Happy Thanksgiving

Happy Thanksgiving!!!

Enjoy!!!

Wild/Warrior Wednesday -- Get Fit Fast Cardio

Today's wild workout comes from a new channel I found--GetFitFastSupps on YouTube.  It is a non-stop 40 minute crazy cardio workout that will burn potentially up to 1,000 calories or more.

Recommended equipment: a jump rope, mat and water.

This is an intense workout--which is why I posted it on Wild Wednesday--work at your own level and pace, pushing yourself as hard as you can.  Take extra breaks if you need them.

One safety cue, on the double leg lift/lower: make sure to keep your lower back down--don't take your legs as low if it strains your back--it's not worth the risk.

Some of the moves are crazy hard, it something gets too intense, do jumping jacks instead.

IMPORTANT:  There is no cool down or stretch--it's really important that you do those on your own!  Walk around, let your heart rate come down for about 3 minutes and then do a full body stretch.

Tuesday's Trunk and Core -- Kill that Muffintop

As I've stated before, you cannot spot reduce, but you can spot tone.  In order to truly "kill" that muffintop, you need to eat clean and do regular cardio and strength training as well; the more muscle you have on your body, the more calories you will burn on a daily basis = higher metabolism.

Today's workout comes from Cassey Ho's Pilates Bootcamp Series on LivestrongWoman.

There is no warm up, please do one yourself.  The workout is called Kill that Muffintop for Beginners.  She uses a dumbbell, but if you are a beginner, do it without first.

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Monday's Muscle Work -- Upper Body and Abs Supersets

Doing supersets is a great way to get a strength training workout in in less time.  Instead of doing a set of one exercise, resting and then doing another set, you go right into a second exercise for a different muscle group, so while you are doing the second exercise, the muscles used in the first exercise get their rest.   You then repeat your second superset in the same way.

Today's workout comes from FitnessBlender.  It alternates between upper body and abdominal/core exercises to make up the supersets.  The upper body exercise is done for 10 reps, the core exercises are 20 reps, then both exercises are repeated.

There is a total of 6 groups of exercises.

A cool down and stretch are included, but not a warm up, please do that on your own.

Sunday's Recipe Share -- Green Smoothies

As promised, here are some of my favorite green smoothie recipes--mine are all grain and dairy free, I usually add about 1 tsp of flax seed to each of my smoothies as well.  You can easily add some Greek yogurt if you tolerate it.  Please read my blog from Friday for some important info regarding green smoothies.

Mango Mint-jito

1 c. mango

2 c lettuce greens

5 large mint leaves

juice of ½ lemon

juice of ½ lime

1 banana (optional)

water/ice

Black Melon

½ c watermelon

½ c honeydew

½ c cantaloupe

½ c blackberries

2 handfuls fresh spinach

1 banana (opt)

water/ice

Tropical Sun

2 bulbs bok choy

1 orange, peeled

1 c coconut water

1 c pineapple

1 banana

Pumpkin Pie

1 c pumpkin

2 T. almond butter

2 c. spinach

1 c frozen blueberries

1 frozen banana

Chocolate Banana Sunbutter

1 frozen banana

1-2 Tbs. of sunbutter

1 Tbs. cocoa powder

1 handful of spinach

1 c. full fat coconut milk

1 pkg. powdered stevia or 1 Tbs. honey (opt)

1 scoop vanilla protein powder (opt--no sweetener needed if using this)

Really, the sky is the limit--there are lots of recipes out there if you look.

Saturday's Stretch and Flexibility - Yoga for Holiday Meal Digestion

With Thanksgiving being next week I thought this would be a good yoga routine to post.  Even though we don't mean to, most of us overindulge on Thanksgiving because there is so much on the table that we don't eat every day.  It's a special day that revolves around family and, well, food.  

Now I'm the first one who always tells my students not to get all freaked out about it, it's one day--enjoy it and the food!  There is one exception, don't eat anything that you know is going to make you really sick--that's just not worth it to me.

My trick to not overdoing it is simple--I eat the foods that I don't get regularly and skip the ones I do.  I don't eat the mashed potatoes or rolls, but eat the stuffing and gravy--and the pecan pie that my son makes--YUM!!!

This routine is called "Yoga for Holiday Meal Digestion"  Maybe instead of napping on the couch, you can get your guests to do this together---hahaha, I can just see my brothers....

Friday's Facts and Findings -- Green Smoothies--some things you might not know

I have been on a green smoothie kick and I thought I'd share some important info that I found with you.

Our magic bullet broke last month, so I've been using my Cusinart hand blender and it's working out fine.  However, I did reveal the coveted 30% off coupon from Kohl's and you get $10 back for every $50 you spend, so there may be a Nutribullet or Ninja contraption in my future!

Some people can't get past the fact that the smoothie is actually "green" in color; that there are green vegetables!!! in there!  I'm here to tell you that you don't even know they are there--well except for the color...you can't taste them at all.  Now it you are someone who likes V8 (ewww--my opinion only) you can make savory smoothies as well where you do taste them.  Personally, I prefer soup if I'm going to blend veggies together--drinking it cold just doesn't do it for me.

My go to greens are usually spinach and kale.  But I've recently read that spinach contains oxalic acid which can bind with minerals (mainly calcium) and make them inaccessible to the body.  If you eat foods that contain this acid on a regular basis over several months you could develop a form of kidney stone called calicum oxalate stones.  These are actually the most common type--they form when calcium crystallizes with oxalates.  Other foods also contain high levels of this acid as well--nuts, seeds, grains, soy, berries and more. I have to admit, this concerned me.  I've been eating a lot of spinach lately. The key to avoiding this is variety which is what I'm starting to do.

Variety also inhibits the build up of alkaloids.  These are a group of naturally occurring chemical compounds that are produced by many different organisms, including leafy greens.  These are toxic in large quantities, but in small amounts are harmless.  Sprouts contain higher amounts of alkaloids, so these should be limited a bit more.  Some common alkaloids are opium (from the poppy) and caffeine--neither of which come from leafy greens, but these are substances we have all heard of.  Eating the same greens for an extended time (weeks to months) can cause a build up of alkaloids.  This can cause all sorts of symptoms from low energy and sluggishness, loss of appetite and even tingling sensations--not good.  So rotate your greens to stop this from occurring.

So, I'm going to start using some other greens--celery, romaine and other lettuces, I just bought some bok choy and napa cabbage to try.  You can also use herbs--basil, mint, cilantro, dill, parsley, oregano; and don't forget things like carrot tops and  beet greens.  Now some of these flavors are more potent than others.  You have to experiment with how much you put in.  I would not put a cup of broccoli into a sweet smoothie--it just isn't going to work.

Well, I got the Nutribullet and I Love It!!!  I'll post some recipes on Sunday!

Thursday's Total Body/Cardio - Deck of Cards

Here's the last deck of cards workout that I'm posting for the week.

This one is for the total body--I'm going to add a little twist this time to add some extra cardio work.

Here's a quick review-- 4 suits, 4 exercises -- the number of reps you do corresponds with the number on the card; face cards = 10 and aces = 11.

The twist here is that I'm going to give you a cardio burst to do every 10 cards--so keep track...and don't forget to put in the Jokers!

These exercises are going to be combinations of upper and lower body to hit all your muscles.

Hearts:  Squat with an Overhead Press

Stand with feet shoulder-width apart and toes pointed slightly outward. Grab dumbbells with an overhand grip and bring them up to shoulder height with your palms facing out. Inhale, bend your knees, and lower your hips into a squat (A). Keep your head up, heels on the ground, and back arched. Squat until your thighs are parallel to the floor. Then quickly return to standing and exhale. Drive both dumbbells overhead until your elbows are fully extended (B). Slowly lower the dumbbells to the starting position.

Diamonds:  Lunge with a Rotation

Grab a 5- to 15-pound dumbbell with both hands. Stand with your feet hip-width apart and your arms straight out (A). Take a big step forward with your left foot and, bracing your abs, twist your torso to the left as you bend your knees and lower your body until both of your legs form 90-degree angles (B). Twist back to center, push off your left foot, and stand back up. Repeat on the other leg. That's 1 rep. Keep your elbows straight but not locked. 

Clubs:  Push Up with a Row

Get into push up position with arms straight, feet slightly wider than shoulder-width, and hands resting on a set of dumbbells directly below your shoulders (A). Do a complete pushup (B). Then, from the up position, lift your right elbow toward the ceiling until your elbow passes your torso (C). Lower, then lift the left dumbbell. That's 1 rep.  To modify the move, go to your knees.

Spades:  Alternating Bicep Curls and Lateral Raises one of each = 1 rep

No explanation here except this--do 1 bicep curl and 1 side lateral raise--continue until all reps are done.  To modify, you can bend the arms to 90 degrees as you do the side raise (see pic #3 below)

Bicep Curl

Straight Arm Lateral Raise

Lateral Raise with Bent Arms

After first 10 cards:  Do 1 minute of jump rope (with or without an actual rope)

After the next 10 cards:  Do 1 minute of jumping jacks

After the next 10 cards:  Do 1 minute of high knee jogs

After the next 10 cards:  Do 1 minute of butt kick jogs

After final 10 cards:  Do 1 minute of cross country skiers--take one foot in front, one foot in back, jump and switch feet as fast as you can. (see video)

JOKER'S WILD!!!!

First Joker:  Do 1 minute of burpees (see yesterday's post for description)

Second Joker:  Do 1 minute of mountain climbers (see video)

WINNER, WINNER, CHICKEN DINNER!!!!

Wednesday's Wild/Warrior Workout -- Deck of Cards

"It does not matter how slowly you go as long as you don't give up." —Confucius

As you've guessed by now, I'm taking this deck of cards workout theme throughout the week.

This one is going to be intense and challenging, but remember as Confucius says, don't give up!

To see how it works, refer to Monday's post.

Here are the exercises:

Hearts:  Push ups-- regular or modified keeping the butt down, back flat and head in line with the neck.

Diamonds:  Burpees (with our without the push up, depending on how you feel).  Keep your back flat as you squat--see how she keeps her head up until she jumps back into plank and then her back remains flat as she returns to the squat.  If these are too intense, they can be done using a sturdy coffee table, chair, or even the the bottom stair step--being higher makes these easier.  You can also step the feet back and in one at a time as fast as you can instead of jumping the feet out and in.


                                   


Clubs:   Tricep Dips  Level 1 -- knees bent, level 2-- legs extended.

Your hands should be in line with your bottom and your elbows pointing back behind you.  Remember bend and straighten the elbows, keeping your legs and bottom out of it, use the arms to do the lifting.  Keep the shoulders down from your ears, and your abs and glutes tight.  If it gets too intense, just hold it at the top and count the seconds slowly for reps.

Spades:  Squat Jacks

Stay low on these.  To modify--staying low, step the foot out wider and back one at a time (this would be one rep)

JOKERS WILD!!!!

Plank jacks for 1 minute.  These can be done on forearms or with straight arms.  Again, make sure to keep your bottom down.  You should have a straight line from your head to your heels.  To modify step the feet out side to side one at a time.

Tuesday's Trunk and Core -- Deck of Cards

To show just how versatile the deck of cards workout is from this week's challenge, I've come up with another one that focuses on the core.

Check out yesterday's post to see how it works.  Don't forget the Jokers!!!

Here are your exercises:

Hearts:  Superman/Banana -- count 1 roll from front to back as 1 rep

Here's how it's done:  A.  Lie on your stomach with arms straight out in front of you and legs extended behind you; both should be shoulder-width apart. Lift your legs and arms simultaneously at least 6 inches off the floor; hold for 5 seconds.

B.  Roll onto your back, keeping arms and legs lifted; hold 5 seconds. Then roll onto your stomach and repeat, rolling in the opposite direction.

Form tip: Keep your head in line with your neck, while keeping your neck relaxed, and keep your lower back down as you roll and as you hold the banana position. 

Diamonds:  Standing Knee Tucks -- count doing one tuck each leg as 1 rep.

Here's how it's done:  Stand with feet together. Lift left leg straight back, hinging forward at hips, reaching hands forward by ears; keep hips level and body straight from hands to heel. Using abs, draw left knee in to chest, bending elbows to pull arms down to knee; return to previous position. 

Make it easier: Hold onto chair or counter with one hand. 

Clubs:  Plank with Diagonal Arm Reach -- 1 reach each way = 1 rep.

Here's how it's done:  A. Start in an elbow plank, then walk your legs apart until they are a bit wider than your hips.

B.  Keeping torso stable, lift your right arm up and slightly out on the diagonal. Hold this position for two seconds, then return to elbow plank.  

C.  Repeat with the left arm. This completes one rep.

Form tip:  Keep your bottom down and your head in line with your neck and your shoulders down from your ears.  Reach the arm diagonally straight out of the body, no higher.  If you need to modify, drop to your knees without raising your bottom and continue to do the arm reach.

Spades:  Seated Twists -- twisting to each side = 1 rep.

