A free gift for you today! 🙂
You probably know by now that one of my favorite workouts on a super time crunched day are Tabata workouts.
I've explained before - but to recap - Tabata is another type of High Intensity Interval Training (HIIT) and the basis of Tabata Training is 20 seconds of max intensity work followed by 10 sec rest for 8 rounds for a total of 4 minutes.
A good example is sprinting for 20 seconds and then walking for 10 seconds x 8 sets which equals four minutes.
Tabata Training can be done with a number of different exercises.
The idea is to use an exercise that gets the whole body involved, or at least the major muscle groups.
A study by Japanese scientist Dr. Izumi Tabata, who founded Tabata training, found that high intensity training improved VO2 max (or your maximal oxygen consumption) by about14%, while anaerobic capacity improved by 28%.
These effects will help you shed those extra pounds of fat, while also building lean muscle.
I recommend the Gymboss interval timer app - and you can put this right on your phone for free.:-)
It will keep track of your 8 rounds, work, and rest times for you.
Set your Gymboss timer for Tabata training and you are ready to go!
Remember, this is intense training so if you need to take a rest before your timer is done with the 20 seconds, please do so.
The Gymboss timer will keep track of your time and 8 rounds.
This Tabata is using 2 exercises:
1) Step ups- 20 sec work, 10 sec rest
2) Alternating back lunge - 20 sec work, 10 sec rest
You will repeat this for 4 rounds (because it's 2 exercises) - your Gymboss timer will keep track for you or you can use your own timer.
Click here to see the exercise video for more demonstration and technique.
Be thankful for what you have and work hard for what you don't have. 🙂