Reebok Spartan Race READY - Tip Top Training 2

24 Hours Promo

By 24 Hours Promo

Content provided by Mandy Gill, Personal Trainer / Athlete

Last tip focused largely on getting the body accustomed to running, and this tip it's time to add some spice into the mix with something called High Intensity Interval Training!

HIIT (high intensity interval training) is a great way to escape tedious long, boring cardio sessions. The best part is that when combined with running it compliments obstacle course race training to a tee. Get ready to accelerate fat loss, improve aerobic / anaerobic endurance, and get you results in a short period of time... after all we are less than 2 weeks out from the Reebok Spartan Race.

There are several variations of HIIT routines but for now let's focus on the TABATA version. WHich was originally founded by a Japanese scientist, and used for their Olympic Speed Skating Team.

Here's how it works - Any exercise can be incorporated into Tabata training. However the basic outline of the Tabata training method are as follows:
* 4 minutes long (1 Tabata Session)
* 20 seconds of intense work
* 10 seconds of rest
* Total of 8 rounds

You can get a Tabata app on your phone so it beeps every 20 seconds to do work, and 10 seconds to rest. Or like my mom does, just look at the clock and do work every 20 seconds, rest for 10 seconds, and repeat.

This means your training will require NO equipment, which translates into no excuses! Get ready to sweat... 3, 2, 1.... GO!

(warm up)
* Run 8 minutes
* 20 seconds of work - Burpees, 10 seconds of rest 8 times (total of 4 minutes)

* Run 8 minutes
* 20 seconds of work - Air Squats - more challenging? Try Pistol Squats, 10 seconds of rest 8 times (total of 4 minutes)

* Run 8 minutes
* 20 seconds of work - Plank Hold, 10 seconds of rest 8 times (total of 4 minutes)

* Run 8 minutes

Throughout the week perform this style of workout 2-3 times for optimal training purposes. Race day is right around the corner!

Still not signed up yet? Head to

Reader's comments »

By adding a comment on the site, you accept our terms and conditions