Here's how:  Sit with knees bent and together, feet lifted to knee level, and arms extended overhead (sit up as tall as possible through spine). Shift weight onto left 'cheek' and press arms down to outside of right hip. Return to start and repeat on opposite side.

Form tip:  To modify, put feet down in between twists or keep them down the whole time.  Really draw your navel into your spine, this will help protect your back.  If being in straight arm plank works better for you, do it that way.

JOKER'S WILD!!!!!

When the joker comes up do this fat blasting cardio move:  Single Leg Plank Hops 1 minute total

Here's how:  Begin in a full plank position. Lift left leg and bend knee, lifting heel to the ceiling (as shown). Bend right knee and then push off right foot to jump up and about 45 degrees to the right, landing lightly on the ball of right foot (left foot should remain in the air during the entire movement). Immediately jump back to the left. Repeat as many times as possible for 30 seconds, then switch sides and repeat.

Monday's Muscle Work -- Deck of Cards -- Lower Body

Today's workout is going to go along with my challenge of the week:  The Deck of Cards Workout.

Today I'm going to make up another one you--using only strength moves for the lower body.  You will need one standard deck of cards including the two Jokers.

If you missed my earlier post, here's how it works.  I'm going to assign one exercise for each of the four suits.  Shuffle the cards.  Turn over a card--do the exercise assigned for that suit as many times as indicated on the card--for example 5 of hearts = 5 reps of the exercise assigned to hearts.

Face cards = 10 reps, Aces = 11 reps.

Ok, here's the workout:

Hearts:  Squat jumps

Diamonds:  Speed skaters (count it 1,1--2,2 etc.)

Clubs:  Alternating Lunges

Spades:  Glute Bridges

For the Joker:  Mountain Climbers 30-45 seconds

Sunday Recipe Share -- Easy Make Ahead Breakfasts

I am not a morning person or a breakfast person.  The less I have to do in the morning, the better.  However, with teaching classes 4 mornings a week, I know it's important to have something in my system (I don't do well working out on a completely empty stomach).

I was making a lot of refrigerator oatmeal, but then I decided to go grain-free.  So I had a bit of a challenge ahead of me--no grains meant no cereal, no toast and no oatmeal.  Thankfully I found this easy to make breakfast idea on pinterest.  I eat this if I have at least an hour or more before my workout.  Otherwise, I wait and eat it as my post workout meal and have a green smoothie for my pre-workout meal.

Make ahead baked eggs.  They are so simple to make and there are so many variations, I never get bored.   These can be done in muffin tins or ramekins.  I usually only do 4 or so at a time, so I usually use ramekins.

The easiest way to do these:  Layer a piece or two of ham in a greased ramekin.  Crack an egg over the top.  Bake at 350 for 30-35 minutes.  That's it.  When they are cool, you can slip them out of the ramekin and put into a tupperware container.  Sometimes I add a layer of spinach between the ham and the egg.  You can also put in a slice of breakfast sausage, pressing it in to form sort of a crust.

The other way I do these is to cut up a bunch of cooked veggies, some ham or cooked bacon or sausage add 4-5 beaten eggs, some milk or cream and fill each ramekin with the "omelette" mixture.  Sprinkle with cheese, if desired.  Bake the same way.  They are really yummy and satisfying.  I sometimes make them for dinner as well, it's so much easier than making individual eggs for everyone.  We eat them right out of the oven.

If eating for breakfast, simply reheat in the microwave for 30 seconds or so and you have a healthy breakfast.  I sometimes add another green smoothie that I make ahead as well to get in even more veggies.

Saturday's Stretch and Flexibility - Relaxing Bedtime Yoga

Today I posted two yoga videos from The Yoga Solution with Tara Stiles that will help prepare you for bed.

The first is called Relaxing Bedtime Yoga.

Remember, listen to your body and go only as far as it wants to go.  Don't force your body into any pose that isn't comfortable.  Keep in mind that she is very flexible.  Since she flows from one pose to another, you might want to watch the video through first so you can become familiar with what is coming next.

The second video is called Routine for a Deep Sleep.

They can be done separately or together, in either order.  If this is all you are doing, it would be a good idea to warm up your body just a bit before starting.

Friday's Facts and Findings -- More on HIIT (High Intensity Interval Training)

Last week I posted specifically about Tabata training, which is a type of HIIT training.

Today's findings come from a few sources explaining the HIIT protocol and the benefits of this type of training.

