#tabata timer

[hello-thefatlosshabit-blr]

***FREE Downloadable 2023 Minimalist Fitness Program*** - Less Can Be Better, Especially When Done Consistently

Start small and build momentum today!

If I told you you could get in great shape by investing less than 10 minutes daily to exercise, you’d probably think I’m selling you a product. I’m not selling a product, but I am selling you the idea that a small amount of daily exercise is all you need to get in shape. I want you to stop believing that getting in shape has to take over your life or require an hour or more of exercise each day…

[fitqworkout]

All-in-One Exercise Creator for Every Fitness Level

A versatile exercise creator gives beginners and athletes the ability to design effective, structured workouts without guesswork. Choose intensity, equipment, duration, and focus area with ease—perfect for anyone looking to train with precision.

[oaktaro]

平安京エイリアン | Heiankyo Alien

Heiankyo Alien: Pitfall Trap Game – 1979 Sep? (uncommercialized proof of concept) – Apple ][

Space Invaders was big, and Weekly Asahi magazine would run a story searching for the next big game, soliciting college computer clubs around the nation for new ideas. After visiting 2 at the University of Tokyo, Itaru Kawakami of the Theoretical Science Group (TGS) led an emergency meeting to come up with an idea before the article would be published. He put forth the idea of a game where the player is in their home attempting to trap cockroaches. Another member, Mitsutoshi Tabata, has implied that the idea would’ve played like a Snake type of game, and I’ve seen it cited that you would use glue traps, so perhaps the Snake element was the danger of getting stuck by your own traps as you lay more and more down. A fan creation of this game has since been made called Vermin Wars. TGS, however, were cautious about giving the player too much freedom of movement in an open space, so the playing field would be reimagined to resemble a Go board where you place pieces at the intersections of squares instead of within them, almost as if the lines are the streets and the spaces are buildings in a city grid. This changed their setting from a home interior to a city! With everyone talking about this new horror movie, Alien, they decided that could be the new monster that you trap. In brainstorming a city to take place in, they landed on the nation’s former capitol, once called Heiankyo, which had an impressively strict grid, making it an easy leap for them to then have you play as law enforcement of the time, attempting to dig pitfall traps for the invading aliens. Asashi would publish the idea, resulting in them being contacted by electronics company Denki Onkyo, who were interested. The group looked to Tabata to program it, as he owned the legendary Apple II, but the one thing he couldn’t do was optimize it. Apparently the game took 10 minutes to even boot, so Kawakami stepped up to optimize it and met Tabata at the train station to take the entire Apple II, which is humorous to imagine them lugging around. He would ultimately decide to switch to the Apple II’s low-resolution mode, effectively quartering the resolution and changing the available approach to visuals, resulting in humans, aliens, and holes being different colored blocks. This build of Heiankyo Alien: Pitfall Trap Game was taken to Denki Onkyo as a sort of proof of concept. According to an article instructing readers on how to make their own TK-80 version of the game in the February 1980 issue of I/O magazine, there were already PC-8001 and MZ-80K versions as of writing the article, with some version of the game being shown at a school festival the previous year, presumably the Apple II version.

Heiankyo Alien – 1979 Nov – cabinet

They were set up on the first floor of the Oda district office. Kawakami and Keiichiro Shimada would become the project managers, with the team fleshing out what should and shouldn’t be done. They changed the street layout to be less uniform. A timer was added to end the game in the event that the player closed themselves off from danger, and, inspired by the idea of using candy to distract the slit-mouthed woman of legend, they wanted to include a hard candy that can be used to temporarily stop all the aliens from moving, but midway through development scrapped the idea as they found it overcomplicated the controls. With a sole keyboard to type out what they wrote and burn it to ROMs, every time they wanted to test if what they came up with worked, multiplayer modes would be added, having you either take turns or co-op with both of you on screen together. One thing Denki Onkyo pressed them for was to give the player an animation for when they met their end, resulting in the last-minute addition of an angel sprite to float away. The game would be demoed at the Amusement Machine Show in October, where it was discovered that adding too many coins would cause the coin counter to spill into VRAM, removing one of the city walls, allowing one of the aliens to wander off, scrambling the game’s data, but when all was said, patched, and done, it would hit arcades (as Digger in the U.S.) to great success, being among the highest-grossing arcade games in Japan. Game Center Arashi was a book series about its protagonist conquering arcade games with its story about him attempting to score 10 million points in Heiankyo Alien in 20 minutes, spotlighting not only the game but its strategies and terminology, making them even more accessible. These were also detailed in I/O magazine, who, in their April 1980 issue, announced TK-80BS, MZ-80K/C, and PC-8001 versions for sale. Desktop versions of the game from the time are usually distinguishable by their use of green instead of blue, outside of the handheld version. I also notice the cover of Game Center Arashi has more square-shaped, pink aliens and green buildings while the city walls remain the blue that I’m used to seeing the arcade version be. The handheld version uses condensed, repeating stages and greatly simplified visuals to keep the core gameplay intact while maintaining portability and affordability. It would inspire many future games like its side-view counterpart, Space Panic.

Heiankyo Alien – 1990 Jan 14th – Gameboy

“Denki Onkyo was bought by Murata Manufacturing, and the rights were left hanging, but when the Game Boy version was released, they were transferred to a company called Hyperware, which was run by Takeshige Arimasa, who was a colleague of my brother-in-law at TSG.” -Norio Nakagata (alongside Takane Ohkubo are the Game Boy remake’s uncredited music artists)

As the 1980s rolled around, Denki Onkyo would not survive with the rights to Heiankyo Alien going up in the air. Hyperware was able to grab the rights and get to work on a remake. It features raising and lowering lanterns blocking the roads to keep the environment ever-shifting on the player and the monsters! A new boat mechanic allows you to traverse a river faster than taking the streets. Cinematics, including an ending, were added. While there would be a classic mode, the remake was rocking a faster pace to keep up with a new breed of alien sporting more erratic movement, and that’s not the only rocking being brought. The remake’s Multi Matrix Sound System (MMSS) is that when it’s multiplayer mode is linked to another Game Boy, it’ll combine both Game Boy’s sound systems into one, allowing for audio, twice as complex! The co-op of the original would return in classic mode, and the remake mode allows for competitive multiplayer where you each get your own screen and can affect each other’s game, sending aliens you’ve buried into their game as if you’re on opposite sides of the Earth, and those monsters evolve when they come up on the other side! The rebounded aliens can be taken out for good, and I have to mention how good the game’s overall branding is! The clean red, while only displaying the outlines of the monsters, is so classy yet harsh and vintage. Unfortunately for all involved, the remake did not seem well received in its time. Seemingly being dismissed as an overpriced repackaging of an antiquated 70’s game, even retrospective reviews years later were looking back on it negatively.

Nichibutsu Arcade Classics 2: Heiankyo Alien – 1995 Dec 15th – SFC

A new game for the SFC would attempt to try again with more screen real estate and modern graphics in the original game’s gameplay with multiple stages of dynamically dropping factors to deal with, from power-ups to power-downs to juke. This version would also not be a turning point for the series popularity. This also includes the ability to play “original” Heiankyo Alien, which plays like the arcade game but visually has an indigo background with green walls and buildings, which is not a color scheme of the official version of the ‘79 arcade game that I’m familiar with.

Heiankyo DX – 2003 Nov 17th – mova505i

After 2001 mobile versions, sporting both original and new graphics, a 2003 game titled Heiankyo DX would have you face 15 stages of alien tapping across night and day stages with further upgraded graphics. I’ve always wondered about the attitude toward mobile games from their regular players at this time. Perhaps the 2001 did alright to lead to Heiankyo DX, but the series overall 14-year absence following this gives me the impression it didn’t look like something with a lot of potential to commercially capitalize on, and I’d assume that simpler 1970s game design would have the best chance on phones at the time.

The 2017 Heiankyo Revival

Every time a new Heiankyo Alien came out, it would mention how popular the original game was, as, much like Space Invaders that inspired it, its original entry was something it never recaptured, but, just like Space Invaders, that’s not to say that not just the legacy but the idea of new games was not appreciated by players like the fan game that added guns, Heiankyo Crisis. By the 2017 revival, I note a general change in tone of people voicing their opinions of Heiankyo Alien from suspicious of its value as a commercial product to liking a new little game being offered, and I think the two factors that play into that are the lower relative price after inflation and in comparison to competition alongside Nintendo leading a shift in online and print discussions of home games away from almost only being the pushing forward of the bleeding edge of hardcore to also enjoying smaller, simpler games. By the early 2010s, Minecraft seemed to cement this rapidly growing market and general tone change in video game discussions, leading to opinions of not just new Heiankyo Alien games but older ones by first-time players seeming more open-minded to simpler than Triple-A games, though I do note Tetris on the Game Boy as an anomaly in this thinking. It again helped that people of the 21st century didn’t have to pay triple A price for Heiankyo games. Even outside of retro game prices in a pre-WataGames world, I remember people commenting in the 2010s how initial video game releases are cheaper than they ever have been due to the variance in prices on top of the great price reset PlayStation popularized. As of the publishing of this article, Triple A games are still less expensive than they were during the SNES generation. At least, that’s my suspicion for why the change in tone between the 90’s and 2010’s seemed to happen for Heiankyo Alien, but let’s get into what they actually offered!

