Tabata Training: A Four Minute Full Body Workout

You hear a lot of outlandish claims in the fitness world.

• Drink beet juice to lose weight.
• Electrocute your abs for a six pack.
• Do this four minute workout to “get shredded.”

Hold the phone, that last one could really be true. It’s known as Tabata training, and the exercise can actually improve one’s physical endurance and increase muscle power^[1].

Boom! That’s a 2-for-1 special right there

Of course, a brutal Tabata workout can also result in you passing out in a pile of your own drool and sweat at the end. Gross.

So what’s the dealio?

Should you be implementing this four minute workout strategy into your routines?

Or is it something best left to Olympic athletes and Spartan Race champions?

Grab your headband and let’s explore!  

What is Tabata Training?

“Tabata” comes from Dr. Izumi Tabata, a former researcher at Japan’s National Institute of Fitness and Sports in Kanoya. Tabata developed an extreme form of High Intensity Interval Training (HIIT), which can already be pretty extreme.

Let’s back up there a minute, because you may be asking, “What is HIIT, Steve-a-rino”?

HIIT is a form of interval training. It’s a sequence of intense exercise followed by a short pause to rest, then back to intense exercise, and then back to rest. Annnnnnd repeat!

In other words, doing sprints, then walking, then back to sprints. Alternating back and forth for roughly ten minutes. This would be an example of High Intensity Interval Training.

Dr. Tabata wanted to see just how short, and how intense, the interval training could be to observe measurable gains.

He got an answer:

Four minutes.

The doctor designed a training where participants gave their maximum effort for 20 seconds, then 10 seconds for rest. They repeated this cycle for four minutes – in other words, eight 30-second cycles. That in a nutshell is a Tabata exercise.

Brutal, but potentially very effective for improving cardiovascular health and endurance.

Let’s dig into the study itself and the results!

Does Tabata Training Work?

Dr. Tabata tested his routine on two groups of athletes^[2]. Five days a week, for six weeks, they were prescribed the following routines:

• For all five days, Group 1 pedaled a stationary bike for an hour at 70% capacity.
• For the first four days, Group 2 did eight intervals on the bike using the Tabata principle (sprint for 20 seconds, rest for 10, repeat). On the last and fifth day, they did a 30 minute “moderate” ride, followed by an extra two minutes of Tabata sprints.

How’d the results go?

Group 1 strictly increased their maximum aerobic capacity by 9.5% (how long you can run). However, the second group crushed it.

Group 2 not only increased their aerobic capacity by 14%, but they also increased their anaerobic capacity (how long you can run at maximum effort) by 28%!

Said another way: after the experiment, the Tabata training group increased their ability to bike for longer, and harder, compared to the group who trained with regular cardio.

The amazing thing to consider is the time dedicated:

• Group 1 worked out for 300 minutes a week.
• Group 2 worked out for only 88 minutes (they did a 10 minute warm up prior to their intervals, which we’ll talk about shortly).

More results in less time? As a lazy nerd who also wants to look good, sign me up!

The experiment left Dr. Tabata with the belief that six to eight very hard 20-second intervals with 10-second rest periods may be one of the best possible training protocols when it comes to efficiency.

“Never train for more than 4 minutes, great! Back to the couch for me. Thanks Steve!”

Hold your horses there, partner.

For starters, what are you even doing with horses while reading this article?

Secondly, I need to mention this: Tabata developed and tested his protocol on Olympic athletes (skaters, specifically) with one specific type of exercise.

These folks are some of the top of the top when it comes to fitness. And the Tabata workout left them physically exhausted.

So, what if you’re not an Olympic athlete? 

Can you still receive a lot of benefits from training in this style?

It’s worth giving it a chance.

The big point I want to make: “intense exercise” is purely subjective.

“Sprint” doesn’t have to mean ALL OUT SPRINT. If you are very out of shape and training for your first 5K, then your “sprint for 20 seconds” might be a VERY light jog.

And that’s perfectly okay.

The goal is to push yourself outside of your comfort zone for 20 seconds at a time, before resting for 10 seconds, and repeating. Everybody’s “comfort zone” is different. Which means everybody can challenge themselves.

We’ll touch on this again later.

For now, let’s chat about some practical ways to start Tabata training.

What are some Tabata Exercises?

You’ve got a lot of options for Tabata exercises, but you can’t do any Tabata training if you get hurt or end up collapsed on the ground, right!?

So no matter which one you pick, please always start with a 5-10 minute warm-up! You want your heart rate up and muscles loose so you don’t hurt yourself. Tabata himself made sure his athletes warmed up before going all out.

And then after you’re done, cool down! Your heart will be racing and your muscles will be twitching. You need to bring them back to down to normal levels. So go for a slow walk. Do some stretches or some yoga. Bust out that foam roller.

Deal? Deal.

Here are my favorite types of Tabata training:

• Sprints. Simple enough.  Sprint for 20 seconds, rest for 10. Sprint for 20, rest for 10.  This is tough to do without a partner yelling out your times. Personally, I run with a stopwatch with big numbers and glance at it around 20 seconds to make sure I stay on time.
• Elliptical Machine. Less wear and tear on your joints, but tougher to go “all out” because it can only go so fast. Crank the resistance all the way up if you can handle it.
• Rowing Machine. This was the exercise of choice to shred pounds for Gerard Butler (King Leonidas in 300) 
• Stationary Bike. It’s a bike.  Pedal like hell. This is what Tabata used with his athletes.
• Jump Rope. Grab a jump rope, and go as quickly as possible following the Tabata protocol. Guaranteed to leave you jumping up and down like a little kid in a puddle…of sweat. Nasty. Effective.

Cardio workouts are generally the recommended type of exercise for Tabata. In theory, it’s pretty easy to rev up your effort to max when doing sprints or biking.

That’s why they are popular for Tabata.

However, I want to note that all sorts of other exercises can offer a full body workout when doing Tabata.

Consider these for Advanced Tabata movements, especially if you’re looking to build more than just endurance or cardiovascular health:

• Squat Thrusters. Start by standing tall. You then want to squat down and explode your legs back into a plank position (top of a push-up). Then bring your legs forward to a squat position and jump up! Like so:

• Push-Ups. Make sure you do your push-ups correctly! It pains me to see so many people with improper form at the gym. You can scope out my in-depth article right here, but I’ll mention an important point on form: think of your body as one giant straight line. Also, if you need to start on your knees, that’s okely-dokely. A knee push-up is WAY better than no push-up. Want a video to get started? Of course you do:

• Burpees. A burpee is kind of like a squat thruster, but with a push-up included! Extra credit! Start just like you would with a squat thruster, but when you’re at the top of your push-up, go all the way down and back up. When your back at the top, bring your legs up to a squat and then jump. Like this:

• Pull Ups. (Can’t do a pull-up yet? Read this). My favorite exercise. Start with your hands shoulder width apart on your chosen bar. As you lift, focus on pinching your shoulder blades down and back. Once at the top, lower yourself slowly. We’ll walk you through it here:

For all the above, try and follow the Tabata protocol the best you can. For 20 seconds, do as many burpees as possible while keeping perfect form. Then give yourself 10 seconds to catch your breath before jumping into more burpees. Follow the same cadence for any of the more advanced moves.

Hang in there.

Four minutes will go quick! Here’s Everclear’s “I Will Buy You a New Life,” which is almost exactly four minutes long, and is the most obscure reason I could work this wonderful band from my youth into this article:

When you’re done with your Tabata routine, record your results (once your hands stop shaking), and next time around – try to beat your score for total reps!

Let’s chat about some resources so you don’t have to count in your head. Or coordinate your workout to pop songs.

Tabata Timer Recommendations

A timer is useful for doing Tabata – especially if you’re running and aren’t able to look at a screen to see the time remaining for each segment.

As previously mentioned, you can rock an old school stopwatch like a boss, or you can get a bit more technologically advanced. 

This is the dawning of the age of aquarius apps, so download one of the following and use it to track your Tabata workouts:

• Runtastic. Don’t let the name fool you, this free app is for more than just running. You can customize for many different interval workouts, including Tabata. And the interface looks slick.
• Seconds. It’s free and customizable to Tabata and other forms of HIIT. It can also integrate with your music, which is pretty sweet.
• Tabata Stopwatch Pro. This app is specifically designed for Tabata. And it shows. The display can be seen from far away, useful for burpees or squat thrusters. Also, it’s free.
• Tabata Timer for HIIT. This app is one of the best reviewed on the market. Which is awesome, considering it too is free. It can also track your weight, BMI and daily workout history. Plus, the trumpet sound effect found in the app is hilarious.
• TABATACH. I’ll be honest, I just really like the name of this one. Makes me giggle.

We’ve gone over some tools to help you during a Tabata workout. I want to make an important point about Tabata training before we get too ahead of ourselves.

Mistakes to avoid when doing Tabata Training

You might hear that it’s actually extremely difficult to do true Tabata training. Tabata ran his experiment with Olympic athletes, who were able to reach a crazy amount of oxygen utilization, 170% VO2max.

For a normal person to get anywhere close would probably make them vomit from extreme exertion.

Who cares!?

I don’t care if you’re doing ugly push-ups and you can’t run.

You’re trying, right!? And you’re doing the work.

Worry about getting started first. Deal with getting better next.

Studies have replicated Tabata’s results with subjects who were “recreationally active” and did exercises such as burpees and squat thrusters^[3]. So claims of not doing “true Tabata” miss the point.

Tabata himself has stated as such by explaining it’s the effort of going to one’s physical max, that is critical of the benefit of Tabata training^[4]. Don’t worry about VO2max. If you try a Tabata program, the importance is going hard for YOU. We’re not going to worry about VO2max – we’re gonna worry about challenging ourselves.

This means if you need to do “Tabata” in a way that is just walking faster vs walking slower, it’s a start!

We all start somewhere, and it begins with taking the first step.

Still overwhelmed and need help on taking your first step?  

Don’t beat yourself up, we can help!

One of the reasons we created our 1-on-1 coaching program is to make exercise less scary for busy people like you. We can help you get started with interval training, strength training, or help you find something else without a stopwatch that might be a better fit for you.

Want to learn more about our private coaching? We’ll be happy to talk with you and learn your story and see where we can help, no matter what! Click on the button below to schedule a free call with Team Nerd Fitness.

Will Tabata Training or HIIT help me lose weight?

Maybe!

Exercise is important for cardiovascular health and overall wellness. However, to ALSO lose weight, you need to focus on what you eat.

As we say in our Rules of the Rebellion, “you can’t outrun your fork.”

That means your nutrition is 80-90% of the battle in the war for weight loss. If you get most of your food via drive-thru, you don’t like veggies, or you’re just not quite sure how to fix your nutrition, I hear ya.

Check out our Beginner’s Guide to Healthy Eating for guidance on how to dial in your diet.

The other 10-20% of the battle for weight loss? It’s exercise. So if you’re already eating well, a Tabata or HIIT style workout would be a great tool. It’s not hard to find studies of HIIT helping with fat loss^[5]. 

It’s one of the reasons interval training has become a staple in the fitness community.

Another beauty of Tabata: it only takes 4ish minutes, and ANYBODY can find 4 minutes in the day to get a quick workout in. The REAL benefits come from the fact that training for 4 minutes can:

• Help you keep momentum. If you’re trying to stay consistent with your workouts during a hectic week, 4 minutes is better than no minutes!
• Assist with thinking “I am exercising to be healthy, so I need to continue eating well.” I personally eat better on days when I exercise, because I know how important nutrition is for overall health.
• Be done anytime, anywhere.  It’s snowing out, your kid is sick, and you don’t have any gym equipment? Great – you still have the time (4 minutes), space (anywhere), and the equipment (nothing) to pick an exercise above and go for 4 minutes.

If the idea of Tabata or HIIT freaks you out and you’re afraid you’ll hurt yourself, check out our Beginner Body Weight Workout for a great alternative to begin.

If you are looking to develop more endurance and cardiovascular health, check out our Couch to 5K write-up and start there.

