Photo Credit: Team Wild
According to a recent ACSM (American College of Sports Medicine) survey of what’s trending in fitness, the NUMBER ONE fitness trend is:
H.I.I.T.: High Intensity Interval Training.
The survey also found that some previous trends continued to be, well, trendy, while others fell out of the top twenty:
The 2014 ACSM Worldwide Survey of Fitness Trends continues to support some previous trends and also reinforced the deletion of four trends that had appeared to be strong for several years, but now have dropped off the list. Zumba, which first appeared in the top 10 (no. 9) in 2012, fell to no. 13 in 2013 and dropped off the list of top 20 this year (no. 28 in 2014). Pilates, Spinning, Stability Ball, and Balance Training again failed to appear on the list of top 20 trends in the health and fitness industry.
HIIT, which involves short bursts of activity followed by a short period of rest or recovery, jumps to the top of this year’s list. These exercise programs are usually performed in less than 30 minutes.
Putting the Interval in HIIT can be challenging for some. In fact, the idea of going ALL OUT for a short period of time, followed by required recovery for a briefer period of time, can be difficult at best for some, and impossible for others.
You can do an HIIT workout in your living room, in the park, or in your up-river prison cell if that’s the kind of space you’re sporting.
One awesome type of HIIT workout is called TABADA.
TABADA means “20 seconds on, 10 seconds off, 8 rounds each item”. Thus, each activity (pushups, sit-ups, etc.) last for 4 minutes. Do 10 items, plus a good warm-up and cool down, and, BAM, there’s an hour’s workout. You can MODIFY by doing fewer rounds or fewer items.
Here’s a great TABADA workout that requires no weights and will have you kickin’ your butt:
1. Squat Jumps (Swing Arms for Bonus Fun!)
2. Tricep/Regular/Iron Cross Push-Ups
3. Prison-Style (Hands Behind Head) Forward Lunges
4. Froggers (aka Holy Hamstrings!)
5. Shoulder Taps (Hold a Steady Plank!)
6. Bicycle Crunches (Rocket Legs!)
7. Johnny C’s (Begin in Plank: Elbow, Elbow, Plank, Plank)
8. Burpees (a Full-Body Workout!)
9. Squat Pulses (Feel the BURRRRRNNNN)
10. Backward Lunges (Knock ‘Em Out!)
Just you, a mat/towel, some water, a stopwatch, and a KICK-ASS belief that the FUTURE YOU is ready to move forward from the OLD YOU!
Here’s a solid/relatively inexpensive stopwatch to help you TABADA your workout: