How to set SMART goals and a Tabata Thursday Boxing Workout for extra BURN

When I was in the grocery store the other day, I overheard a lady saying, “It doesn’t matter if it is Atkins or South Beach, I just want to do whatever works to lose the weight FAST.”

Now, this isn’t the first time that I have heard someone say this. We all want to lose the weight fast right? But… it should be our ultimate goal to create a healthy LIFESTYLE so we can lose the weight safely and effectively. It is important to remember that to lose weight, you need to incorporate 3 basic things into your life:

  1. Cardio
  2. Strength training
  3. Healthy nutrition (clean eating is the best) at EVERY meal

So, you can start by making small changes to your daily routine OR, if you are the type of person that has to jump in feet first (and you are healthy enough to do this), you can do a complete overhaul right away. It is important to find whatever works for you.  You should realize that the first month can be the toughest but once you get started, you will feel that sense of accomplishment and how great exercise makes your body feel… you will soon be hooked and it will become a habit.

First thing… Start by writing down your ULTIMATE goal.  IE… Running a local 5k in 3 months.

Once you have that goal written down, break it down even further into monthly, weekly and daily goals.

IMPORTANT: One of the most effective ways to structure your goals is by using the SMART goal model.

S   =  Specific

– Make sure your goals are VERY specific.  Yes, you want to run the 5k. BUT, if you have not ran in over 5 years, you have a desk job or you are coming back from an injury, you need to start off slow and work you way up to your goal. An example of how to start by writing down a goal for this week would be going for a walk for 30 minutes each weekday at 9 am. See how specific that is? Once you feel comfortable and after you have had about 10 minutes to warm-up, you can start to incorporate a light jog into your walk. Start with jogging for 30 seconds or from mailbox to mailbox. Walk again for 2-3 minutes (or at least until you feel you are ready to go again) and jog again for another 30 seconds. Repeat this routine for the 30 minutes.*

M  =  Measurable

– Make sure you can measure you goals. IE… Can I measure (keep track of) my goal of walking/jogging for 30 minutes each weekday at 9 am? Yes, that is measurable.*

A  =  Attainable

– Are the goals attainable/achievable? Is walking for 30 minutes a day something that you would enjoy? Is it nice weather out so you are able to get outside? Is it possible for you to run at all or do you have underlying injuries that prohibit you from running? These are just a few questions you need to ask yourself when setting your goals.*

R  =  Realistic

– Are the goals realistic? It is not a good idea to start out on your first day by trying to run a full 3 miles if you haven’t ran in 5 years. Be realistic. Again, start with walking for the 30 minutes (or how ever long you are able) and work your way up to incorporating a light jog when you feel comfortable and ready.*

T  = Timely

– Always remember to set an end time for your goal. We have said that you have the local 5k in 3 months that you are working toward. That is a timely goal with a specific end date. When you have completed this goal, set another goal for yourself and so on and so forth.*

*Always remember to talk to your doctor before starting any exercise routine.

Finding the best way to create a daily fitness habit and healthy eating lifestyle is what will ultimately help you reach your goals of being healthy, fit and strong.

So, if you are up to an extra challenge, I have created a Tabata Boxing workout to help you get fit in only 4 minutes. This is a pretty intense workout but you can do it to your own comfort and intensity level.

If you are not familiar with what a Tabata workout is, click here to read more about it.

Basically, Tabata is a 4 minute High Intensity Interval Training (HIIT) workout where you follow a set format:

  • 20 seconds of a high intensity interval (IE… sprints, jabs, squats, etc…)
  • 10 seconds of rest
  • Repeat 8 times for a total of 4 minutes



As I said before… Today’s Tabata Boxing workout is INTENSE!!

  • Jab/Cross RIGHT side
  • Squat jump with RIGHT side kick
  • Jab/Cross LEFT side
  • Squat jump with LEFT side kick

Don’t forget to warm up for 10 minutes before starting this workout and do a 10 minute cool-down at the end. Also, make sure to stretch and drink lots of water when you are finished, too.

Now, for another important piece of today’s workout… the MUSIC!

Here is the video to one of my favorite songs by my favorite guys… NICKELBACK.

How do you set your goals?

Do you have any goals set for yourself right now?


  1. I like your fantastic web site. Just what I was searching for!
    Best regards, Ron

    For all of those who would like to read Best Fitness Tips go to my blog Fitness Interval Training

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