The most important thing: get moving, and course correct along the way. The best workout program is the workout you actually stick with. Tabata said as much himself with “Any exercise is beneficial.” That’s why he encouraged readers on Reddit to train in a way that is sustainable^[6]. 

Starting a Tabata or a HIIT Workout Today

HIIT and Tabata can really shock your body. Which can be good. After all, the only way to grow and get better is to push yourself outside of your normal comfort zone.

Pushing yourself to run faster, or to do one extra push-up, or to lift one more pound…that’s where the real change starts to happen!

YOUR MISSION: Try a simple and safe Tabata protocol during your next workout.

Go to a park (or hop on a bike at the gym) and practice varying your speed by walking, running, jogging, etc, to get warmed up.

Then, after you’ve gotten comfortable, bust out your timer. Start doing a HIIT protocol (alternating periods of fast and slow), or go full Tabata for 4 minutes if you’re feeling adventurous.

Feel free to stop if you feel yourself pushing too far, or scale the intensity way back. Push yourself, but leave some in the tank to make sure you can still walk tomorrow!

Give it a shot, and let me know how it goes.

On my mark…

Get set…

Go!

-Steve

PS: If you are still confused on what exercises to do, or you are training for specific goals that you can’t quite figure out how to accomplish, we’re here for ya! Schedule a free call with us through our Nerd Fitness Coaching page. This is our 1-on-1 online coaching program where we build custom workout programs and offer nutritional guidance to busy people like you!

###

All photo credits can be read in this footnote^[7].

Footnotes    ( returns to text)

1. We’ll talk about this again, but here’s Medicine & Science in Sports & Exercise study
2. Tabata’s landmark study can be read in detail right here.
3. Check out one such study from Applied Physiology, Nutrition, and Metabolism right here.
4. Read Tabata’s AMA on Reddit over here.
5. Check out one such study on HIIT and fat loss right here.
6. Seriously, that AMA with Tabata is awesome.
7. Photo Credits: The Rebel, dog, stationary bike, Leia on Hoth, Clockwork, spin cycle, weight loss, running

source https://www.nerdfitness.com/blog/tabata-the-most-efficient-4-minutes-of-your-life/

Common Causes of Back Pain: Pulseroll Recovery

Back pain is the largest single cause of disability in the UK; it’s estimated that an astonishing 80% of us are affected by back pain at some point during our lives. This uncomfortable and debilitating experience often occurs sporadically, resulting in absence from work, an inability to enjoy personal time, and medical visits.

Whether you’re sat in the office, exercising intensely, or even just picking a pencil up off the floor, back pain can strike at any time.

There are many common causes of back pain that you may be unaware of. As it’s an extremely prevalent issue, we’ve compiled a list of causes coupled with Pulseroll solutions to help you when back pain strikes:

Non-specific Back Pain

Sometimes back pain may be a result of an injury such as a sprain or strain, but it often occurs for no apparent reason. You may wake up with it one morning or it could develop during the day, resulting from poor posture or lifting something awkwardly. It’s rare that non-specific back pain is anything serious and normally improves over time.

Medical Conditions that Cause Back Pain

 According to the NHS, conditions that can cause back pain include:

• A slipped (prolapsed) disc
• Sciatica
• Ankylosing spondylitis
• Spondylolisthesis

These conditions are treated differently to non-specific back pain.

Feeling Anxious and Run Down

The overlap of anxiety, depression, and pain is particularly evident in chronic low back pain. Being anxious activates the body’s stress response, causing us to become extremely tense and more resilient in order to ‘fight or flight’ from a perceived danger. Chemical changes also occur in the body and lead to muscle tension and spasm, resulting in back, shoulder, and neck pain.

It’s often difficult to find the motivation to move out of your bed when you’re feeling overwhelmed with anxiety, and when it’s coupled with back pain, the prospect of moving seems impossible.

However, if you avoid moving your back completely, it could make the symptoms worse, so here is how you can use Pulseroll at home to alleviate the pain:

Peanut Massage Ball Exercise For Lower Back Muscles

The Pulseroll Peanut Massage Ball is fantastic for releasing knots and tension in your lower back. Its handy size makes it portable and lightweight for when you’re on the move, and the unique shape allows you to target and alleviate trigger points in the lower back region. You don’t have to worry about the Peanut Massage Ball losing power whilst you’re on the go either, thanks to the 3-hour rechargeable battery. You may also find that using the Pulseroll Peanut Ball on the glutes and hip flexors can help your back pain.

The Peanut Massage Ball also includes 4 vibration speed settings for you to choose from. Try them out with our techniques and positioning to see which one provides the most relief.

Take a look at our expert video guide for how to use the Peanut Massage Ball on your lower back.

Vibrating Foam Roller For The Lower Back

If your lower back pain is being caused by the tightening of muscles in the area, using a Vibrating Foam Roller can help enhance blood flow to the muscles, alleviate trigger points, and soften connective tissue.

The vibrating foam roller also includes a rechargeable battery and 4 vibration speed settings for you to choose from. Test them all out to see which setting provides the most relief for your back pain.

The correct technique and positioning when using a foam roller is vital for effective results and avoiding aggravating the issues further. See our expert video guide for the best foam rolling technique for lower back muscles:

If your back problems persist, then visit your doctor; they may recommend extra treatments if they don’t think your pain will improve with self-help measures alone.

For more Pulseroll recovery tips and techniques, follow us over on Facebook, Twitter, and Instagram.

The post Common Causes of Back Pain: Pulseroll Recovery appeared first on Pulseroll.

source https://pulseroll.com/common-causes-of-back-pain/

source http://pulseroll.blogspot.com/2018/10/common-causes-of-back-pain-pulseroll.html

Let’s Go, Stephen Danyo and Terry Flanagan!

It’s fight night on Saturday, with Pulseroll ambassador Stephen Danyo taking to the ring, boxing on Sky Sports! Over in America, Terry Flanagan also steps between the ropes as he takes on Regis Prograis in the World Boxing Super Series.

Former WBO European Champion Danyo will be competing at middleweight on the bill, topped by John Ryder’s clash with Andrey Sirotkin, he’ll be coming up against Felix Cash.

