Making it personal with our top trainers – meet Jakub Jandura
PT interviews are back. Right on time to meet Jakub Jandura, our personal trainer at EVO Berggasse, Learn more about HIIT and Tabata and try his specially designed HIIT workout.
Q: Hey, Jakub. Can you tell us a bit about yourself?
Sure! I’m Jakub, and I am a personal trainer at EVO Berggasse Vienna.
Q: Why have you decided to become a personal trainer?
I’ve decided to become a personal trainer because I wanted to show people how sports has impacted my life. By training with me, my clients will gain awareness of how important it is to control their movements and our entire body. It’s not just about heavyweights, it’s about why am I doing something, what moves are more important, and that’s what I focus when I give PT sessions.
Q: We have heard that you are really into HIIT. Can you explain what HIIT is? What does HIIT stand for?
Yes, I am really into HIIT Workouts (HIIT stands for high-intensity interval training). Its focus is on short but very intense activities with less intense recovery periods.
The goal of HIIT is to reach momentary muscular failure and give all out of our body. By achieving that, our body takes advantage of the oxygen shortcut inside our trained muscles, which provide us with EPOC (Excess Post-Exercise Oxygen Consumption). The result is that we are not only burning calories during the exercise but also afterwards. This will happen because our muscles need a lot of energy to recover. With HIIT workouts we also improve our cardiovascular-system, which is really important, of course.
Q: And what is Tabata?
Well, Tabata is a form of HIIT. It lasts 4 minutes and is a great way to end your workout because it can ensure that we have used our muscles effectively and enough during our workout. Tabata consists of 8x 20sec work out (very intense ones) and 8x 10sec resting phases in between. It’s beneficial to choose exercises during the working stages that encourage multiple and larger muscles to increase the EPOC effect. For example, burpees, mountain climbers, squat jumps or push-ups.
With Tabata, you benefit from the after-burn effect, which I have described above. Everyone can train in this way by adjusting the intensity to his or her limits. It´s crucial to start slow and progress in your rate.
Q: What are the benefits of this kind of training? And how does HIIT training align with EVO’s concept?
Let me put it in perspective: I feel the problem with our present society is we forgot how to move correctly. As little kids, we have played a lot outside and have tried out new things. I know that sometimes a week can be exhausting; but even in those weeks, you should save yourself time to fit a HIIT Workout into your schedule! At EVO, we mostly work with our bodyweight and perform exercises that are similar to the activities we face in our daily routine – the natural movement philosophy. Together with HIIT, we improve not only our movements but also our cardiovascular system. That’s the best way to learn how to control our body.
Q: Can everyone train in this way? Also people who just started and might not yet be that fit?
Of course, if you have any doubts, you should make an appointment with your doctor to make sure your body can deal with physical activity and overall training! Usually, sports activities are always good for you; it’s just a case of intensity in this case.
Q: Any words for people thinking about starting working out?
Stop waiting for the perfect moment and let’s get you in the best shape of your life – that’s what I want you to set for yourself. As a long-term goal, because if you feel good in your body (as I use to say “everybody” is unique) your satisfaction of every day in your life will increase, you will be happier and have more energy. That’s a promise I can make to you.
Q: Just to finish: do you have any favourite motivational quote?
It’s not really a quote, but I think that if you want something, you should go for it. In life it’s never too late to start something new, so stop waiting and start pursuing your goals.
Hope to see you all soon at EVO!
Cheers,
Your coach Jakub Kuba Jandura
Insta: kubajandur
Web: TEAMKUBA
Book a session with our expert Personal Trainers here.
Jakub’s HIIT Workout
- 50 sec for each exercise
- 30’ sec rest in between
- Total: 9 exercises
- 2 rounds
1) Jumping squats (beginners: squats)
2) Jumping jacks
3) Jumping lunges (beginners: lunges)
4) Mountain climbers (beginners: high-knees)
5) Superman – lying face down on the floor
6) Burpees (beginners: burpee using one foot at a time)
7) Push-ups (beginners: knee push-ups)
8) Up & down planks (beginners: simple plank)
9) Scissors (beginners: one-foot leg raise)
You can also download Jakub’s HIIT Workout here:
