Free 20 Minute High Intensity Home Workout By Brian Roache
20 Minute Tabata Session.
Hey everyone, this is a simple Free 20 Minute Fat Loss at Home Workout that you can do at home or outside this weekend. You can do it Today, Saturday and Sunday if You like.
First, Make sure you have a watch or clock in front of you.
Secondly, push yourself hard. There will be a little voice in your head saying “take it easy” or “make out I have it done”!! Ignore it.
Make sure to add a comment under the facebook page saying you did it or add a selfie of your bright red face after it.
Right, let’s go:
To start you perform exercise No: 1 for 20 seconds followed by 10 seconds rest.
Then you go straight to exercise No: 2 for 20 followed by 10 seconds rest.
Do this for the 4 exercises.
At the end of round one, take a 30 seconds break and start again.
Do this 6 to 8 times in your 20 minutes Workout time.
1. Plank Punches
2. Mountain Climbers
3. Push Ups
4. Squat and Kick forward
Running: If you are up to it, why not go for a 3 mile fast walk or jog. If your are a beginner in the jogging sense, then start off working on a 3:1 ratio which is fast walk for 30 seconds and jog for 10. Keep upping the times but keep the ratio the same.
Post Training Smoothie Smoothies are an excellent go-to food to replenish the body after a tough workout. This is especially true of this particular blend. High in protein and Healthy Fat, this hunger curbing recipe makes for a hearty breakfast, lunch or after-workout refresher. The yogurt creates a smooth desert-tasting consistency while providing bacteria conducive to a healthy digestive system. Adding ice is optional, and makes for a thicker, cooler smoothie. Drink this after a workout to recharge your energy stores with heart healthy fat and protein.
Other nutritional perks of this blend
• The banana adds additional Fiber, as well as Potassium, Manganese and Vitamin B6
• The yogurt adds probiotics, which promotes healthy digestion because of the flora it encourages in the digestive tract
• The yogurt also adds Calcium and extra Protein
3/4 Cup Greek Style Natural Yogurt
2 Tbs Almond Butter
1/8 Cup Milk
3/4 Cup ice
How to make it
Add the milk, yogurt, and banana; blend. Add the almond butter (smooth or crunchy) and blend again. Lastly, blend in desired amount of ice; the more ice, the thicker the consistency. Makes one 14 ounce serving. To keep your drink as healthy as possible, use nut butter that has these ingredients on the label; almonds, and salt (optional). There are many that sneak in under the label as “healthy” that are really anything but. Check the label of yours to make sure that it does not have any trans fats – it may say that it has none in the nutritional information section but if “hydrogenated oils” makes the ingredient list in any form, you’re going to want to choose another kind.
Nutrition Information Calories – 433 Total, Fat – 20g, Saturated Fat – 5.9g, Cholesterol – 15mg, Sodium – 297mg, Total Carbohydrates – 48g, Dietary Fiber – 5.0g, Sugars – 32g, Protein – 21g.
Enjoy, Brian 🙂