40-Min Total Body Cardio Weight Loss Workout

40-Min Total Body Cardio Weight Loss Workout

40-Minute Total Body Cardio Weight Loss Workout

Non-stop cardio that you can do at home. A great weight loss workout.

Cardio is always something I have hated to do.

This hasn’t been from lack of trying to love it, though.

Through the years I have competed in 10km runs, half marathons, triathlons and bike races, yet 22 years later I’m still not a fan.

There’s a couple of reasons cardio doesn’t have my heart.

First, I don’t like spending a long time on any one thing. It bores the hell out of me! (With the exception of hiking. I can hike for hours, and maybe that’s because it’s so much fun dragging loving husband up and down mountains.)

I am also adverse to being in large groups of people. I love exercise for it’s solo-ness (Don’t get me going about having participated in the Vancouver Sun Run. The most crowded run on the planet, if not the galaxy, and where you need to train in the art of defense first, then running.).

However,  I do love getting my heart rate up and I love to sweat.

So… through the years I perfected a variety of home cardio workouts that keep my attention, while also improving my fitness – and workouts that don’t leave me with any damn saddle sores (damn you bike seat!).

Total Body Cardio Weight Loss Workout

 

Tools needed:

A mat

Workout best for:

Home

Workout rated for:

Beginner – advanced

  

21 DAY FITNESS PROGRAM

Grab your personalized 21 day fitness program.
Let me help you get FIT!

PJ ox

Beginner Tabata Workout

Beginner Tabata Workout

Beginner Tabata Workout

In March I had the nicest email come my way. It was from a YouTube subscriber who is in her 70’s requesting a beginner’s Tabata workout.

She wanted to see what a Tabata was. However, she wanted to try one that was low impact and would not hurt her.

How can I say no to that?

What is a Tabata?

Tabata workouts are named after this gentleman, Dr. Izumi Tabata, a Japanese physician and researcher.

He conducted a study using an interval-based workout to see if athletes would see the same gains from a shorter training program as they do with a longer duration one.

His initial study used the Japanese Olympic Speed Skating team as his test subjects and the workout consisted of 20 seconds intense work, followed by 10 seconds of rest, for 8 rounds on a stationary bike. The whole workout took 4 minutes for the athletes to complete.

In just 6-weeks of training his subjects improved their anaerobic capacity (the ability for the body to work without oxygen, which in turn promotes speed, strength and power) by 28%, and they increased their VO2 max (the maximum amount of oxygen the body can use, which improves endurance) by 14%.

While this is a pretty cool study, it is used with elite athletes as the test subjects. Would this type of training work for us mere mortals, as well?

Beginner Tabata Workout

Further proof

In 2013 the American Council on Exercise enlisted a research team of their own to gauge how effective a Tabata-style workout really is – with normal people.

They took a group of 16 men and women who were deemed healthy and either moderately to very fit and between the ages of 20 to 47 years. After their initial treadmill test (to assess their starting VO2 max, maximal heart rate and ratings of perceived exertion – RPE) they had the participants perform 8 rounds of 4 different exercises, using the 20 seconds hard and 10 seconds rest interval for a total of 20 minutes.

The participants used full-body calisthenics with exercises such as: push-ups, mountain climbers, high knees, split squats, box jumps, burpees, jumping rope, side skaters, plank and punch, lunges, squats, high-knees and Russian twists.

The subject’s heart rates were  monitored throughout the workout, while their blood lactate levels were tested with a finger prick blood test and RPE was evaluated after every four-minute segment of exercise.

Immediately following the sessions, the researchers crunched the data and on average showed that during a Tabata workout their subjects averaged 86 percent of HR max and 74 percent of VO2 max —both of which meet or exceed established industry guidelines for improving cardio fitness and promoting fat loss.

As for calorie burning, the 16 subjects burned between 240 and 360 kcals during the workout, for an average of 15 kcals per minute burned.

Again, Tabata met established guidelines for calorie expenditure for improving health and facilitating weight loss.

I love this study due to two reasons:

They used body weight exercises (instead of a stationary bike like Dr. Tabata used), and they used exercises that can be easily replicated at home.

The researcher’s also increased the total workout time from 4 minutes to 20 minutes.

You see what a lot of people don’t understand is that the intensity that Dr. Tabata used on his athletes was extreme.

Even the most fit person would most likely puke at the 2 minute mark. So, by increasing the time of the workout, and dropping the intensity, it makes this type of workout a lot more doable for the average person.

Read more about Tabata workouts and their protocols here.

Beginner Tabata Workout

 

Beginner Tabata Workout Routine

21 DAY FITNESS PROGRAM

Grab your personalized 21 day fitness program.
Let me help you get FIT!