First is from IDEA Health and Fitness Association. Which is entitled Benefits of Group High Intensity Interval Training.

In it it states:

Researchers from the City of Eugene’s FitCity Wellness Center in Oregon recruited 21 mostly active adults to participate in a HIIT group exercise program three times per week for 10 weeks. Each class included a brief warm-up and then body weight exercises following a two-to-one work-to-rest ratio. The average class lasted just over 27 minutes, and participants were encouraged to take minibreaks outside the structured rest periods if necessary.

At the end of the study, participants showed reductions in body weight, body fat percentage and body mass index. There was a slight increase in fat-free mass. The group also experienced reductions in circumference measurements of the upper arms, chest, waist, hips and calves. Thigh measurements changed very little.

Next is a video that is linked at the end of this article entitled The HIIT Study (I couldn't get the video to load directly)

Finally is a video from Dana Lee at RealFitTv on the differences between AMRAP, Tabata and Time Challenge Training  AMRAP (as many reps or rounds as possible), Tabata, and Time Challenge Training ( I couldn't get this video to load directly either).

As I've stated before, the benefits to this type of training are many.  However, doing only this type of workout could be over-stressful to the body.  Make sure to take rest days and do lower level intensity, longer workouts in between these shorter, more intense ones.

Thursday's Total Body/Cardio -- 30 Day Shred Level 1 --Repost

Now, you may or may not know about the controversy surrounding the "punishment" Jillian Michaels received for breaking the rules and giving her team caffeine supplements on the Biggest Loser--well, she did and was reprimanded for it.

While I don't agree with what she did, I more so disagree with the punishment itself-- that it was the team that really received the punishment--a 4 pound disadvantage on the scale and not her.  Thankfully that disadvantage didn't matter--her team would have lost the weigh-in regardless.

I think she should have been fined, or something--she was, however, ridiculed on national television....In the end, she did not state what she did was wrong, nor did she apologize for what she did.  She was only sorry that her actions were taken out on her team.

The best thing about it was that Ruben Studdard got to return after being eliminated the week before.

Here's a link to what happened:  Biggest Loser Trainer Breaks Rules

While I am a coffee drinker and don't find anything wrong with consuming caffeine myself, I don't believe it's any trainers place to give their trainees supplements of any kind--we are not doctors.

Regardless of what happened, she still has some great workouts.  This is the first video I'm re-posting.  It's a great total body interval workout called 30 Day Shred.

All you need a set of dumbbells and a mat or carpeted area.

Wednesday's Wild/Warrior Workout - Kickboxing

Today's video comes from Jessicasmithtv.  It is a 30 minute kickboxing circuit training workout that alternates between cardio and strength training segments.

You will need a set of lighter dumbbells.  The reps done are high, so lighter is better.

As always, her cuing is spot on.  Please remember to pay attention to your joints--no snapping of the elbows during punches or the knees during kicks.

A warm up, cool down and stretch are provided.

Tuesday's Trunk and Core -- Jump Rope Fat Burn/Abtacular Pilates

As usual on Tuesday, I am posting a workout focusing on trunk and core work.  However, today, in addition to the core muscle work, I'm also posting a 6 minute jump rope workout  from Melissa Bender to help burn any fat that is covering those abdominal muscles. 

This is an intense 6 minutes.  She does 6 different types of jumps for 30 seconds each with no rest in between and repeats the sequence.  Take a 15 second or more break in between if you need to.  Just pause the video while you catch your breath.

There is no warm up--you can jog in place or do easy jumps for 3 minutes or so to get your body warmed up.  If you don't have an actual rope, or the space to use one, just pretend you are using one,  keeping your elbows tucked into your sides--tight and controlled. 

Your core work comes from Cassey Ho on the Livestrong Woman Channel.  It is entitled the Abtacular Pilates Workout.

On the roll up, I suggest that you keep the arms extended.  If you do put your hands behind your head, make sure to keep your elbows back.

She uses optional dumbbells for one of the exercises--I'd suggest doing it without until you are strong enough to add them in.  Don't forget to stretch the legs, arms (they both got work while jumping), abs and back afterward!

Monday's Muscle Work -- 30 Day Butt Lift--Yoga Inspired Workout

Today's video is another one from the 30 Day Butt Lift series from BeFit.  It is Workout number 6 and is yoga inspired.