NEO Heiankyo Alien – 2017 Sep 7th – FC

NEO Heiankyo Alien is a Family Computer entry taking place in 299X where you can trap multiple types of aliens in a vibrant nightscape or play a version of the original that has a similar color scheme of the “original” mode in the 1995 game but neon blue and green, perhaps reusing the neon blue and green of Neo Kyoto in the new game mode. You could also just listen to the soundtrack featuring a nice list of composers in "Heiankyo Music" mode. Over the years, the soundtrack of the 1990 remake, since credited to Nakagata and Ohkubo, seemed to become the series identity, and Nakagata, who's credited as NEO Heiankyo’s producer, made a new song in that style for this game’s soundtrack too. There was a remixed version of the game’s soundtrack released though, unlike the Game Boy game, they never seemed to release the in-game version of the soundtrack.

Heiankyo Alien – 2017 Oct 13th – Windows 7-10

While Nakagata was working on NEO Heiankyo Alien, he was approached by Mikito Ichikawa, who heard Bug Fire was inspired by Heiankyo Alien and wanted to do his own remake of it for a series of remaking retro games that he was doing, resulting in another new Heiankyo game releasing! Now, technically there was a version of the original Heiankyo Alien officially released as shareware for Windows in 1999, but the 2017 game referred to as “Heiankyo Alien 3671” goes for a very colorful and enemy-filled rendition of the game as well as the ability to play a version of the arcade game that seems to be the more arcade-accurate (taller) aspect ratio with mock-ups of the cocktail table instructions used as borders, though it uses the same color scheme of blue roads and green buildings that NEO Heiankyo used, and I'm not sure if there was a version of the '79 arcade game in this color scheme. 3671, of course, also has quite the spotlight on music, even announcing an “Idol Version” in collaboration with a group called GUILDOLL. This never seemed to come to fruition, with people asking why the “idol mode” is grayed out in the menu years after the game seemed to stop being updated in 2021, despite advertising for it never being removed from the Steam store page. Even with that, the game is still generally praised by the minority that are aware of the Heiankyo Alien series.

[unfortunate--moth]

if anyone finds dazeddoofus's advice something that helps them, i'd recommend tabata timers!!

it basically sets up small breaks and longer breaks for you while you're working.

ooooo...

[healthyskillz]

I earned a badge for reaching 100% of my exercise goals this week! Still loving the Tabata Timer app in combination with the Darebee workout posters.

[that-girl-lyra]

My Fitness Favourites (2024 Master Post)

This is sort of like my own master post and or an update upon my previous one on Reddit, but please remember that like all things, not everything will work for everyone. I am not a doctor or certified PT (yet!). I'm just a girl who wanted to lose weight and found a passion for all things gym and fitness related :)  With that being said, I hope that you guys find the tools that I used helpful to you, and I can not wait to see your progress <3 

Apps 

Here are some of the apps that I used and still use to this day to help track my fitness progress. I’ve gone through a bunch of different fitness apps and these are by far my favorites. 

FitNotes 

This app is super straightforward. I use it each time I go to the gym or do a home workout to track the number of sets, reps, and weights. There are no ads and it's completely free. You can also add in your own workouts and machines if you can't find what you’re doing in their list. 10 out of 10, highly recommend!

FitBod 

I no longer use this app HOWEVER, if you’re just starting out I think this app would be a good place to get started. It lays out a workout plan for you based on what your goals are, and it even shows you HOW to do each workout if you’re unsure of the movements and form. I found it super helpful when I started out and I hope you do too! I will say, the free version does give you a lot, however it does have a paid plan to which I am unfamiliar. 

Tabata Timer 

Personally, nowadays I only use this app occasionally but if you’re not a fan of counting reps, this may be a better alternative. You can create workouts and customized times for sets, breaks, rests, etc. I like to use this for my kettlebells and mace work at home, but you can use it however you wish! Bonus points because it's also 100% free. We love free shit here lol. 

MyNetDiary 

Similar to MyFitnessPal, this is an app that tracks your calorie input and output. I prefer it’s interface over MyFitnessPal personally, and this is the app I used to lose 40+lbs in 2022. Along with a food scale, this is a very useful tool, and I still use it when I go into a cut. The free plan is great and it doesn't force you into a paid one. You have the option to upgrade, but its not necessary unless you really really really wanna see all of your macros besides calories, sodium, protein and carbs. 

Alarmy 

Sleep is probably one of the most important things for your overall mental and physical health. I used to suck at waking up early but I really really wanted to become an early bird and track my sleep. I found Alarmy and I haven’t looked back. In the free version, you can be awoken with annoying sounds and tasks to turn off your alarm, as well as track your sleep and sleep quality.  

Websites 

TDEE Calculator 

As I said in my previous master post, a good place to start is to find out what your TDEE is (total daily energy expenditure). Basically, how many calories you burn just by being alive. You can go from there to find out how many calories you should eat depending on if you're trying to lose/gain weight, as well as protein intake on top of your desired fitness level. A very handy tool. Just plug in your current height, weight, age, and fitness level and you’ll be good to go! 

Equipment / Tools 

Xiaomi MiFit Band  

Ima be honest, I really hated the samsung fitness watches. I went through 2 of them due to battery issues and I never even physically damaged them. I got the Xiaomi MiFit band because I was sick of paying so much money on fitness watches and this thing has the durability of a Nintendo 64 I swear. I only charge the sucker like, maybe once a week, and it gives a pretty accurate read of how many calories I burn during walking, workouts, etc. Also, the thing was like $40 or something. Ive had it over a year and the only thing I’ve had to replace was the strap (a pack of two was like $6). The strap was also my fault for breaking it lol. 

Renpho Scale 

Sort of a tool/app combo. The scale is around $20 on amazon and it tracks your weight (duh) as well as body composition to a fairly accurate degree. The gym I currently go to has a body composition machine and I’ve done a DexaScan in the past and the information between all of them is a close match. The app is free as well and I love it. 

Adjustable Dumbbells 

I love the gym, I do, but my heart will always belong to dumbbells. There is so much you can do with them from arms, legs, core, back,etc. They’re a great piece of kit and I will never stop using them. A set of adjustable dumbbells will put you back a few bucks sure, but imo, it's a worthy investment in the long run. Plus if you’re like me and you have limited space in your home, they’re a great choice. 

Supplements 

I wanna reiterate the fact that I am NOT a doctor lol but I'm sure everyone has seen a metric ton of influencers and PT’s recommending this or that supplement. Truly, I don’t take many and the only one I can recommend personally is Creatine. Just remember to drink water with it and you’re golden. Some people get a mildly upset stomach on it but again, that all depends on the person. I’ve personally never gotten an upset stomach with it and I take/have taken 2 types of Creatine (Monohydrate and Alkaline). 

You’ll hear about a “loading phase” but you don’t have to do that if you don't want to. It's not necessary. 

The only other thing I take is magnesium but that's just to help me not have hypnic jerks when I go to sleep. Literally no other reason lol.   

General Advice/Tips 

If you’re just starting out with your own fitness journey and begin to tell people that you’re working out, eating right, etc, you may experience some negativity from others. Once you say anything like “Im working out/losing weight!” everyone and their mother becomes a health expert. I’ve gotten people telling me to not lift weights because “Its bad for your bones!”, or “Your heart will explode eventually!”. 

These are people who are just jealous and they envy your dedication to yourself. Ignore them. Misery often demands company. 

You may also find lovely little messages in your dm’s from that one girl in high school who was a bully and is now shilling MLM products. Please for the love of all that is good and green on this earth, do not interact! They will send you really crappy copy and paste messages saying that they can help you on your journey with “insert snake oil product here”. 

There is no magic pill, drink, juice, cleanse, detox, whatever the hell that will do the work for you. Pyramid Schemes that are the most common for this are ItWorks, JuicePlus, Herbalife, and BeachBody. Idk if Plexus is still around but still. If you’re ever unsure about anything, I would pay a visit to r/antiMLM for more info. 

Diets, diets, diets are all the rage (as they are always). Guru’s telling their followers to eat only animal based because “its how our ancestors ate!” or “do x to lower your cortisol levels”, and “STAY AWAY FROM BREAD AND SEED OILS!”. Block, ignore, and unfollow. 

I don’t know about you, but I absolutely fucking love bread and cheese and will turn any Olive Garden within a 20 mile radius of me into my bitch with unlimited breadsticks and pasta. 

Yes, we all know certain food is healthier than others, but at the end of the day as long as you are watching what you eat, and getting your workouts in, it doesn't matter. If you want a burger then eat the burger. 

In Conclusion 

I could go on and on forever about anything and everything fitness related. Book recommendations, creators to follow/unfollow, routines…I love it all, I truly do. And one day I hope to become a certified PT myself, but until that day comes, I simply am not. I'm just a girl who got fit, and want to see others achieve their goals as well. I know how hard and awful the process can be, but I guarantee you that every step you take up that mountain is worth every second of the view at the top. 

Movement is improvement, and as long as you keep moving, you’ll keep improving. 

If you’re here reading this, then you’ve already taken step 1 and I couldn't be more proud of you. Its a hard thing to look in the mirror and say to yourself “I need to change ''. Self confrontation is often very difficult and disheartening. But where many have chosen to give up, you chose to step up. And I am so fucking thrilled that you did <3 

If anyone has anything else they’d like to share in the comments about tools and what not that you’ve used, please feel free to post them! This is a safe space for all of us. 

Thank you all for reading and I hope you find what I’ve written to be useful in your fitness journey. Keep up the good work.  

Lyra

[the-love-of]

heres the workout timer I use btw!

[ummerworkoutplanathome]

Ultimate Fat-Burning 4-Week Summer Workout Plan at Home – Get Ripped Fast!

Summer’s here, and if you’re looking to torch fat, build lean muscle, and feel confident in your skin — all from the comfort of home — you’re in the right place. This 4-week fat-burning workout plan is designed to help you get shredded fast using just your bodyweight. No gym, no fancy gear — just results.

