Tabata

• A more demanding/ intense version of a HITT Workout.

• Provides a little more flexibility in terms of workout planning.
• Is made to push you past your VO2 max.
Zumba
• A high-energy workout combining Latin-inspired dance moves with cardio exercises.
VO2 Max
• Official name for the amount of oxygen your body can consume
4 minutes
• Consist of eight successive work-and-relax cycles.
Side Plank
• A core stability exercise holding a straight body position on one side.

20 minutes
• Circuit consists of four rounds.
Skater Slide
• A side-to-side jumping movement mimicking a skating motion to improve agility and balance.
Pole fitness
• Combines pole dancing with strength training and flexibility exercises.
Sumo squats
• A wide-stance squat targeting inner thighs, glutes, and quads.
Ballet fitness
• Incorporates ballet movements to strengthen muscles, improve posture, and build flexibility.
Slower dance forms
• Such as many forms of ballroom dancing, frequently have the same intensity as walking or other moderate-
intensity exercises
Salsa or Cardio dance
• Frequently have the same intensity as more strenuous exercises, such as jogging or swimming.
• Faster dance forms.
TikTok dance workouts
• Follows trending TikTok dance routines for a fun and interactive cardio session.
Hamstrings, quads, glutes, and calves
• Dancing uses all your muscles.
• Numerous dance exercises are created to increase muscular strength, flexibility, and mobility.
The type of dance and the amount spent dancing
• Will determine how hard a workout you get.
FITNESS CHALLENGE
• A fitness challenge goes beyond a fitness objective. If you fully immerse yourself in the challenge and a
supportive atmosphere, the theory goes. Dumbbells and a workout are just the beginning.
• A fitness challenge often contains an objective, a deadline, and resources to assist those involved in achieving it.
• A fitness objective refers to a specific goal or target.
• Results are typically not visible for a few days with most items. This is especially true for fitness and wellness. To
start seeing the benefits, give it at least two weeks.
• Consistency is key to getting the results we both want and need. Weller (2021) added that you need a lot of
motivation and determination to remain consistent.
CIRCUIT TRAINING
• Circuit training raises your heart rate while simultaneously strengthening your muscles. With little to no pause in
between each workout station, you’ll quickly cycle through 8-10 training stations to target various muscle areas.
There is a different exercise at each location.
• Allot at least 20 to 30 minutes for the whole workout.
CIRCUIT TRAINING WORKOUT
• Your circuit workout can have as many different exercises as you like! However, the most effective workouts
rotate 3-4 exercises, so that you can have variety while still getting enough repetitions to really work those
muscle groups. The idea is to move from one set to another without a rest break, so you can get the most
efficient workout without overusing your muscles
Many fitness sources recommend this routine:
1. Upper body exercise
2. Lower body exercise
3. Core exercise
4. Cardio
Complete the circuit 3 times for a total number of 12 sets.
If you’re doing a 3-step circuit, use this format:
1. Upper and lower body exercise
2. Core exercise
3. Cardio
Circuit Training Workout Example
Upper Body
• Push-Ups
• Triceps Dips
• Seated Rows
Lower Body
• Lunges
• Jumping Lunges
• Squats
• Calf Raise
Combined upper/lower body exercises
• Burpees
• Squat Jacks
• Squat to Oblique Crunch
Cardio
• Jump Rope
• Mountain Climbers
• Burpees
Core Exercises
• Plank
• Side Plank
• Plank Jacks
• Plank Up and Down
• Shoulder Tap
• Russian Twists
• Leg Raise
• Reverse Crunch
• Glute Bridge
TABATA

• With Tabata training, exercises are broken down into discrete intervals of 20 seconds of maximal effort followed
by 10 seconds of rest. The heart rate increases swiftly in return.
• Tabata is made to push you past your VO2 max, which is the official name for the amount of oxygen your body
can consume while exercising.
• Tabata workouts consist of 4-minute rounds with eight cycles of work and rest. A complete 20-minute circuit
includes four rounds, with a 1-minute rest between rounds. This intense format combines anaerobic strength
and aerobic exercise.
• Tabata is a more demanding and/or intense version of a HITT workout. The latter provides a little more flexibility
in terms of workout planning and execution than the former. But both of the workouts offer great benefits when
executed properly and consistently (Horton, 2021).
TABATA Workout