Stephen Danyo makes use of Pulseroll

Stephen Danyo has long been a user of Pulseroll, making great use of the Pulseroll and Pulseroll Peanut as essential parts of his recovery workflow. The intensity of the vibrating foam roller, plus rechargeable batteries make the product perfect for a recovering athlete. You can see more of our work with Stephen in his official Pulseroll Athlete Profile, and learn more about the intense recovery product.

In America, former WBO World Champion Terry Flanagan looks to get back to winning ways as he competes in the World Boxing Super Series. ‘Turbo’ will be taking to the ring in New Orleans against the dangerous Regis Prograis in a lightweight bout, his return from the first loss on his record, when he lost a split decision contest to Maurice Hooker in his hometown of Manchester.

The World Boxing Super Series has been a formidable success already, seeing superstars rise in both the super middleweight and cruiserweight divisions, where Callum Smith and Oleksandr Usyk took the crowns of their respective divisions.

We’d also like to extend a huge good luck to Hughie Fury, who also steps into the squared circle on Saturday, the latest step on his route to a heavyweight world title. The Mancunian lost on points when he last challenged, to New Zealander Joseph Parker. This weekend however, he gets the chance to put that right, as he comes up against hard hitting Bulgarian Kubrat Pulev. The clash has been ordered by the International Boxing Foundation (IBF), who have made the fight a final eliminator, meaning the winner will be guaranteed against current heavyweight king, Anthony Joshua.

Good luck, Stephen, Terry and Hughie, we’re behind you!

Keep up to date with Pulseroll, our ventures and products by following us on Facebook and Twitter

 

The post Let’s Go, Stephen Danyo and Terry Flanagan! appeared first on Pulseroll.

source https://pulseroll.com/lets-go-stephen-danyo-terry-flanagan/

source http://pulseroll.blogspot.com/2018/10/lets-go-stephen-danyo-and-terry-flanagan.html

15 Free Circuit Training Routines: Build Strength and Stamina

I hear two common excuses every day from people who don’t work out.

• “I don’t have time.”
• “I get bored.”

Well there Rebel, you’re in luck (unless you love excuses).

Today we are going to talk about circuit training! It’s fast, varied, and effective. If you find yourself with no time to get sweaty or getting bored on a treadmill, a circuit training workout could be just what the doctor ordered.

Or not.

But if you have a doctor prescribe you circuit training, that doctor is awesome.

Consider this the ultimate guide for circuit training! I’ll explain the benefits below, but if you’re just looking for routines to follow, click each below to take you to that workout:

• Warm Up Circuit
• Beginner Bodyweight Circuit
• Advanced Bodyweight Circuit
• Playground Workout Circuit
• Kettlebell Workout Circuit
• Beginner Gym Circuit
• Hotel Workout Circuit
• The Batman Workout Circuit
• The Lord of the Rings Workout Circuit
• The 300 Workout Circuit
• The Wolverine Workout Circuit

Some of the workouts will have multiple circuit choices for you to pick, depending on your fitness level. If I did the math right, there’s 15 total.

Let’s go!

What is circuit training?

The “circuit” in circuit training comes from the fact that you do a sequence of exercises back to back to back, and then you repeat the sequence. And then again. You cycle through the planned sequence of exercises, or circuit, multiple times.

That’s circuit training.

Generally you hit each major muscle group during one full circuit. You may do lower body for one exercise. Then upper body the next.

You’ll find all sorts of difference circuit training sequences. Here’s some things most will have in common:

• Several different exercises. A normal circuit will have five to ten different movements per circuit. You’ll often hear these referred to as “stations.” Overhead press station, squat station, etc.
• Little to no rest in between. The goal of circuit training is to keep your heart rate up. Ideally, if you’re physically able, you go from one exercise to another without stopping. Maybe you rest after the whole circuit. Maybe.
• Rinse and repeat. Generally you’ll run through your circuit a few times. Three rounds is common.

Make sense? The point here is to work different parts of your body with different exercises, and then while those parts are recovering, you’re working on your other movements! This helps build cardiovascular health, while also improving muscular endurance and strength. Plus you’ll burn calories!

As we lay out in our article, Cardio vs Interval Training vs. Weight Training, research supports that doing strength training circuits is great for weight loss and overall health. More importantly, for somebody with limited time, doing a strength training circuit is more effective at building strength and burning fat than an equivalent amount of cardio.

In other words, if you are trying to lose weight, you should be doing circuit training.

Now, I understand this stuff can be confusing, and knowing which workout to follow for your body type and goals is really challenging. Which circuit? How should you be eating? How many days should you rest between workouts? What is the meaning of life!?

If that sounds like you, you’re not alone.

Answering questions like these is what lead us to create our 1-on-1 coaching program.

(Admittedly, we’re still working on the “meaning of life” one).

So here’s how it works: we get to learn each person’s goals, lifestyle, challenges, and situation: kids? night shift? travel frequently? All the above? We got you covered.

Then we pair that person with a coach from Team Nerd Fitness that fits their personality, gets to know them better than they know themselves, and builds a custom workout program and nutrition guidance to help them reach their goals!

Want to see if we are a good fit for each other? Click on the button below to schedule a free call, and we can decide if this is something that can help you reach your goals!

Why Should I do circuit training?

Generally, you’ll hear exercise divided into strength training or aerobic exercise (cardio).

What’s the difference, you wonder?

• Strength training. Strength training is also referred to as anaerobic exercise, which would be a short burst of energy for movement. Think of a push up or pull up. These exercises help build and tone muscle.
• Aerobic Exercise. “Aerobic” means “needs oxygen.” Your heart rate increases to get oxygen where your body needs it, thus the word “cardio.” Running, biking, or jumping jacks would be examples of aerobic exercise.

The thing about a circuit is, you actually do both categories. Presses and lunges fall into strength training. Jumping jacks are cardio. And since you aren’t stopping much in between stations, you’ll need more oxygen, and voila. Even more cardio.

With circuit training, you build muscle and burn fat WHILE building stamina.

As Michael Scott would say, “that’s a win, win win.”