 Why This Plan Works

This program combines high-intensity interval training (HIIT), bodyweight strength training, and core conditioning to accelerate fat loss and define lean muscle. Each workout is 30 minutes or less — perfect for busy schedules and hot summer days.

What You’ll Need:

A yoga mat or soft surface

A timer or interval app

Water bottle and towel

Motivation to sweat!

 4-Week At-Home Workout Breakdown:

  Week 1: Build the Burn

Focus: Full-body HIIT + endurance

Structure: 40 seconds work / 20 seconds rest — 3–4 rounds

Example Moves: Jumping jacks, push-ups, squats, high knees, planks

Goal: Activate your metabolism and build consistency

Week 2: Core & Cardio Acceleration

Focus: Sculpt your abs + elevate heart rate

Structure: Tabata (20 sec on / 10 sec off) + core circuits

Example Moves: Mountain climbers, bicycle crunches, burpees, V-ups

Goal: Strengthen your midsection and increase overall burn

Week 3: Strength & Shred

Focus: Targeted muscle work + intensity

Structure: Upper/lower body splits + finishers

Example Moves: Split squats, triceps dips, wall sits, push-up variations

Goal: Lean muscle tone and increased definition

Week 4: Power Finish

Focus: Max fat loss and performance

Structure: AMRAPs (As Many Rounds As Possible) + HIIT

Example Circuit: 10 burpees, 15 squats, 20 mountain climbers, 30-sec plank – repeat

Goal: Push your limits and reveal those results!

Extra Tips for Success

Warm up for 5 minutes before every session (dynamic stretches or light cardio)

Cool down with deep stretches to prevent soreness

Stay hydrated, especially in summer heat

Eat clean, balanced meals (focus on lean proteins, healthy fats, and seasonal fruits/veggies)

Track progress with photos or a workout journal

 Final Thoughts

You don’t need a gym membership to crush your fitness goals this summer. With consistency, focus, and this 4-week plan, you can burn fat, build strength, and feel your best — all at home. Whether you're just starting or looking to level up, this program meets you where you are and challenges you to become your fittest s

[shreddeddad]

FREE Online Interval Timer (Tabata, EMOM, AMRAP)

[meadow-dusk]

Practicing my workout for class on Monday and this guy showed up in the Tabata timer

[hello-thefatlosshabit-blr]

***FREE Downloadable 2023 Minimalist Fitness Program*** - Less Can Be Better, Especially When Done Consistently

Start small and build momentum today!

If I told you you could get in great shape by investing less than 10 minutes daily to exercise, you’d probably think I’m selling you a product. I’m not selling a product, but I am selling you the idea that a small amount of daily exercise is all you need to get in shape. I want you to stop believing that getting in shape has to take over your life or require an hour or more of exercise each day…

[fitqworkout]

AI-Powered Exercise Creator – Build the Perfect Workout Plan

Create tailored workouts with an innovative exercise creator that adapts to your fitness needs. Select from hundreds of exercises, customize sets and reps, and receive AI-driven recommendations. Stay motivated and achieve peak performance with this all-in-one fitness tool!

[davidboles]

Staying Energized in a Long-Term Kettlebell Journey

If you’ve been slinging steel for any length of time, you know full well that keeping your Kettlebell workouts interesting and staying motivated over the long term can sometimes feel like a challenge. Just like anything, once the novelty wears off, it’s easy to hit that wall of repetition. But here’s the thing about Kettlebells—they are one of the most versatile, dynamic, and effective tools you can use, and there are endless ways to reinvigorate your routine! Whether you’ve been swinging them for years or are just starting to feel the weight of monotony, you don’t have to settle for boredom. Here are some exciting ways to keep your Kettlebell workouts fresh, creative, and motivating.

1. Set a New Goal (And Make It Big)

Hey, goals keep us focused. The most common goal when starting with Kettlebells is often weight loss, strength, or conditioning. However, long-term, you need to evolve that goal to keep things exciting. Why not aim for something completely new?

Set a goal to master advanced Kettlebell techniques like the Turkish Get-Up with a heavier weight, or challenge yourself to improve your endurance by performing a 10-minute Snatch Test. Maybe you want to get to 100 Kettlebell swings a day or master the pistol squat while holding a kettlebell. Think about an audacious goal that excites you and pushes you out of your comfort zone.

A new goal will give your workouts purpose beyond just “staying fit.”

2. Rotate Exercises or Try Unconventional Movements

Go somewhere else. Think it out! One of the simplest ways to kill boredom is to switch up the exercises. If you’ve been doing the same swings, squats, and presses, it’s time to expand your movement library. Kettlebells lend themselves perfectly to a broad range of motions. Explore more flow-based movements, where you string exercises together into smooth transitions. For example, do a clean into a press, immediately transition into a squat, and finish with a windmill. This “flow” creates rhythm, engages your body in different ways, and challenges your brain to stay engaged with the next step.

