So you don't have enough time in your hectic daily schedule to realistically plug-in that much needed workout routine you've been promising yourself for months to address — simply out of the question – right? Well, there may be hope — an actual solution.
Scientific evidence proposes that you can achieve that level of fitness you've been promising yourself in just minutes performing the Tabata workout.
The Tabata workout is a form of high intensity interval training or HIIT workouts which will be explained in the following tutorial. HIIT workouts are discussed in the Body Reboot book and pairs perfectly with their diet formula that ignites your metabolism to quickly shed weight by eating your way to health – check it out.
Now to the tutorial:
“The Tabata Workout
Tabata is a form of high intensity training that uses a 20 second on 10 second off protocol. For 20 seconds you perform an activity at a high level of intensity followed by 10 seconds of rest for a total of 8 rounds.
That's it. Sounds easy enough right? It's not.
Tabata vs. Interval Training
One of the most frequently asked questions regarding Tabata workouts is, “what’s the difference between Tabata and HIIT (High-Intensity Interval Training)?” The most notable difference comes down to timing.
In a Tabata training session, the work and rest periods are shorter than they are in HIIT. The theory being that the shorter the session, the higher the intensity will be. Remember, in the original research the whole workout was 4 minutes of trying to work at 170 percent.
In HIIT, participants are aiming for only 80–95 percent of maximum heart rate. Meanwhile, the work-to-rest ratios associated with more conventional interval training programs is usually 1 or 2 minutes of work followed by anywhere from 30 seconds, up to 2 minutes of recovery.
Are You Ready To Try a Tabata Workout?
Before you get out your Tabata timer, let’s talk for a second about the best way to structure a Tabata workout for the hardest 4 minutes you’ve ever experienced. Keep in mind that the original research was done on a cycling ergometer, you may or may not have access to one of those.
Most likely, you will want to choose a multi-joint, or compound, movement that gets your whole body moving and quickly increases your heart rate. Rowing on a Concept 2 ergometer or doing squats with a weighted overhead press would be a couple of good options.
Once you have chosen your activity, make sure you do a warm-up before diving in. The participants in the original study warmed up for 10 minutes at 50 percent of their VO2 max before they started. Also, make sure you have some way to time your rounds. There are apps you can download, special timers you can buy, including fitness trackers, and even music that has cues for each round. You may just want a friend to time it for you so they can cheer you on or just watch in amazement at the intensity of your workout.
After you’ve warmed up and have a way to time it all, you are ready to go. Remember, the challenge is to work as hard as you can for 20 seconds, rest for 10 seconds and repeat that cycle 7 more times.
Okay, once you’re done with that 4-minute workout, you may feel like you just started. Here are some great moves to put together for a longer, Tabata-influenced workout routine. Put these 5 bodyweight exercises together for a hardcore 10 minutes. Try to perform 10 reps of each move within about 20 seconds, then rest for 10 seconds before moving to next move. After each cycle, rest for 30 seconds before repeating 3 more times.
Lying face-down on floor with hands slightly wider than shoulder width. Raise your body up off floor by extending arms with body straight. Keeping your body straight, lower yourself back down to the floor by bending your arms.
Squat down by bending hips back and allowing knees to bend forward, keep your back straight and knees pointed same direction as feet. Go down until your thighs are just past parallel to floor, stand back up and do it again.
3. Burpee or Squat Thrust
Bend over and squat down. Place both hands on the floor, just a little bit wider than your shoulders. While holding your upper body in place, jump your legs back into a plank position. Jump your legs back in underneath you and stand up. To make that same move a burpee, when you jump back into the plank position, simply lower your chest to the ground. If you want to increase the intensity of either of those variations, do a little jump at the top instead of just standing up.
4. Vertical Jump
Pretty straightforward, squat down and jump up as high as possible, after landing, immediately jump up again.
5. Mountain Climbers
Begin in a push-up position, with your weight supported on your hands and toes. Start the move by bringing one leg in until the knee is approximately under the hip. Then, explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other leg up and in.”
Summing up the tutorial:
* Once you have taken that first positive step to actually make the Tabata workout a reality, it won't take many rounds for you to marvel how just 20 seconds of pushing hard can feel like forever while that 10 seconds of rest in between spurts can feel so fast.
* The key thing to remember is the need to challenge yourself with a level of intensity to obtain your desired results
* Your challenge is to see how many reps you can initially perform within that 20 second window and then build on that over time — that is the key to your fitness success.
By combining the Tabata training with the diet plan I mentioned you could find in the Body Reboot book, your journey to incredible fitness will be a greatly accelerated.
At the time of writing this post, we're currently giving away free copies of the Body Reboot book. We're doing this because it's our mission to increase awareness and to help people lose weight and get healthy! If you help us cover the cost of shipping, we’ll send a copy to your door FREE. Go over to this page to see if there are any copies left.
For additional information regarding the Tabata workout please visit Tabata
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