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Of all the high intensity interval training options out there, Tabata meets my needs the best because I feel like I can do anything for 20 seconds! Research shows that Tabata can burn up to I'm not trying to say that you all need to burn billions of calories, because that's not what fitness is all about, but that is a pretty sweet little tidbit.
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So if your goals include fat loss and cardio capacity, Tabata might be just what you're looking for! Just a little disclaimer: Tabata style training is designed to push you to your max. It is not recommended for beginning exercisers.
The following is my most recent Tabata workout. As a somewhat newbie to this type of training, I needed a little more rest time between intervals.
Each Tabata consists of two exercises. Complete 20 seconds of the first exercise, rest for 10 seconds, then complete 20 seconds of the second exercise, rest 10 seconds. Complete intervals eight times total four minutes. Push yourself as hard as you can for the 20 seconds and stop completely for 10 seconds.
What is Tabata Training?
Use whatever cardio machine you'd like for the static cardio intervals, just make sure to keep difficulty to a moderate level and recover completely. Five minutes: incline walk Four minutes: mountain climbers, single-leg mountain climbers Five minutes: elliptical Four minutes: medicine ball squat and press, tuck jump Five minutes: stair mill Four minutes: walking plank, plank with alternating leg lift Five minutes: stationary bike Four minutes: burpees, high knees Four minutes: incline walk. Photo credit: Flex and Shout Fitness.
Real Life. In the original study the intervals were performed at a quantifiable percent of VO2 max. Just think max effort. In the field, where measurements are more subjective, the effort should be such that on the eighth set the trainee is nearing exhaustion. Moreover, as Greg Glassman points out, these high-intensity efforts produce this dramatic aerobic benefit without the muscle wasting brought about by endurance training.
Now I know understanding the rationale for why we are doing Tabata today is not going to make it suck any less…hahaha…but at least now you know it is doing some pretty fantastic things for you!
Six Awesome 4-Minute Tabata Workouts You Can Do At Home
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps from all 32 intervals to comments.
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Crossfit Rockland. New to CrossFit? Tabata time!!! November 28, by go. Comments sarena says:. November 30, at pm.