You can also try rotational or off-balance movements. For instance, performing single-arm halos (rotating a Kettlebell around your head) or asymmetrical front-racked squats (holding one heavier Kettlebell on one side and a lighter one on the other). This will force your core and stabilizing muscles to work differently than in conventional movements.

3. Use Timed Challenges

Put a watch on it. Introducing time-based challenges can completely transform a workout. Instead of just counting reps, set a timer for intervals. Try Tabata (20 seconds of work, 10 seconds of rest, repeated for 8 rounds) or an EMOM (Every Minute on the Minute) workout. For instance, every minute, perform a set number of swings, cleans, or snatches. If you finish before the minute’s up, you rest. This keeps your heart rate up and adds an intensity that can blow boredom away.

Another timed challenge? How many swings can you do in 10 minutes? Can you build up to 500 swings? The clock pushes you and creates an exciting race against time.

4. Add a Skill Component

Faster. Better. Stronger! When you get to the point where lifting the Kettlebell feels like second nature, that’s a sign you can introduce a skill focus. Instead of making every workout about sheer volume, dedicate some days to perfecting technique. This could be your clean, press, or snatch technique, but it could also be something more complex like learning the Bent Press or the Double Windmill.

The better your technique becomes, the more control you have over the kettlebell, which leads to a deeper understanding of body mechanics. Plus, mastering skills requires mental focus—erasing any possibility of boredom creeping in.

5. Incorporate Other Equipment

Mix and match ‘em! Kettlebells can be the star of your workout, but they don’t have to act alone! You can introduce other equipment to keep things fresh and stimulate new muscle groups. For example, use resistance bands with your Kettlebell to add another layer of difficulty to presses or swings. Or incorporate bodyweight exercises like push-ups or pull-ups between Kettlebell sets to create dynamic supersets.

Medicine balls, battle ropes, or suspension trainers (like TRX) can also complement your Kettlebell workouts. By rotating in new tools, you keep your body guessing and break the monotony of sticking to one style of training.

6. Train for a Competition or Event

Make it less lonesome. Many Kettlebell enthusiasts find a second wind by preparing for a specific competition or event. Kettlebell sport (Girevoy sport) is all about completing the most reps possible in a set time—usually 10 minutes—without putting the Kettlebell down. Preparing for such events can be an intense motivator, giving you something concrete to work toward. Even if you don’t want to compete, simply training as if you are going to can bring new purpose to your workout sessions.

Similarly, if you prefer something more casual, try a Kettlebell marathon or online challenge. Many fitness communities host virtual Kettlebell competitions where participants share results and cheer each other on.

7. Work on Your Conditioning

Make it about your heart. Kettlebells are a perfect tool for conditioning. But sometimes, we get stuck in a strength-building mindset and forget about our cardio. By designing your workouts to keep your heart rate elevated, you add a layer of cardiovascular endurance training. For example, try Kettlebell complexes where you perform several exercises back-to-back without rest.

An example of a killer conditioning workout could be: 10 swings, 10 goblet squats, 10 push presses, and 10 snatches—repeated for as many rounds as you can handle in 20 minutes. You’ll finish drenched in sweat and feeling accomplished.

8. Create a Workout Playlist or Listen to Podcasts

Boogie Down! Music can be an incredible motivator. If you find yourself losing steam during your workouts, it’s time to create a fresh playlist that will pump you up. Maybe it’s high-energy rock, hip-hop, or even a nostalgic throwback to your favorite tunes that bring energy and excitement.

Alternatively, if music doesn’t do it for you, try listening to podcasts or audiobooks. Kettlebell workouts, especially endurance sets or swings, can become a meditative space where you absorb new knowledge or entertainment while training your body.

9. Make It Social

Share. Reflect. Reply. Sometimes, what we really need to reignite our workout passion is a little social energy. Get a friend to train with you, or join a Kettlebell class or online group. Friendly competition and community support can be the extra motivation that helps you push through a tough set or try a new routine.

You can even host mini challenges with your friends—who can get the most swings in a minute, or who can go the longest without putting the Kettlebell down? Social interaction and accountability help keep things fun and fresh.

10. Celebrate Progress and Reward Yourself

Gift yourself! Long-term training can sometimes feel like a grind because we’re constantly focused on where we want to go, forgetting to celebrate how far we’ve come. Keep track of your progress, whether it’s increased reps, heavier weights, or improved form. Set small milestones and reward yourself when you hit them. It could be a treat, a new piece of workout gear, or a rest day to relax.

By recognizing and celebrating your achievements, you’ll feel proud of your journey and more inspired to keep moving forward.

11. Mix It Up with Different Workouts

A little bit of this; a little bit of that. Maybe your Kettlebell routine feels stale because you’re doing the same workout over and over. The beauty of Kettlebells is that they work well with all kinds of fitness goals: strength, conditioning, mobility, endurance. Plan out a variety of workouts across the week—some days could focus on heavy strength, others on explosive power, some on high-rep endurance, and others on mobility and recovery.

