Fit at Work

Fit at Work

It seems like everyone is working more hours these days, but using the “no-time-to-exercise” excuse is no reason to let your health and fitness slide! What if you could actually work out at work…or even at your desk? The Fit at Work series presents creative ideas to get results using little to no equipment.

To schedule a workshop for your department, please contact Joe Mallory at Joseph.D.Mallory@kp.org

View the following instructional videos for a Fit at Work experience.

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What is a Tabata? Tabata is a basic form of workout and can be easy to follow. The method is designed so that it lasts 4 minutes long, however within those 4 minutes you go through 8 intervals. Each lasting 20 seconds doing the exercise, and then a 10 second break. Make sure to have a wall clock, watch, or timer with you. This is a GREAT way to get in short bursts of exercise during your day as a SUPPLEMENT to your daily exercise, and getting your heart rate up while doing so. Tabata training just 3x per week can deliver big results such as improved aerobic endurance, anaerobic endurance, muscular endurance and fat burning!

Precautions

See your doctor before trying this workout if you have any injuries, illnesses or other conditions.

Equipment Needed

None

Click on TABATA to get activity ideas for your workday.

 

Each Tabata will flow like this:

exercise for 20 seconds rest for 10 seconds

exercise for 20 seconds rest for 10 seconds

exercise for 20 seconds rest for 10 seconds

exercise for 20 seconds rest for 10 seconds

exercise for 20 seconds rest for 10 seconds

exercise for 20 seconds rest for 10 seconds

exercise for 20 seconds rest for 10 seconds

exercise for 20 seconds rest for 10 seconds

(8 sets, or 4 minutes total)

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