Stay in shape over the holidays, in 4 minutes a day!

Even the most dedicated athletes can lapse over the holidays - plenty of food and drink, coupled with the cold weather and celebrations tend to put work outs on a back burner. which means we gain weight and it's harder to get back into a good routine.

Even if you don't head to the gym or train over the holiday period, you can still keep your fitness levels up and avoid piling on the pounds by exercising frequently. The work out detailed in this blog is favoured by a lot of athletes and martial artists, and will only take 4 minutes out of your day to do (you can do it in an ad break, while you're making a cup of tea, just before you go to bed...). You don't even need any equipment.

Tabata training is 4 minutes of interval training/cardio - you don't need to run or jump, you can do any exercise, as long as it involves as many muscle groups as possible.

A tabata workout is simple: you exercise for 20 seconds and rest for 10, and do 8 rounds. Sounds easy ;)

If you don't have a timer at home, there are plenty on the internet. 

Ideas for exercises to do for the 20 seconds:
- press ups
- squat jogs
- lunges
- tuck jumps
- v-sits
- leg raises
- tricep dips
- sit ups can be adapted to any exercise. If you have a cross trainer at home, or like to go jogging, try it on those.

Remember that you do need to work for 8 rounds - it's a good idea to pace yourself a little on the first go to make sure that you keep going through all 8, and push yourself a little harder each time. 

At Southgate Kickboxing Academy, we always strive to improve the fitness, stength and flexibility of our students. Interval training is a fantastic way to push your fitness levels further and build strength quickly. For information on classes, visit

1 comment:

  1. great for when you're snowed in too ;)