There’s some debate on what kind of exercise is better for weight loss: aerobic or anaerobic.

My thoughts? If you’re limited on time and only can pick one, I would pick strength training: when you strength train, you break your muscles down, and your body needs to work extra hard over the next 24-48 hours to rebuild those muscles (with increased calories burned).

Don’t overthink this though, we can cover both with a circuit.

Before and after your circuit training: Warm up and stretch

No matter which circuit you pick, I want you to start with one important thing:

Warm up!

I cover why to warm up in an article found right here. It doesn’t have to be much though, give it about five minutes to get your muscles active and your heart rate up. This will help you do exercises properly and help prevent injury. You can run in place, do air punches and kicks, or some jumping jacks.

Here is NF Senior Coach Staci (you might know her incredibly story) showing you many beginner options you can use to warm up as well:

Did I just tell you to prepare for circuit training, with a circuit?!

If you’re curious, here’s my personal warm-up:

• 2-3 minutes of jump rope
• 25 jumping jacks
• 20 body weight squats
• 5 lunges
• 10 hip extensions
• 5 hip rotations each leg
• 10 forward leg swings
• 10 side leg swings
• 10-20 push ups
• 10 spiderman steps

Our goal isn’t to tire you out, instead we want to warm up you up. That’s step one.

Completing your chosen circuit training routine would be step two. Below, you’ll find 15 workouts you can follow along with!

 

Beginner Bodyweight Workout Circuit

This workout circuit, as we lay out in our Beginner Bodyweight Workout article, is as follows:

• 20 bodyweight squats
• 10 push ups
• 20 walking lunges – 10 each leg
• 10 dumbbell rows (using a gallon milk jug or another weight)
• 15 second plank
• 30 jumping jacks

Run through this circuit three times. If you don’t have milk in the house for the rows, find something of roughly the same weight with a good handle.

If you want to download this Beginner Bodyweight Workout as a worksheet, you can do so when you sign up in the box below:

Grab Your Beginner Bodyweight Routine Worksheet. No Gym Required!

• Complete this workout at home, no equipment required
• Avoid the common mistakes everybody makes when doing bodyweight exercises
• Learn how to finally get your first pull-up

I identify as a:

Woman

Man

Advanced Bodyweight Exercises Circuit

If the beginner circuit above is too easy for you, move on to our Advanced Bodyweight Workout Circuit. Check out the original article where we covered it here. The workout looks like this:

• 10 one legged squats – each side [warning super-difficult, only attempt if you’re in good enough shape]
• 20 body weight squats
• 20 walking lunges (10 each leg)
• 20 jump step-ups (10 each leg)
• 10 pull ups [or inverted bodyweight rows using your kitchen table]
• 10 dips – bar stools
• 10 chin ups [or inverted bodyweight rows with underhand grip]
• 10 push ups
• 30 second plank

I warn you, the above circuit will hurt… in a good way. You should be proud if you can get through this three times.

Playground Workout Circuit

Do you have a nearby playground? Why not workout there! If you have kids, you can do it together. Or let them ignore you.

I’ll give you a Level One workout, and a Level Two. Check out the main playground article for some Level Three exercises.

Level One

• 20 Alternating Step Ups (10 each leg)
• 10 Elevated Push Ups
• 10 Swing Rows
• 8 Assisted Lunges
• 10 Bent Leg Reverse Crunches

Level Two

• 10 Bench Jumps
• 10 Lower Incline Push Ups
• 10 Body Rows
• 8 Lunges
• 10 Straight Leg Reverse Crunches

After you’ve gone through a complete set three times, go down the slide!

Kettlebell Workout Circuit

Have a kettlebell lying around? Use it for a circuit!

Here’s our kettlebell workout full write-up, but you can also just watch the video and see the workout here:

• 8 Halos (each side)
• 10 Goblet Squats
• 8 Overhead Presses (each side)
• 15 Kettlebell Swings
• 8 Bent Over Rows (each side)
• 6 Front Rack Reverse Lunge (per side)

Once you’ve done the above three times, go ahead and put your kettlebell away for your final step: stretches.

If you want a kettlebell worksheet, grab one by signing up in the box below:

Grab Your Beginner Kettlebell Routine Worksheet!

• Complete this workout at home or gym with 1 kettlebell.
• Avoid the common mistakes everybody makes when doing kettlebell exercises.
• Build strength, burn fat, level up your life!

I identify as a:

Woman

Man

Beginner Gym Circuit Training

If you have access to a gym, you have a lot of circuit options. If you 

If it’s your first time stepping foot in a fitness facility, check out our Beginner’s Guide to the Gym. The gym can be a scary place, but we’ll give you a strategy to get comfy.

We’ll also walk you through each movement above, for both Days A and B below. I would recommend reading that article, going through the leveled progressions, and working your way up to the circuits below:

Day A

• 10 barbell squats
• 10 push-ups
• 10 pull-ups or pull-up alternatives!

Day B

• 10 barbell romanian deadlifts/regular deadlifts
• 10 push-ups
• 10 dumbbell rows per arm

Alternate your circuits on different days. Rest in between. “Day A” could be Monday. Rest Tuesday. Wednesday could be “Day B.”

The Hotel Workout Circuit: For Travelers that Train

Sometimes, you just plain find yourself stuck in a hotel room. Maybe you can find the hotel gym, but I bet it’s terrible! It probably has 2 machines, a broken treadmill, and no free weights. 

Ugh.

Instead, how about a workout circuit you can do in the room itself! Utilize the furniture to its full potential.

Level 1

• 20 Body Weight Squats (you don’t need a chair like in video, that’s just if you need help)
• 15 Incline Push Ups (feet on floor, hands on edge of bed or desk)
• 10 One-Arm Luggage Rows (each arm, use your suitcase as your weight)
• 10 Reverse Crunches

Level 2

• 25 Overhead Squats
• 20 Push Ups
• 10 Inverted Rows (using the desk in your hotel room…just don’t break it!)
• 15 Reverse Crunches

Set the alarm clock to 15 minutes from now and see how many circuits you can do!

Check out our full post on hotel circuits if you want Level 3!