By cycling through different workout styles, you’re giving your body fresh stimuli while keeping your mind engaged.

Finally: Fall in Love with the Journey

Well, friend, ultimately, the key to staying motivated in your long-term Kettlebell journey is embracing the process. You’re not just working out for today—you’re building strength, skill, and resilience for the future. The ebbs and flows of motivation are normal, but by incorporating new challenges, setting fresh goals, and keeping things fun, you can keep that spark alive.

And, remember, there’s always something new to discover with Kettlebells. Whether it’s a new movement, a personal milestone, or a fresh challenge, you’re always growing. So keep swinging, pressing, and snatching your way to a stronger, more motivated you!

[sundlivsstil]

CrossFit - Hvad er det?

Træt af at gå til den samme gymnastiksal, hoppe på det samme løbebånd og gentage den samme rutine? Rutiner, du ikke nyder, fører ofte til skuffelse og udmattelse. I stedet for at sidde fast i en sådan cyklus, kan du prøve nye måder at løfte dit træningserfaring til det næste niveau. Så hvad siger du til at gøre CrossFit til det første skridt i dine livsændringer?

Har du nogensinde hørt om CrossFit?

CrossFit - Hvad er det?

CrossFit er en styrke- og konditionstræning, der består af funktionelle bevægelser med høj intensitet. Tænk på, hvad du gør i løbet af dagen. Binde snørebånd, nå op på en høj hylde eller bære tunge indkøbsposer... CrossFit består af øvelser som squats, bøjninger, træk, skub, stræk, vægtløftning osv., som du udfører dagligt. Disse øvelser sigter mod at udvikle de muskler, du har brug for i din dagligdag, og øge kroppens smidighed. CrossFit-centrene, der kaldes "Boxe," blev først åbnet i USA i år 2000 af Greg Glassman og Lauren Glassman. CrossFit tilbyder varierende funktionelle træningsprogrammer sammen med korte hvil. Træningerne varer cirka 30 minutter. Denne grundlæggende styrke- og konditionssport, der fokuserer på muskelvækst, styrke og generel udholdenhed, har forskellige træningsstile.

Træningsstile inkluderer: - For Time: At udføre en given øvelse inden for en bestemt tidsramme. - Amrap: At udføre så mange gentagelser som muligt af en øvelse inden for en bestemt tidsramme. - Emom: En øvelse udføres i 1 minut. Dem, der afslutter øvelsen inden for 1 minut, kan hvile resten af tiden. - Chipper: At udføre flere øvelser uden pauser inden for en given tidsramme. - Tabata: At udføre så mange gentagelser som muligt af en øvelse på 20 sekunder og derefter hvile i 10 sekunder.

Hvor ofte skal du lave CrossFit?

Det anbefales at træne CrossFit 3 til 5 dage om ugen. Hvis du er nybegynder, er det vigtigt at oprette en rutine, der ikke overbelaster din krop i den første uge. Hvis du træner 5 dage i træk i den første uge, øger du risikoen for at skade din krop. Derfor skal du altid følge en eksperts vejledning og træne efter din egen kapacitet. Hvad er WOD? Hvad er WOD? WOD står for "workouts of the day" og oversættes til "Dagens træning" på dansk. CrossFit-træningsplanen, kaldet WOD, planlægges hver dag med forskellige sportsaktiviteter. Dette giver atleter friheden til at træne uden at være bundet til udstyr og kedelige rutiner. WOD-træning kan udføres individuelt eller som holdtræning. Efter grundlæggende opvarmningsøvelser går man videre til dagens træningsprogram. Hvad er nødvendigt udstyr til CrossFit?  

Hvad er nødvendigt udstyr til CrossFit? I modsætning til mange andre fitnessøvelser kræver CrossFit-øvelser kun din egen kropsvægt. Hvis du går til en CrossFit-sportscenter eller en "Box," kan du støde på udstyr som vægtstænger, cykler, løbebånd, romaskiner osv. Men hvis du ønsker at træne CrossFit derhjemme, er det nok at have en pull-up stang. Hvis du ønsker at omdanne et værelse derhjemme til din egen CrossFit-Box, skal du overveje at anskaffe følgende udstyr: - Pull-up stang - Vægtstang - Vægte i forskellige størrelser - Vægtvest - Yogamåtte og mavebælte - Håndvægte - Kettlebell - Medicinbold - Romaskine Hvor mange kalorier forbrænder CrossFit-træning? Hvor mange kalorier forbrænder CrossFit-træning? CrossFit-øvelser sigter ikke kun mod at styrke kroppen og øge muskelmassen, men de betragtes også som effektive, når det kommer til vægttab. Højintensive træninger som CrossFit kan hjælpe med at forbrænde kropsfedt. Ifølge American Council on Exercise kan mænd forbrænde mellem 15 og 18 kalorier pr. minut, og kvinder kan forbrænde mellem 13 og 15 kalorier pr. minut under CrossFit-øvelser. Hvor lang tid varer en CrossFit-træning? Hvor lang tid varer en CrossFit-træning? På grund af den høje intensitet kan CrossFit-træning ikke vare i flere timer. En gennemsnitlig CrossFit-træning varer omkring 30 minutter. Det er dog vigtigt at bemærke, at opvarmnings- og strækningsøvelser før og efter træningen også skal tages i betragtning, hvilket gør det samlede tidsforbrug til omkring 50 minutter. Read the full article

[ao3feed-izch]

The world of One Piece

by Lilylovesanime

In this au, a bunch of animes I've watched (with mixed themes), will meet each other! They will then react to the world of one piece, which, is a complex world! Eventually, they'll meet original characters and stuff but anyways... Sorry about lack of tags I have no idea... Also a lot of one piece angst will be included in this story, sorry... Don't worry it'll get happy! Eventually, the world of one piece will get telepoted. Sorry for lack of Bleach content, I'm still in the middle of it. I'm in the bount arc currently.

Words: 244, Chapters: 1/?, Language: English

Series: Part 1 of The Reaction fics

Fandoms: One Piece (Anime & Manga), 僕のヒーローアカデミア | Boku no Hero Academia | My Hero Academia (Anime & Manga), 鬼滅の刃 | Demon Slayer: Kimetsu no Yaiba (Anime), 鬼滅の刃 | Demon Slayer: Kimetsu no Yaiba (Manga), 異世界はスマートフォンとともに | Isekai wa Smartphone to Tomo ni | In Another World With My Smartphone (Anime), 赤髪の白雪姫 | Akagami no Shirayukihime | Snow White with the Red Hair (Anime & Manga), Black Clover - Tabata Yuki (Anime & Manga), 魔法科高校の劣等生 | Mahouka Koukou no Rettousei | The Irregular at Magic High School, How many fandoms are there, Dangan Ronpa 十神 - 佐藤友哉 | Dangan Ronpa: Togami - Satou Yuuya, Pocket Monsters | Pokemon (Anime), Hataraku Maou-Sama! | The Devil Is a Part-Timer!

Rating: Mature

Warnings: Creator Chose Not To Use Archive Warnings

Characters: Monkey D. Luffy, Roronoa Zoro, Vinsmoke Sanji, Nami (One Piece), Usopp (One Piece), Mugiwara Kaizoku | Strawhat Pirates, Class 1-A (My Hero Academia), Mochizuki Touya, Tatsuya Shiba, Miyuki Shiba, Ash Ketchum, Serena (Pokemon), Gou | Goh (Pokemon), Koharu | Chloe, Makato Naegi, Sadaou Maou, Demon Slayer Corps Ensemble (Kimetsu no Yaiba), Tanjiro Kamado, Shirayuki (Akagami no Shirayukihime), Obi (Akagami no Shirayukihime), Kiki Seiran, Zen Wistalia, Mitsuhide Rouen, Asta (Black Clover), Yuno (Black Clover), Abarai Renji, Kurosaki Ichigo, Inoue Orihime, Ishida Uryuu, Sado "Chad" Yasutora, Kuchiki Rukia, Gotei 13 | 13 Court Guard Squad Captains

Relationships: Roronoa Zoro/Vinsmoke Sanji, Midoriya Izuku/Uraraka Ochako, Monkey D. Luffy/Nami, Kamado Tanjirou/Tsuyuri Kanao, Mugiwara Kaizoku | Strawhat Pirates & Other Fandoms, Multiple Relationships - Relationship, Shirayuki/Zen Wistalia, Mochizuki Touya/Isekai wa Smartphone to Tomo ni | In Another World with My Smartphone, Satoshi | Ash Ketchum/Serena, Gou | Goh/Koharu | Chloe

Additional Tags: So many fandoms so Idk if all of them will be included, I've watched all of these animes for crying out loud, Except bleach i'm still on season 4 :(, includes amvs, Reaction, One Piece is the main fandom <3, I just love One Piece thats why, Angst, Happy, Both angst and happy i guess?, Developing Relationships, The more I know about the fandom the more that will be included and more characters, Amv links will be shown at the end of each chapter, I don't have any more tag ideas :(

source: https://archiveofourown.org/works/49676275

[robertasgym]

Best Tabata HIIT Workout Timer - Burn Calories At Home

If you’re looking to burn calories at home then you should be looking into Tabata workouts. Tabata is a training style where you work out for 20 seconds and rest for 10 seconds, thus transforming your body into an effective calorie-burning machine.

This video workout acts as a guided Tabata timer where the trainer counts the reps for you and shows you the exercises you need to do.

Good luck and perform this workout everyday if you want to see results!