My Current Workout

I am posting my current workout here because it is working so well for me right now.  It is the result of much experimentation, and is providing me with good energy levels and health.

Day 1 - (Sunday) Tabata interval training, medicine ball, walk 30 minutes

Day 2 - Walk 1 hour

Day 3 - Walk 1 hour

Day 4 - Tabata interval training, weight workout, walk 15 - 20 minutes

Day 5 - Walk 1 hour

Day 6 - Walk 1 hour

Day 7 - Walk 1 hour

As you can see, this routine has a couple of brief sessions of high-intensity work per week along with lots of walking.  Why only two days of high-intensity work per week?  I have found through trial and error that anything more for me will lead to overtraining.  In fact, every fourth week of this plan, I skip the normal Day 4 workout and substitute an hour of walking, essentially taking a week off from vigorous activity.

Here's some more detail on the workout.  The Tabata interval training consists of 20 seconds hard sprinting followed by 10 seconds rest.  Then repeat.  I currently do 8 repetitions, all in row, so the actual workout part only takes about 4 minutes.  Afterwards, I throw around a 6 lb medicine ball to engage the upper body more.

The weight workout is also brief, around 20-25 minutes.  Currently, I am trying some heavy single reptitions followed by one set of high-repetitions for each exercise.  More on this in a future post.

Why so much walking?  Hunter-gathers walked a great deal, approximately 9 miles a day.  So 1 hour of walking (about 3 miles) is getting off easy!  Plus, walking is a great way to burn fat and has all kinds of other health benefits.