Nerdy Circuit Training Exercises

If those workouts above don’t tickle your fancy, we have these other nerdy circuits you can do too!

The Batman Workout Circuit

 

Day 1

• 5 Rolling Squat Tuck-up Jumps
• 5 Side to Side Push-ups
• 5 Modified Headstand Push-ups
• 5 Jump Pull-Up with tuck / Pull-Up with Tuck-Up
• 8 Second Handstands against wall

Day 2

• 5 ‘180 Degree’ Jump Turns
• 8 Second Tuck Front Lever Hold
• 8 Second Tuck Back Lever Hold
• 8 Second Low Frog Hold

The Lord of the Rings Workout Circuit

 

Superset 1: The Fellowship of the Ring

• 3 “YOU SHALL NOT PASS!” Slams (3 medicine ball slams)
• 7 Legolas Bow Pulls (7 renegade rows).
• 9 “One does not simply walking lunge into Mordor” (9 lunges, each leg).
• 1 Minute: Hip “Bridge of Khazad Dum” (hip raises and hold at the top position for 1 minute)

Superset 2: The Two Towers

• 3 Riders of ROWhan (3 bodyweight rows)
• 7 Gimli “Shall I get you a box?” jumps. (7 box jumps – REALLY explode)
• 9 Helm’s Deep-Squats. (9 bodyweight squats – get your ass to the ground. Way down.)
• 1 Minute Tower of Orthanc Holds (Kick up against a wall and hold a handstand for as long as you can until 1 minute is complete, in as few as sets as possible. Can’t hold a full handstand? Check out the variations in our Guide to Handstands.)

Superset 3: The Return of the King

• 3 Eowyn “I am no Man!”makers  (3 manmakers)
• 7 Light of Galadriel raises (7 arm overhead dumbbell presses)
• 9 “Army of Dead”lifts (9 light weight reps, barbell or dumbbell)
• 1 Minute Samwise Gamgee Carries (As demonstrated here by AKLulu carrying me at a NF meetup) A heavy sandbag over the shoulder works too.  No sandbag? Just carry two dumbbells around the gym for a minute.

If you can get through a superset three times, consider yourself an honorary Ranger. Nothing found in Mordor can faze you.

The 300 Workout Circuit

 

The below circuit is no joke. Then again, neither were the Spartans.

• 25 Pullups – 25 reps
• 50 Deadlifts with 135lbs
• 50 Pushups
• 50 ‘24-inch’ Box jumps
• 50 Floor wipers
• 50 Single-arm Clean-and-Press with 36lbs Kettlebell
• 25 Pullups

The above sequence is designed to be completed once. If you can go through it twice, you’re ready to defend Greece.

The Wolverine Workout Circuit

 

• 10 Barbell Deadlift / Dumbbell RDL / Banded Good Morning / Regular Good Morning
• 10 Medicine Ball Slam / Quick Downwards Bodyweight Squat
• 10 Push-up to Renegade Row (push-up, row left, push-up, row right, repeat) [5 Rows per side]
• 5 Transverse Lunge and Chop (alternate between the two)

How many times do you do this circuit? AMRAP, or, As Many Rounds As Possible. I suggest setting a 12 minute timer and getting to work. Be careful though, because only Wolverine can heal automatically.

You’ll need actual rest.

Boom! There are your nerdy circuits. Feel free to rock the soundtrack of the referenced movies during your workout. If you own a cape, now’s the time.

How to Stretch After Circuit Training

Once you finish your workout, the final step (three) would be stretching and cool down. No matter what circuit you go through, stretch after. It can help a lot with muscle recovery.

Scope this video for an awesome stretching sequence to follow:

You could also do some yoga poses. For stretching, find what feels good and take your time. Let your heart rate come down while you stretch.

You could even do some foam rolling too if you’re a glutton for punishment!

Getting Started With Circuit Training

There are all sorts of different ways to do circuit training. We just showed you fifteen.

• Warm Up Circuit
• Bodyweight Exercises Circuit
• Advanced Bodyweight Exercises Circuit
• Playground Workout Circuit
• Kettlebell Workout Circuit
• Beginner Gym Circuit
• Hotel Workout Circuit
• The Batman Workout Circuit
• The Lord of the Rings Workout Circuit
• The 300 Workout Circuit
• The Wolverine Workout Circuit

YOUR MISSION: Complete one of the above circuit training workouts! If you don’t know which one to pick, start with the Beginner Bodyweight Circuit. It’ll get you used to the idea of hustling from one exercise to the next. And you can do it in your living room!

If you got this far in the article, I really want you to try one of these workouts. Right NOW. I always mention the most important step in a fitness journey is starting it. Today, start circuit training.

Once completed, I’d love for you to share your story with the community in the comments:

• How’d it go?
• Did you get through three full circuits?
• Which routine did you pick?

As a reminder, if you need someone to hold you accountable to follow through on circuit training, we have coaches who can do just that. Our 1-on-1 Coaching program can create an exercise routine just for you, no matter what your situation is.

Find a circuit you’re comfortable with, and do it. Then do it next week. And the following. If you add circuit training to your fitness routine, you’ll be on a solid path for leveling up your life.

-Steve

PS: I couldn’t quite figure out how to use this gif, but it was too good not to include.

If someone creates the “Short Circuit Workout Circuit” you’ll be my best friend forever.

###

All Photo credits can be found right here^[1].

Footnotes    ( returns to text)

1. Photo Source: blur, fox bike, pull-up, raptor, gym, hotel, killer croc, gforce 

source https://www.nerdfitness.com/blog/circuit-training-build-some-muscles-burn-some-fat/

Most people go about habit change backwards. Here’s how to flip it.

“I’m on a diet, I shouldn’t eat that cake.”

“I’m going to try to exercise more this year.”

“I’m trying to lose weight, so I can only have a little.”

If you have ever said anything like the above, you’re in good company. Weight loss is freaking hard. As my friend Adam once said to me: “Steve I hope all of this exercise stuff is worth it for you – do you KNOW how good cake is!?”

The challenge is often never in what we need to do: it’s getting ourselves to ACTUALLY do it.

