
At the track or with a Treadmill:
Run on treadmill: 5' easy, 3x20" sprint with 40" walk in between, 2' easy run.
Treadmill/Track sprint: 1'
Push ups: as fast as you can: 1'
Air squats: as as you can: 1'
Plank hold: 1' (or as long as you can in 1')
Repeat this 2-8 times (by the last set you should be sweating and out of breath but still standing).
Try to add one extra set per week till you reach 8 rounds.
Walk or jog slowly: 5'
HIT interval without Treadmill or track or unable to run.
1' mountain climber
1' easy high knees
Repeat two times.
Do the same exercises, instead of run do high knees.
Walk outside or around the house: 5'
Note: another alternative is to replace running with a stationary bike if you have one.