Don’t think you’ve got enough time to train? There’s ALWAYS time for Tabata.
In keeping with the theme of this post this is just a quick one about the workout which left me feeling like this…
I was pushed for time on Sunday morning as I had to travel home and make myself look presentable for a family lunch.
There was no time to do my planned run that morning so instead I settled for running later and starting off my not so lazy Sunday morning with some Tabata.
If you’re not familiar with Tabata it’s basically a type of HIIT (high intensity interval training) lasting four minutes. It’s 20 seconds on and 10 seconds off – which works out at 8 rounds.
So for example it would be 20 seconds of push ups, 10 seconds rest, 20 seconds of push ups…etc until the four minutes is up.
The genius behind this is Professor Tabata who carried out a study involving two different trials with the Japanese Olympic speed-skating team.
One group was asked to cycle at a moderate intensity five times a week for 60 minutes while the second group switched between 20 seconds of max effort and 10 seconds of rest for four minutes for four times a week in addition to one 30 minute cycling session at moderate intensity.
Basically Professor Tabata concluded that it’s the shorter recovery time that helps to improve both aerobic and anaerobic fitness.
You can read more about it and the study at Tabata Official.
Tabata is great because not only does it help fitness and endurance it’s also good for fat loss and unlike steady-state cardio the high intensity intervals actually increase the number of calories burned after you stop exercising for up to 24 hours. It also helps to maintain that muscle mass and even build muscle as Tabata targets those fast-twitch muscle fibres.
One of the best things about Tabata, aside from the fact that it takes just four minutes, is that you can do it with any type of exercise from sprints to squats, push ups to mountain climbers!
Go on YouTube for a Tabata countdown timer.
Here’s what Dane and I did:
Tabata warm up:
2- hand walk outs
3 – spidermans
4 – lunge with a twist
5 – squats
6 – hand walk outs
7 – spidermans
8 – lunge with a twist
Tabata round 1:
Kettlebell swings (20kg for me, 28kg for Dane)
Tabata round 2:
Chest to floor burpees (to see how a chest to floor burpee is done – click here)
Trust me, this gets hard really quickly! Try and maintain the same number of reps per round.
Let me know how you get on!
Keep an eye on Dane’s website as well as he’s planning to do a Tabata post sometime soon!
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