March Challenge: Are you ready?

I came back from my holiday in Dominican Republic two weeks ago and I have to admit that it has been a bit difficult to get back to my workout routine since then. Maybe it is because of the jet lag, I don’t know, but somehow I have been feeling more tired and lazy than normally.

Already last year I got exited about HIIT training (=High intensity interval training). A short intensive HIIT makes me sweat like a pig and gives me sore muscles for sure. Already 20 minutes is enough – I don’t need to spend 60 minutes on a treadmill to get the same health benefits. Now, after my holiday, I started my workout routine again with some Tabata HIIT training – and yeah baby, I can feel my muscles again!


Do you already guess what the GoodBoost challenge for march is? More HIIT training. The idea is to continue our February workout schedule, but replace 1-2 aerobic and one whole body weight lifting with HIIT. There are hundreds of different ways to do HIIT training, and here we just give you few examples.

HIIT is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time.

HIIT-training has several benefits: You can do it anywhere, even at home. It saves time, since 20-30 minutes is enough. It speeds your metabolic rate and translates into a metabolism boost for up to 48 hours after a complete workout! Sounds good, doesn’t it?

Tabata is one form of HIIT training, where 20 seconds of workout is followed by 10 seconds rest periods – and these are repeated 8 times. This kind of training improves both aerobic and anaerobic fitness levels even more effectively than running 60 minutes with stable rhythm.

Aerobic HIIT training: Interval running

Warm up 10 minutes by jogging slowly. Then start the intervals: run almost as fast as you can for 60 seconds, then slow down/walk for 1-2 minutes (until your heart rate has clearly slowed down), then sprint again for 60 seconds, then slow down for 1-2 minutes… continue 6-10 rounds depending on your fitness level.

You can also do the interval running using the Tabata protocol: run fast 20 seconds, walk 10 seconds, run fast 20 seconds, walk 10 seconds…> 8 times in total. Then have 2 minutes break and do it again!

Resistance training: Whole body Tabata

Again warm up first (5-10 minutes). Then do the Set 1 for four minutes, rest, and do the Set 2 for four minutes.

Set 1:
1. Push ups
2. Squats with jump

Do 20 seconds of push ups, then rest 10 seconds. Do 20 seconds of squats with jump, then rest 10 seconds. Then 20 seconds of push ups again, then rest 10 seconds. 20 seconds of squats… together 8 times (4 mins). Rest 2-3 minutes, and then do the set 2:

Set 2:


Dips (in Set 2)

1. Dips

2. Sit ups

Do 20 seconds of dips, then rest 10 seconds. Do 20 seconds of sit ups, then rest 10 seconds. Then 20 seconds dips and so on… for 4 minutes.

If you are a beginner with Tabata, stop here. If your fitness level is good, start all over again, so that you do both sets twice!


An example of GoodBoost weekly workout schedule:

Monday: Spinning 60 mins
Tuesday: Weight lifting at the gym 40-50 mins
Wednesday: Interval running 20-30 minutes (aerobic HIIT)
Thursday: Walking 30-40 mins
Friday: Whole body Tabata 20 mins
Saturday: Yoga 1,5 hours
Sunday: Some stretching at home 20 mins

Have you tried Tabata already? How do you like it? And most important: Are you doing the challenge with us??? We will be doing this kind of exercises also on our BoostCamp in May :)

Have fun exercising!

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