PJ ox

Skipping Rope Circuit Workout

Skipping Rope Circuit Workout

Skipping Rope Circuit Workout

This 20-minute skipping rope circuit workout is the BOMB!

For 50 seconds an exercise we rotate through 10 exercises alternating between a skipping drill and a lower body or a core drill.

After the 20-minutes is up we finish off with a nice stretch and you get to end your workout all sweaty and happy.

Skipping Rope Facts

  • Jumping rope burns more than 10 calories a minute
  • The effort it takes to jump rope for 10 minutes is the equilvalent of running a mile in eight minutes
  • Skipping is a full body workout. You use your core to stabilize, your legs and glutes for jumping and your arms and shoulders to turn the rope
  • You can burn 200 calories in two 10-minute skipping sessions
  • Skipping is less jolting on the joints than running
  • Jumping rope is a weight-bearing exercise, so it can help improve bone density and stave off osteoporosis
  • Skipping helps improve your heart rate and blood pressure
  • Skipping also aids your coordination and balance

Skipping Rope Workout - Fitness with PJ

Skipping Rope Circuit Workout

 

Skipping Rope Circuit Workout - Fitness with PJ

 

21 DAY FITNESS PROGRAM

Grab your personalized 21 day fitness program.
Let me help you get FIT!

PJ ox

BOSU Ball Tabata Workout

BOSU Ball Tabata Workout

BOSU Ball Tabata Workout

Short workouts, like a BOSU Ball Tabata, are always bittersweet. They are sweet because they are short and they are bitter because you have to put some serious work behind them to see results.

My BOSU Ball Tabata Workout is the perfect bittersweet workout when you need:

  • A workout that is under 30-minutes
  • A workout that will get the heart rate up
  • A workout that will target the legs
  • A workout that will also hit the upper body
  • And, a workout that will get your core strong

BOSU Ball Tabata

 

BOSU Ball – What’s so great about it?

I have been using the BOSU ball for years and I love it for the sole reason that it spices up regular moves like squats, push-ups, lunges, crunches, mountain climbers, etc.

Since the dome creates an unbalanced training ground for you and your muscles, you have to work a little harder to stabilize your body while performing any exercise on it.

This extra work translates to more muscles used and more calories burned.

Click here for BOSU’s website.

BOSU BALL TABATA WORKOUT - FITNESS WITH PJ

BOSU Ball Tabata Full Workout - Fitness with PJ

 

21 DAY FITNESS PROGRAM

Grab your personalized 21 day fitness program.
Let me help you get FIT!

PJ ox

35-Minute Bodyweight HIIT Workout

35-Minute Bodyweight HIIT Workout

35-Minute Bodyweight HIIT

Today’s workout is the PERFECT workout to do if you are:

  • Travelling and have no access to equipment
  • In need of a cardio workout
  • Looking to strengthen the legs (especially the glutes)
  • Wanting a good core workout
  • Feeling down and need a smile on your face

This workout only uses your bodyweight and is suitable for all levels.

It is also loving husband’s first harder workout with me and I wish I had a dollar for every time he moaned, groaned or rolled his eyes at me – cause after this 35-minute workout I would have had enough cash for a visit to the ol’ spa.

Loving Husband

I won’t lie. This workout almost killed loving husband. But, it’s not because it’s a super hard core workout.

It’s really because he just has not been working on his cardio lately and he is getting over a really bad cold that lasted for almost two months!

So, nonetheless, two-minutes into the warm up he was already huffing and puffing.

However, he was a great sport and he did his very best (albeit sometimes the wrong exercise at the wrong time). And that’s all a wife and a trainer can ask for.

35-Minute Bodyweight HIIT

 

TOOLS NEEDED:

Nothing

Nada

Not a thing

 

35-Minute Bodyweight HIIT

 

21 DAY FITNESS PROGRAM

Grab your personalized 21 day fitness program.
Let me help you get FIT!

PJ ox

24-Minute Ab HIIT Workout

24-Minute Ab HIIT Workout

This is the perfect workout to do if you want a quick, effective, core-concentrated workout. It is also the perfect workout to do if you find you suffer from EADD (exercise attention deficit disorder), in other words you get bored easily and have a hard time focussing on workouts that last too long, or have too many sets.

And, it is the perfect to do to help ramp up your metabolism and get your body revved up. Push play below and join me!

24-Minute Ab HIIT Workout

24-Min Ab HIIT Workout - Fitness with PJ full workout description

 

21 DAY FITNESS PROGRAM

Grab your personalized 21 day fitness program.
Let me help you get FIT!

PJ ox

Sign UpTo Receive Your 21 Day Fitness Program

Start receiving your personalized fitness program by entering your name, email, and answer 2 simple questions.

Do you currently work out?
Fitness Goal

WE HAVE LIFT OFF! Now, go head to your In Box to confirm your subscription so I can send you your first workout 👊🏼