MUTU Intensive | One of the 5 Elements of the MUTU System

Tried a new combo today for a workout that took less than 20 minutes and left me sweating and breathless! As you will know if you read this blog, long, steady cardio exercise is NOT the way to fat loss! You need interval training, which means short bursts of intensive exercise. I combined just 2 basic moves, one intensive cardio and one body weight resistance exercise: skipping with a jump rope, and squats.

Skipping is a high intensity exercise which will challenge your aerobic capacity and fitness… as well as your pelvic floor :0 It is also high impact. So if you are less than 20 weeks postnatal, or not confident in your core or pelvic floor strength yet,  lose the rope and jog on the spot keeping feet close to the floor, or march on the spot.

I did deep squats using a weight, but there are many ways to adapt a squat to allow for knee comfort and core strength. Do it without a weight, hold on for support (The Perfect Squat video here!), and don’t squat too deep (less than 90 degrees).

This kind of interval training is only effective if you work intensively between rests. But working ‘hard’ is relative, and provided your heart rate is raised, you’re working as hard as you can and you’re starting to sweat – it’s working! On a scale of 1-10, if 1 is sitting still and 10 is as hard as you could possibly work, you need to be exercising at 8-9. That way you get more benefit than you would from slogging away on a treadmill, and in less than half the time! It similar to the Tabata style workouts discussed here

I set my little timer for 18 sets of 10 seconds, followed by 50 seconds. the 10 seconds is the rest, the 50 seconds is the exercise.

And GO!

50 seconds skipping

10 seconds rest

50 seconds squats

10 seconds rest

50 seconds skipping

10 seconds rest

50 seconds squats

… you get the drift! for 18 rounds (so you 9 sets of squats and 9 sets of skipping with 10 second rests in between)

Don’t forget to warm up first (this video sequence is a great warm up) and to stretch afterwards. Total workout time, PLUS shower in a smidge over half an hour. Don’t waste your time in the gym!!

Try it and let me know how you get on!