aloha wow (workout of the week)

What is the most common reason why you don’t exercise?

Many folks declare, “Time, I just don’t have the time.”



Years go by and you still don’t have time, but the consequences of a sedentary life style sets in. Body aches and joint problems arise. And before you know it, it’s too painful or you are too out of shape to even start.

In all honesty, undoing long bouts of inactivity won’t be easy. It’s brutal, another kind of pain all together and it’s freaking hard work; but fortunately, there are a few exercises that can make a difference in a hurry.

Start now by moving a little using the Cardio Tabata workout listed below and start now by changing your food intake A LOT. Remember, fitness is only a part of the equation; if you want the best results, pay attention to what you eat, too.

Combine these four cardiovascular exercises into a tough and effective workout by using them in a Tabata. A Tabata consists of eight rounds of 20 seconds’ worth of work, followed by 10 seconds of rest.

Cardio Tabata


  1. Running
  2. Burpees
  3. Jumping Jacks
  4. Skaters

Head to the gym or a nearby park, set a timer, and start your sequence. Simply run as fast as you can for 20 seconds, then rest for 10. The next interval, do 20 seconds of burpees, then 20 seconds of jumping jacks, 20 seconds of skaters, and so on. To complete the Tabata you’ll perform each exercise twice.

After performing one full Tabata, rest two to four minutes, then repeat the series three more times.


Run as fast as you can. The key words here are to run “as fast as you can” — depending on your fitness level, this may be the equivalent of a fast walk. Trust me, that’s OK. And if you want to work on your WOG (walk or jog), come join our crew every Wednesday!


Stand tall, your feet shoulder-width apart, your knees slightly bent, your core engaged. Crouch down, placing your palms on the ground under your shoulders. One at a time, step each leg back so you’re in a high-plank or push-up position, your body forming a straight line from heels to head. Immediately step each leg forward again to your crouched position, then stand tall. Repeat these steps as fast as you can with good form for 30 seconds. Rest for two to four minutes, and repeat. Perform four to eight sets. Find low-impact to high-impact burpee progressions here.

Jumping Jacks

Jumping jacks 1) engage your entire body, from your calves to your shoulders, 2) you can (almost) literally do them anywhere, 3) they involve lateral abduction and adduction movements of your hips and shoulders that are a break from the more traditional forward-backward movements of most cardiovascular exercise, such as running, cycling, and swimming, and 4) they involve jumping, which is great for cardiovascular health and bone density. If you cannot perform jumping jacks while jumping both feet off the ground, substitute the jumps for steps and step out to each side instead of jumping out to the side.


Stand tall, your feet hip-distance apart, your knees slightly bent, your core engaged. Take a step to the right with your right leg, planting your foot on the ground as you sweep your left foot behind your right and reach down and across your body with your left hand, reaching it toward your right foot. Make sure you keep your torso straight, pressing your hips back as you lean. Immediately take a step or hop to the left with your left foot, this time sweeping your right foot behind your left as you reach toward your left foot with your right hand. Find low-impact and high-impact skater progressions here.

These four equipment-free aerobic exercises will do the trick to maximize your heart health. Plus, you’ll feel better knowing that your tough cardio sessions kind of help counterbalance all those weekends spent lying around on your couch.


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