We all know we should eat less and move more. We know we should eat more veggies. We know we should hit the gym more frequently.

And yet, the scale never seems to budge.

Or worse, we get a few weeks into a workout routine or diet, life gets busy, and we fall apart. We see some progress only to backslide and realize months later we’re no better off.

This is demoralizing as hell, and it seems like nobody can make weight loss stick.

Well, not everybody.

SOME people manage to build new habits they actually sustain. Some people can build a new habit and make it become part of their new routine.

What do they do differently?

They take two very specific steps, and they ask themselves one question every day.

If you struggle with making new habits stick, this article is going to give you a strategy to implement TODAY. Backed by science, written by a nerd, with LEGO photos.

Let’s get weird.

The 3 Layers of Habit Change

My friend James Clear, a behavioral change expert and author of the recently launched Atomic Habits, lives and breathes habit change more than anybody I know.

With his book launching this week, I asked if I could share his 3 layers of behavior change to help the Rebels of Nerd Fitness finally break through the muck and mire and build the habit of hitting the gym, or going for a run, or eating healthier:

THE 3 LAYERS OF BEHAVIOR CHANGE:

The 1st layer is changing your outcomes. This level is concerned with changing your results: losing weight, publishing a book, winning a championship. Most of the goals you set are associated with this level of change.

The 2nd layer is changing your process. This level is concerned with changing your habits and systems: implementing a new routine at the gym, decluttering your desk for better workflow, developing a meditation practice. Most of the habits you build are associated with this level.

The 3rd and deepest layer is changing your identity. This level is concerned with changing your beliefs: your worldview, your self-image, your judgments about yourself and others. Most of the beliefs, assumptions, and biases you hold are associated with this level.

To put it more simply:

• Outcomes are about what you get (“I lost weight”).
• Processes are about what you do (“I go to the gym regularly”).
• Identity is about what you believe (“I am a healthy person that never misses a workout.”

Now, none of the above is rocket science. I think anyway – I have never done rocket science. It’s the same thing we all do every time we try to change a habit.

The reason your habits never stick?

You’re implementing these layers BACKWARDS! Crap.

Where People Get Habit Change Wrong

Most people don’t consider the innermost layer – identity change – when they set out to improve.

We just think, “I want to be skinny (outcome) so if I stick to this diet, then I’ll be skinny (process).”

We set goals and determine the actions we should take to achieve those goals without considering the beliefs that drive our actions:

• I want to lose weight, so if I go to the gym more, the scale will go down.
• I want to fit into this bathing suit, so if I follow this crazy restrictive diet, I’ll reach my goal.
• I want to run a 5k, so I’m gonna start training every day until I run it.

In each scenario, the person never shifts the way they look at themselves, and they don’t realize that their old identity can sabotage their new plans for change.

Let’s talk about identity (the innermost circle) for a second. 

When working for you, identity change can be a powerful force for self-improvement.

When working against you, though, identity change can be a curse:

“Once you have adopted an identity, it can be easy to let your allegiance to it impact your ability to change. Many people walk through life in a cognitive slumber, blindly following the norms attached to their identity.

When you have repeated a story to yourself for years (or decades), it is easy to slide into these mental grooves and accept them as a fact. In time, you begin to resist certain actions because “that’s not who I am.” There is internal pressure to maintain your self-image and behave in a way that is consistent with your beliefs.”

Whatever your identity is right now, you believe it because you have recurring proof:

• If you identify as somebody with a slow metabolism – the high number on the scale reinforces that every day.
• If you identify as somebody with no self control – the empty ice cream containers in your trash can reinforce that identity with each additional pint polished off.
• If you identify as a victim of “too busy,” – then every day you are reminded of how busy you are and how you just don’t have time to take care of yourself.

It’s hard to change your habits if you never change the underlying beliefs that led to your past behavior.

You might have a new goal and a new plan, but you haven’t changed who you are.

This is the crucial step that everybody misses, and it’s something you can implement today.

Identity Based Habit Change: Middle Out For the Win!

True behavior change is identity change.

In other words, start with the inside circle and work your way outward. Here’s that graphic again:

You might start a habit because of motivation, but the only reason you’ll stick with one is that it becomes part of your identity:

“On any given day, you may struggle with your habits because you’re too busy or too tired or too overwhelmed or hundreds of other reasons. Over the long run, however, the real reason you fail to stick with habits is that your self-image gets in the way.

This is why you can’t get too attached to one version of your identity. Progress requires unlearning. Becoming the best version of yourself requires you to continuously edit your beliefs, and to upgrade and expand your identity.”

Anyone can convince themselves to visit the gym or eat healthy once or twice, but if you don’t shift the belief behind the behavior, then it is hard to stick with long-term changes.

In other words, improvements are only temporary until they become part of who you are:

• The goal is not to run a marathon, the goal is to be a runner.
• The goal is not to lose weight, the goal is to be a healthy self-confident person.
• The goal is not to go to the gym, the goal is to be somebody that never misses a workout.

Can you see how this is VERY different than just “I’m gonna go on a diet to lose weight?” It’s MUCH deeper than that.

The person who incorporates exercise into their identity doesn’t have to convince themselves to train. Doing the right thing is easy. After all, when your behavior and your identity are fully aligned, you are no longer pursuing behavior change.

You are simply acting like the type of person you already believe yourself to be. This is the holy grail of permanent weight loss and health success.

Want to build a habit? Do these 2 Simple Steps.

If you’re going to build a new habit, it’s going to be a gradual evolution.

We change bit by bit, day by day, habit by habit. We are continually undergoing microevolutions of the self.

Each habit is like a suggestion:

“Hey, maybe this is who I am.” If you finish a book, then perhaps you ARE the type of person who likes reading. If you go to the gym, then perhaps you ARE the type of person who likes exercise.

And these are the two steps we’re going to hyper focus in on.

• Decide the type of person you want to be.
• Prove it to yourself with small wins.

STEP ONE: Decide who you want to be. This holds at any level— as an individual, as a team, as a community, as a nation. What do you want to stand for? What are your principles and values? Who do you wish to become?

We’ll get real nerdy on this step below.

