Tone up Tuesday

Welcome to Tone Up Tuesdays, where every Tuesday I will try to add a work out routine that can be done outside of the gym.  I will try to put together work outs where each move engages multiple muscle groups at once, with a small rest between the moves.  According American College of Sports Medicine (ACSM), the more intense a work out is, the less time you need to spend doing it.  Three vigorous 20 minutes sessions a week give you the same benefit as five 30 minute moderate work outs.

What is the difference between moderate and vigorous exercise?  

Moderate intensity exercises is where you are working hard enough to raise your heart rate and break into a sweat.  You are working at a moderate intensity if you are able to talk but unable to sing a song.

Vigorous intensity  exercises is where you are breathing hard and fast and your heart rate has increased significantly.  At this level you are unable to hold a conversation.  

What will you need?

The only equipment you will need is your body, some space to move (it can be either inside or outside), a yoga matt, and a timer.  I like to use the tabata app ( you can use it on either an iPhone or android) by simple touch software. Tabata Pro