RoxyFit Tip: FighterFit Interval Cardio

Try this Muay Thai treadmill workout:

Warm up: 5 min walk on incline 2.0-6.0 (then set incline to 1.0-2.0 for duration of workout).

Run/Sprint: 3 min (I use speeds 7.0-10.0, but you can use any speed that feels challenging to you. It should feel medium hard-very hard)

Walk 1min

Repeat 4 more times.

This workout mimics the intervals of a 5 round Pro Muay Thai Fight.

Total time= 25 min

Average calorie burn 250-350 (estimate based on an average body weight and average speed), you could burn more or less.

But the real awesome part is Interval Training, especially High Intensity Interval Training (HIT) has been shown to have a greater postexercise oxygen consumption (EPOC) than steady, medium paced cardio. Therefore you burn more fat throughout the day in less time! Can’t beat that!

24 April 2010 ·

• Tags
• cardio,
• fitness
• workout
• interval training
• running

Weekly RoxyFit workout challenge…

Try this mini exercise superset for a quick high intensity boost to your fitness routine. It’s like a kick in the butt for your workout.

Every week or so I make up a new mini high-intensity workout that my clients and the class students compete in. Usually we do this sometime in the middle of the hour session or class when everyone is nice and warm, but not exhausted (yet).

I thought I’d share it with you.

Beginner:

3 rounds for time of: 10 jump rope crosses & 10 burpee kicks

Advanced:

3 rounds for time of: 20 double-unders & 20 burpee kicks

No rest. Just keep going until the 3 rounds are done, the best you can!

Crosses are where you cross the rope in front of you and and jump underneath it. To preform multiple crosses you alternate regular jumps with crossed jumps.

Double-unders are when you jump over a rope twice in one jump. Wheee!

Burpee kicks are when you sprawl back from standing into a plank position, do a push up (the best you can), then jump back to standing and kick the bag. You alternate between right and left kicks after jumping up.

If you do not know how to kick, or do not have a heavy bag you can do burpee pull ups where you jump up on a bar and do a pull up. If you can’t do pull ups either you can just do the burpee, but jump really high at the end of each one.

These exercises should be faced paced, but do not sacrifice form for speed. I watch all my girls (and guys) to make sure they are properly turning their hip over on the kicks and making good shin contact while keeping their guard up. Burpees should be chest to ground.

I’ll post a pic of my students times next week.  What can you do?? :)

Okay, fine I’ll post a video later of ME doing it ;)

14 April 2010 ·

• Tags
• roxyfit challenge
• workout
• exercises
• burpees
• kicks
• muay thai