She does various versions of the yoga pose Warrior III to really target your glutes.  If you have a hard time balancing, go ahead and put your toe down in between lifts, or have a chair handy to hold on to.  She also does some Pilates inspired legwork that also targets this area.

But first, Quick Tip #4 (which should be tip #1) on how to get a butt lift without surgery.  I agree with everything she says except one thing.  Longer, slower workouts are important to do as well.  If you are only doing short, high intensity workouts, you are more prone to injury--especially if you are doing plyometrics.  Slow and steady workouts a couple of times a week will help protect your joints while still burning fat and calories.

There is no warm up or cool down/stretch.  Please do those on your own.  The workout is about 10 minutes long. 

Sunday's Recipe Share -- Baileys (Kahlua) Cheesecake Bites

Had a super busy weekend--too busy to post yesterday.  I'll post a bonus stretch at the end.

Today I'm going to share an incredibly yummy recipe that I made for dessert last week for my mom's birthday party.  I did get a small cake surrounded by cupcakes, but since I'm not eating grains, I decided to make this so I could indulge in dessert as well!

It is based on this recipe from Things My Belly Likes, but I changed it from Bailey's Cheesecake Bites to Kahlua Cheesecake Bites (that was the only substitution I made to the recipe posted) and added a layer of chocolate ganache to the top.  Oh my goodness, were they good!!!  They are completely grain free.  Click on the link below for the cheesecake recipe.

Baileys Cheesecake Bites

For the chocolate ganache, I warmed up a 1/2 cup of canned coconut milk until it started to bubble--you could sub with any other type of milk you'd like.  In a glass bowl I had 1/2 cup of dark chocolate chips and a tablespoon of butter.  I poured the warm milk over the chocolate and butter and whisked until smooth.  I then refrigerated this for about 20 minutes so that it would thicken up a bit, but still be pourable.  I poured this over the top of the cooled cheesecake (I made the cheesecake the day before) and smoothed it out.  I then put it back in the fridge to set--it's beautifully smooth and glossy. Another option is to put the ganache into a pastry bag and then leave it in the fridge a bit longer until it's thick enough to pipe onto the cake in patterns--a criss-cross diamond grid, stars or swirls, whatever you like.

Here's what mine looked like:

Mine did crack as it cooled, but with the ganache topping, you couldn't tell.  I think I'm going to make Rumchata bites next!  I have some eggnog and pumpkin flavored cream liquors as well--I think they'll make for some tasty experiments as well!

Here's the bonus stretch video to make up for yesterday:  Stretches for Low Back and Sciatica Pain

Friday's Facts & Findings -- What is Tabata Training

I've posted some tabata workouts, but I haven't given the actual definition of what tabata is.  Simply put, tabata is a form of high intensity interval training on speed!

Here's what I found on wikipedia:

Tabata regimen[edit]

A version of HIIT was based on a 1996 study^[7][8] by Professor Izumi Tabata (田畑　泉) et al. initially involving Olympic speedskaters,^[9] uses 20 seconds of ultra-intense exercise (at an intensity of about 170% of VO₂max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). The exercise was performed on a mechanically braked cycle ergometer. Tabata called this the IE1 protocol.^[10] In the original study, athletes using this method trained 4 times per week, plus another day of steady-state training, and obtained gains similar to a group of athletes who did steady state training (70% VO₂max) 5 times per week. The steady state group had a higher VO₂max at the end (from 52 to 57 mL/(kg•min), but the Tabata group had started lower and gained more overall (from 48 to 55 mL/(kg•min). Also, only the Tabata group had gained anaerobic capacity benefits.

Strict tabata training is done to all out effort until you feel like you're dying or ready to puke or both--notice it says "about 170% of VO₂max."  Most trainers don't believe in working quite that hard, but it is important in any kind of HIIT (high intensity, interval training) that you bring your A game to every exercise.  You want to perform the exercises with very high intensity.  On a rate of perceived exertion scale, you would be at a level 9-10 with every exercise.

Because this form of exercise is so intense, it's important to let the body recover for a day or two after this type of workout.  I suggest doing this type of workout 2 or 3 days a week max with a day or two in between.

On your off days, you can focus on strength training or lighter forms of cardio activity like walking or biking at a steady pace--more in the 7-8 range for strength training and a 4-6 range for other cardio activity going for a longer period of time.  All of these types of training are important.  They help to keep injuries down and your motivation up because you won't get bored.

If you want to learn more about tabata training visit TabataTraining.org.