STEP TWO: Once you have a handle on the type of person you want to be, take small steps to reinforce your desired identity. Each step, no matter how small, helps you start to realize that, maybe you CAN be a morning person. Or that you DON’T have a slow metabolism. Or that you ARE a runner!

Let’s dig deeper.

Rebel, What Is Your Profession?!

Depending on how long you’ve been reading Nerd Fitness, you might already be doing Step One.

For years now, Nerd Fitness has been turning life into a game. Depending on what you want your new identity to be, you pick the Class/Profession that lines up with this new identity.

You can even create a free character, and our uber-supportive Message Board community is segmented by these classes too. They’re also a big part of my book, Level Up Your Life.

Here are the 7 classes of Nerd Fitness. Pick the class that lines up with the way you WANT to train (longer descriptions here):

• Warrior: strength training, powerlifting, olympic lifting, weights
• Scout: running, swimming, biking, endurance
• Adventurer: exploration, hiking, camping, climbing, travel excursions
• Ranger: cross training, metabolic conditioning, jack of all trades
• Assassin: parkour, gymnastics, bodyweight training, movement
• Monk: martial arts
• Druid: yoga, tai chi, meditation, nature

If you want to be a warrior, you ARE a Warrior. Inside. Right now. Welcome to the Warrior Guild!

If you want to run a marathon, congrats! You are a Scout. Inside. Right now. Welcome to the Scout’s Den!

If you want to lose weight and are considering joining a CrossFit gym, congrats! You’re a Ranger. Inside. Right now. Welcome to the Ranger Guild.

I don’t care if you are 400 pounds or 100 pounds and have never picked up a weight or ran a step in your life. Write out your alter-ego, the superhero version of yourself.

• How do they train?
• How do they eat?
• What time do they go to bed?

The goal is not just weight loss – the goal is to build an identity that is aligned with the type of person you want to be.

Me personally? I am an Assassin in the Nerd Fitness Rebellion.

What is YOUR profession!?

Ask yourself this question all day, every day.

Congrats, you now have a new identity! It’s all unicorns and rainbows and effortless weight loss from here on out.

Kidding.

It’s still going to be hard work. There are no shortcuts. No temporary changes will create permanent results. Which means you need to change your perspective. It means you never get to be “done.” You don’t get to go on temporary diets.

Instead, you slowly shift your daily behavior, decision by decision.

And eventually, your outer evolution (lose weight, build muscle, physique change) is going to catch up to your new internal identity.

So now that you have created your new identity and picked your class, it’s time to start asking yourself the question whenever faced with a decision: “What would a Ranger/Monk/Scout do!?”

And then do that thing.

James had a friend who lost over 100 pounds by asking herself, “What would a healthy person do?”

All day long, she would use this question as a guide:

• Would a healthy person walk or take a cab?
• Would a healthy person order a burrito or a salad?

She figured if she acted like a healthy person long enough, eventually she would become that person. 100 pounds later, she was right.

So let’s look at our examples:

You don’t need to run a 5k to be a Scout. You decide you are a Scout today, and running for 5 seconds makes you a Scout. So what would a scout do? Skip their run? Or go for a run even though they only have 15 minutes?

You don’t need to have ever lifted a weight to be a Warrior. You can start acting like one now. Would a warrior sit on his butt and watch TV? Or would he be doing a beginner bodyweight workout?

You don’t need to be a gymnast NOW to be an Assassin. You just start acting like one. Would a healthy badass Assassin skip his handstand training today? Nope.

This stuff works. Ask yourself what a healthy/superhero/badass person would do. Just ASKING the question makes you more likely to change behavior.

As pointed out in the book Mindless Eating:

“We found we could get kids to choose the healthier food much more often if we simply asked what their favorite superhero or their favorite princess would do.

Even if they responded “french fries”, half the time they took the apple slices. It simply causes an interruption in their thinking that causes them to pause, hit the reset button inside their head and think again.”

In other words, asking “What would Batman do?” is a real thing, and it can fundamentally change the path of your journey.

Yup, even for adults. Whenever I think of skipping my workouts to play more videogames I always ask myself “What would Captain America do?”

More often than not, I end up in the gym. Because damnit, I am Captain America.

Make a small win today.

As the saying goes, “Big things have small beginnings.”

Do enough small things aligned with your new identity, and your outward appearance will start to reflect your new superhero identity.

Building better habits isn’t about littering your day with life hacks.

Your habits matter because they help you become the type of person you wish to be.

So I leave you with three questions:

• What is your Profession!?
• How would that person act today?
• Can you get a small win today to reinforce that?

Here’s an example for each class to get you started:

• Warrior: do a 15 minute bodyweight workout. Hit the free weights.
• Scout: Go for a 5 minute run (or walk).
• Adventurer: Go for a quick hike in your town.
• Ranger: Sign up for a CrossFit class.
• Assassin: Work on your handstands for 5 minutes.
• Monk: Sign up for a martial arts class or follow along with a YouTube video.
• Druid: Meditate for 5 minutes. Do a 10-minute Yoga routine.

What’s that? You want to build a certain physique? Start doing what those people do!

This is exactly what we preach and teach with our 1-on-1 Coaching Clients – we essentially ask them what they want to be when they grow up (lol), and then create specific programs and help guide their food choices to become that new version of themselves!

Here is my answer:

“I am an Assassin in the Nerd Fitness Rebellion. I don’t care that I have thin wrists and crappy genetics. I’m reinforcing this by hitting the gym as soon as I hit publish on this article to work on my rings work. Tonight I will eat grilled chicken, quinoa, and broccoli.”

Your turn: Leave a comment below!

-Steve

PS: James Clear’s book Atomic Habits served as the inspiration and outline for today’s article – if you’re interested at all in bettering yourself and improving your health, I would highly recommend checking it out!

 

**All photo credits can be found right here^[1]**

 

Footnotes    ( returns to text)

1. Photo: Responsibility, a king’s life, Danger Sign, Batdog, 25/52, grass, jumping, success

source https://www.nerdfitness.com/blog/most-people-go-about-habit-change-backwards-heres-how-to-flip-it/