iPhone4

What would I do without my trusty iPhone4! Well anyway, for exercise, I use a free app that can be downloaded from the App Store called "gymboss interval timer", it's great for me as I've used it for exercises like the tabata protocol and isometric pushups. Some of you might like to listen to music while you workout, so and iPhone would work well for you too. Available in Singapore at M1 shops from $0 onwards.

Tabata Protocol

How to do Tabata Protocol:

• 20 seconds all out intensity.

• 10 seconds rest.

• repeat 8 times.

This protocol was initially researched with cycling (cardio) as the exercise used. And its a type of HIIT (High Intensity Interval Training) but much more of a killer in my opinion. So for me, I use Hindu Squats (cardio) for this workout. Some other people recommend doing a few different exercises in one tabata session, I don't think this is right, why are we all so fascinated with the tabata protocol? Because of the results! It was done with a leg exercise (cycling) and for each of the 8 sets the exercise was the same (still more cycling). So if you want the same results and gains that those in the test had, then quite simply you should follow their test as closely as possible. I substitute cycling for hindu squats which is a whole lower body exercise, but I do hindu squats throughout all 8 sets. Don't listen to people that tell you to do a few exercises for one tabata session. You have to target the exact same muscles in every single one of those 8 sets to get the same results as the test.

The Tabata Protocol is amazing, it takes just 14 minutes of your time if you include the 5 minutes for warm up and 5 minutes to cool down. With the Tabata Protocol I save lots of time while having aerobic and anaerobic gains.

In a nutshell, Tabata Protocol if done for a period of time for the legs, will help you be able to maintain a start stop motion at your maximum speed for a longer period of time. This protocol like all the other exercises mentioned on xRealisticFitness help with real day to day stuff. Imagine dashing through the crowd to catch your bus, you'll need to be able to maintain your speed and endurance while experiencing a lot of starts and stops dodging people.

Do stretch and warm up before trying this and consult a doctor as this exercise will bring you close to your maximum heart rate if done correctly. If you experience any chest pains immediately stop the exercise and proceed to cool down while seeking medical attention, do not sit or lie down.

Hindu Squats

How to do Hindu Squats:

• Start by placing your feet shoulder's width apart with your toes on both feet pointing forward. Hands should be pulled in to your chest. Squat by bending from the knee but keep the back straight. As you squat, bring your arms downwards and behind you.

• As you near the bottom of your squat, begin to lift your heels off the ground, balancing on the balls of your feet while maintaining a straight posture for your back.

• Push off at the bottom of the squat with the balls of your feet while swinging your arms forward.

• Continue rising till you are back in the standing position, with your arms moving upwards as well. That is 1 rep.

• Exhale on the way down and inhale on the way up.

Hindu Squats are meant to be done continuously and smoothly, not in sets as its considered a cardiovascular exercise. To get the most gain from hindu squats I do mine with the tabata protocol. I find hindu squats to be a good overall lower body workout and plus it helps you with balance as coming up on your toes at the bottom might not be so easy when you start.

Equipment I use for this exercise: Nike Yoga Mat