It's Exercise in Disguise

Millions of people are flocking to Zumba classes in more than 110 countries for a reason. It's so much fun you forget your'e working out. Zumba is a Latin inspired dance fitness class that uses an infectious mix of high-energy music and rhythms like salsa, merengue, calypso, reggaeton and bollywood pop. Zumba mixes resistance training with cardio intervals, allowing you to burn maximum fat and calories and tone your entire body (especially your mid-section). You can burn anywhere from 400-1000 calories in an hour depending on how hard you want to push yourself. The moves are so simple that anyone can do it. One of my favourite rhythms is Cumbia and the song Fuego. Click here to check it out on YouTube.

So "Ditch the Workout and Join the Party"... Watch for my Zumba Fitness classes coming soon.

Tabata Training - The Ultimate in Fat Burning!

The popularity of Tabata training is on the rise and for good reason. Tabata Training was developed by Izumi Tabata at the National Institute of Fitness and Sports in Tokyo, Japan. It's a high intensity form of interval training that is extremely efficient and effective for weight loss. With traditional aerobic exercise programs you burn calories while you workout but there is very little after burn. With a very short tabata workout, studies show your body will continue to burn calories for up to 2 days later. You got it, you're burning that stubborn fat long after you complete your workout.

A typical tabata exercise lasts for 4 minutes. First pick an exercise that uses your entire body or at least some of your major muscle groups. Good examples are burpees, jump squats, sprints or even push-ups. You complete 8 sets of the same exercise. With each set you go for 20 seconds as hard as you can and then recover for 10 seconds.

I must warn you this type of workout is intense, so depending on where you're at it's something you may need to build up to. Perhaps try only 6 sets to start adding in one or two tabatas into your regular workout routine.

Give it a try and remember to let me know what you think!

Summer Workout

NO EQUIPMENT NECESSARY

33 Minute Interval Workout

This workout is quick, challenging and portable. Please work at your own pace. Just remember the last few reps of each exercise should be difficult and you should be slightly winded throughout.

3 MINUTE WARM-UP - jog or march, big arm circles, jumping jacks, butt kickers, big kicks

27 MINUTES OF INTERVALS - There are 8 exercises in your circuit that alternate between cardio and strength. Perform each exercise for 1 minute then move to the next exercise taking little or no breaks. After you complete all 8 exercises, rest for 1 minute (but keep moving with a march or light jog). Do the circuit 3 times through.

#1 - CARDIO - Squats or Squat Jumps

TIP: Remember most of your weight in on your heels and you should be able to see your toes.

#2 - STRENGTH - Surrender (arms are straight up as close to your ears as possible, you are coming down on both knees and then back up)

TIP: Keep your arms straight & alternate your lead leg

#3 - CARDIO - High Knee Jog

TIP: March for a low impact option

#4 - STRENGTH - Wall Sit (try to bring your legs parallel to the floor)

TIP: Keep your arms straight by your sides

#5 - CARDIO - Skipping (rope is optional)

TIP: Step Touch for a low impact option

#6 - STRENGTH - Push-ups (off your knees or toes)

TIP: Keep your core tight

#7 - CARDIO - Jumping Jacks

TIP: Try a squat jack to challenge yourself

#8 - STRENGTH - Superman (lying flat on your tummy, lift your arms and legs as high as you can at the same time)

TIP: Start out with five sets of 10 seconds each, with 2 second breaks between each set

3 minute stretch - try to hit all major muscle groups especially your quads, glutes, calves, chest and shoulders.

Other options for your summer holidays are to get outside for a brisk power walk, run or bike ride. If you like workout videos try one of my faves: Ripped by Jari Love (Get Ripped 1000) or 30 day Shred by Jillian Michaels.

Please e-mail me with any questions regarding any of these exercises. Also, let me know if you find this helpful; and I'll post an alternate workout later this summer.

Cardio for Fat Loss

Which is better for fat loss, high intensity cardio for short time periods or moderate intensity for a longer period of time?

If it's strictly fat loss you're after, medium intensity for longer (maybe 45-60 minutes) is better because you will burn more calories. However some high-intensity cardio is still important, as it will help you keep your cardiovascular system running at peak performance.

Better yet? Interval training (like boot camp) is the ultimate for improving your overall fitness level. Give it a try and you'll see improvements in your cardio, strength, endurance and stamina. You'll also burn MAX fat during and after your workout!