Fit Chic NYC’s Blog

How to increase burpee speed

Reader Mark B. is working on his burpee challenge and asks:

I’m up to 22 in one minute. I’m going for 30. Anyone have advice to increase speed?

First off, 22 is great! So let’s talk about how to get over your speed roadblock. The science behind a minute of burpees – it’s considered anaerobic exercise, meaning it doesn’t use oxygen as its main source of energy.

To increase speed I suggest training in intervals, using the Tabata protocol. Tabata works by performing eight non-stop rounds of 20 seconds work, 10 seconds rest totaling four minutes. So pump out as many burpees as you can in 20 seconds, rest for 10 seconds then go straight into 20 seconds of burpee action, rest for 10 seconds etc., completing the 20/10 cycle a total of eight times.

For the next week don’t perform a minute of burpees straight, train with the 20/10 intervals.

When you only have a minute of work, speed is king (assuming form is already correct) and by using Tabata’s repeated short intervals, you are conditioning your body to work without a full recovery.

Good luck!


Music to Motivate: March Playlist
March 10, 2010, 10:48 AM
Filed under: NYC life, Overheard At The Gym | Tags: , ,

I like to think I have good taste in music, dare I even say at the forefront of the scene at times. Thanks to satellite radio I was totally rocking out to “Just Dance” and “Lollipop” before the songs became hits. And while I’m not spinning at clubs, I do take great pride in my personal playlists. I’ll admit I enjoy quite the eclectic mix of music, but when it comes to working out I need something upbeat. Whether a song ties me to a place, person or thought, it has to motivate me. Here’s what I’m playing to keep me pushing harder, faster, stronger.

DJ FitChic1. All of the Above – Maino2. Horchata – Vampire Weekend

3. In My Head – Jason Derulo

4. Telephone – Lady GaGa featuring Beyoncé

5. Hey, Soul Sister – Train

6. Take It Off – Ke$ha

7. Africa – Karl Wolf featuring Culture

8. Cowboy Casanova – Carrie Underwood

9. No Te Veo – Casa De Leones

10. Sweet About Me – Gabriella Cilmi

11. BedRock – Young Money featuring Lloyd

12. Jai Ho! (You Are My Destiny) – AR Rahman and The Pussycat Dolls

13. My Life Be Like – Grits

14. Morning After Dark – Timbaland featuring SoShy and Nelly Furtado

15. Say Aah – Trey Songz featuring Fabolous

16. One Day – Matisyahu

Would you want to train celebrities?

Sorry guys, I’ve been on a bit of a blogging vacation – well an actual vacation that turned into an extended break from blogging – but I’m back and going to dive in with a poll!

Jillian MichaelsOn her Facebook page Biggest Loser trainer Jillian Michaels has said:

Want to clear up some press mistakes. There have been a few articles out saying that I’m training Tara Reid and Nicole Kidman. This is not true. I am interested in the health of regular people. I do not focus my time on “the privileged few”. The only famous person I have agreed to work with is Maria Shriver because …she is a personal mentor of mine and an all around amazing humanitarian.

I want to know, if you were a trainer, would you exclude celebrities from your clientele?

Kate Moss hits the barre

Kate Moss' March 2010 Harper's Bazaar coverSupermodel turned prima ballerina Kate Moss will trade in her couture fashion for a leotard and tights as she is set to co-star in a ballet movie with 62-year-old Mikhail Baryshnikov, the famous Russian dancer and choreographer who played Carrie Bradshaw’s boyfriend in the final season of Sex and the City.

To prepare for her role, the already pin-thin model is taking private ballet classes and “has to be fit, healthy and looking good, so her late nights and heavy partying have to be reduced,” the Daily Mail reports.

The film, rumored to be named Baryshnimoss, will first be screened at a fund-raising event, then shown as a gallery installation British Vogue says.

For being such a health and fitness junkie I apparently have quite the obsession with the too-thin Kate Moss, but I think she looks the part!