The following workout for TABATA has three (3) circuits with 4 exercises in it, the task is to perform each exercise for 20
seconds and rest for 10 seconds. Rest I minute after each circuit and perform for another set.
CIRCUIT 1
a. Jumping Jacks: A cardio move where you jump, spreading your legs and arms wide, then return to the start.
b. Squat Jacks: A combination of squats and jumping jacks to work your legs and cardio.
c. Skater Slide: A side-to-side jumping movement mimicking a skating motion to improve agility and balance.
d. Burpees: A full-body exercise combining a squat, jump, and push-up for strength and cardio.
CIRCUIT 2
a. Push-Up: A bodyweight exercise to strengthen the chest, arms, and core by lowering and raising your body.
b. Leg Raise: A core exercise where you lift your legs while lying down to target the lower abs.
c. Side Plank: A core stability exercise holding a straight body position on one side.
d. Reverse Crunch: A core moves where you lift your hips off the ground to target the lower abs.
CIRCUIT 3
a. Mountain Climbers: A fast-paced plank exercise involving alternating knee drives to boost cardio and core
strength.
b. Triceps Dips: An upper-body move using a surface to strengthen the back of the arms.
c. Sumo Squats: A wide-stance squat targeting inner thighs, glutes, and quads.
d. Squat to Oblique Crunch: A squat combined with a side knee raise to work the legs and obliques.
DANCE WORKOUT
• The type of dance you are executing and the amount of time you spend dancing will determine how hard a
workout you get.
• Slower dance forms, such as many forms of ballroom dancing, frequently have the same intensity as walking or
other moderate-intensity exercises, while faster dance forms, such as salsa or cardio dance, frequently have the
same intensity as more strenuous exercises, such as jogging or swimming.
• Numerous dance exercises are created to increase muscular strength, flexibility, and mobility. In addition to this,
dancing uses all your muscles, but particularly the hamstrings, quads, glutes, and calves (Bedosky, 2022).
Other Examples of Dance Workouts
1. Zumba
• A high-energy workout combining Latin-inspired dance moves with cardio exercises.
2. Ballet Fitness (Barre)
• Incorporates ballet movements to strengthen muscles, improve posture, and build flexibility.
3. Pole Fitness
• Combines pole dancing with strength training and flexibility exercises.
4. TikTok Dance Workouts
• Follows trending TikTok dance routines for a fun and interactive cardio session.

IMPORTANCE OF FITNESS CHALLENGES

• Circuit training provides full-body benefits by combining strength and cardio exercises with minimal rest. It
enhances muscle endurance, strength, weight loss, heart health, and mood. Its time-efficient and adaptable
nature increases the likelihood of maintaining the routine over time (Davidson, 2021).
• For TABATA workouts, it enhances metabolism, takes little time, increases levels of aerobic and anaerobic
fitness, boosts the amount of lean muscle, and speeds up heart rate. Even though TABATA has many advantages,
some people are opposed to it (Cronkleton, 2020).

• Dance workouts offer numerous benefits, including improved flexibility, agility, balance, coordination,
cardiovascular health, strength, and bone health. They aid in weight management, boost mental acuity, memory,
mood, and confidence, while reducing tension. Additionally, they provide opportunities for social interaction and
are adaptable to any fitness level, mood, or skill set (Eckelkamp, 2020).

• Lastly, Weller (2021) added that fitness challenges offer less financial commitment than conventional marketing,
foster community and maintain customer interest.

• These kinds of initiatives frequently stimulate frequent use of your facilities or website, assuring steady traffic
and chances for connecting with customers naturally. They can do in fostering a sense of community, loyalty, and
trust-all of which can help keep gym patrons coming back.