Purpose

This 15 minute home workout video uses a tabata structure to make a seemingly easy task (just 20 seconds of each move) extremely challenging. The result is that by the end of all three rounds of any of the exercises, both your lungs and your muscles are screaming and begging for a rest.

This Total Body Boot Camp require only your bodyweight; you won’t need any equipment. Each exercise burns a high number of calories due to the large muscle groups used. Because of the intense, full-on exertion that come with each 20 second burst of the Tabata rounds, you’ll get a serious metabolic bump from this workout; you will likely have an hour or two of elevated calorie burn, long after you’ve finished up with this short routine.

This routine specifically tones and targets your upper and lower abdominals, glutes, hamstrings & quadriceps, pectorals, triceps, obliques, rhomboids, lower back, shoulders, and inner and outer thigh. As you can see by this lengthy and nearly inclusive list of muscles used, this truly is a total body workout.

Make sure that you have really done a thorough job of warming up your muscles before you jump into strenuous activity.

When you are at rest, your blood vessels are constricted and not giving your body a proper opportunity to warm up before working out intensely can cause a short jump up in your blood pressure. It also increases the chances of pulling muscles, which can sideline you and thwart your fitness progess.

Every individual will vary widely in how many calories this workout burns, but for estimation purposes, we approximate that a 140 pound woman might burn 145 calories doing this routine, and a 180 pound man might burn around 180.

The benefit about workouts with this kind of structure (where you do a high intensity exercise for a short period of time followed by a brief rest) is that the elevated caloric burn lasts longer than your workout does; even once you are finished exercising, it will take a while for your metabolism to slow down to its resting rate, meaning that you are burning energy at a higher rate for longer than just the 15 minutes that it takes to do this routine.

Exercise Buzz

Can i do this everyday morning? should i take light breakfast first of my stomach should empty? is it ok to do this at dawn?
thanks

jgokou

It is never a good idea to do the same routine over and over. Find another routine or two that you like so you can swap between them.

Some people can handle food in their stomach during a workout and some can't. If having food in your stomach is a problem then avoid eating two hours before a workout and only take in fluids with caloric content such as fruit juice or Gatorade just before working out.

You can exercise any time of day that you like but be aware that your physical ability may change depending on the time of day.

fitness blender

thanks for the quick response. do you have suggestion what exercise i can swap for my daily exercises?

jgokou

jgokou,
I can not begin to give you suggestions as I do not know anything about your personal abilities, current/past medical conditions, access to equipment or specific fitness goals. Due to the time, and effort (and money) involved for me to make proper program suggestions for you, you would be better off going through our video library and picking routines for yourself that reflect your personal goals.

fitness blender

thank you for the response. I just have 1 more concern hope you don't mind. I have read some articles about the tabata it only takes 4 minutes. Your video has 9 exercise is it ok to divide this 9 exercises into 3 exercises that i will do everyday. In this way i can do now a everyday different routine.

thanks in advance.

jgokou

That would be just fine. I would however suggest increasing the amount of time that you do each round of three exercises. Though a Tabata style routine is more intense than traditional workouts, only 4 minutes total or even 4 minutes of each of the three exercises will be a very slow way to gain results in tone, strength, or weight loss, if at all. Just increase the time or do multiple rounds of the three exercises each day (one in the morning and one in the early evening or something like that).

fitness blender

many thanks fitness blender.

jgokou

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