Fast Fitness: Your No-Pudge Program


By Rachel Debling
Illustrations By Mark Collins

You may not see a ton of guys in the gym doing bodyweight routines, but if the success of programs like Insanity have taught us anything, it is that you don’t need a ton of gear to work up a sweat. This winter, consider this Tabata routine your secret weapon against gravy, pies, and inclement weather. Designed by Amber McKay, CSEP-CPT, a group fitness, kettlebell, TRX, and Schwinn indoor cycling instructor, it will leave you feeling spent without a gym membership.

Get Started

Grab a stopwatch and a set of Gliders or small towels. For each exercise, perform it in intervals of 20 seconds activity to 10 seconds rest, until four minutes has been reached (eight sets). Rest for one minute, then move onto the next exercise and repeat. If you don’t have a timer, do each exercise for three sets of 15 reps.

Tip: Breathe in on the easy phase, using a three-second count, and breathe out on the hard phase with a one-second count.

Tabata Time
McKay explains, “Tabata is a form of high-intensity interval training (HIIT) that is short on time but high in intensity.” In general, Tabata drills improve cardiovascular capacity while also increasing strength — not to mention it’s great for weight loss. She says Tabatas work by performing exercises at an all-out effort for a short duration of time, thus increasing heart rate, metabolism, and the amount of energy expended.

Fast Fitness: Your No-Pudge Program
Double-Jump Burpee
Squat down, jump back into a push-up position, then hop your feet forward toward your hands. Immediately jump into the air, land, and repeat the jump before starting from the top.

Fast Fitness: Your No-Pudge ProgramIcy Push-Up
Get into a push-up position on the floor with one Glider or towel under each hand and arms wide. Perform a push-up, extend your arms, then slide them close together and perform a narrow push-up.

Fast Fitness: Your No-Pudge Program
Icy Mountain Climber
From a push-up position on the floor with a Glider or towel under each foot, alternate rapidly bringing each knee toward your chest, ensuring your hips don’t bounce.

Fast Fitness: Your No-Pudge Program
Reverse Lunge With Kick
Step one leg back and bend both knees to lunge. As you rise, lift your knee in front of you and kick. Switch legs only after you have completed four rounds.


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