Are you short on work out time?
Do you want to give your workout a little boost?
Do you want to burn an extra 300 calories in 24 hours?
Do you want to boost your energy level?
Wanna try something new?
Want something to do on your “day off?”
Did you answer yes to any of these questions?
You can do ALL OF THE ABOVE in 4 Minutes!
How? … TABATA!
What is Tabata?
Tabata was created by Japanese scientist Dr. Izumi Tabata and his team at National Institute of Fitness and Sports in Tokyo. Dr. Tabata tested 2 groups of athletes. Group 1 worked out 5 days a week for one hour and Group 2 worked out 4 days a week … each workout lasted four minutes and 20 seconds (with 10 seconds of rest in between each set).
At the end of 6 weeks, Group 1 improved their Aerobic system (cardiovascular) but showed little or no result in the Anaerobic system (muscles). Group 2 showed much more increase in their Aerobic system than Group 1 as well as a significant increase in their Anaerobic system.
High Intensity Interval Training has greater impact on both Aerobic and Anaerobic strength.
Here is the Tabata Program… It;s only 4 minutes… BUT it’s the longest 4 minutes!
- Workout hard for 20 seconds
- Rest for 10 seconds
- Complete eight rounds
Tabata training is a High Intensity Interval Training (H.I.I.T) workout that lasts four minutes.
Tabata Workout Example:
- Pushups
- Squats
- Burpees
- Situps
Work at your max for 20 seconds then rest for 10 seconds… repeat until you complete 8 sets. You can do just about any exercise. Aim for exercises that work the large muscle groups.
Workout Ideas:
1) Go through the 4 exercises: 20 seconds work then 10 seconds rest…REST 1 minute
- This workout is only 4 minutes, burns about 50 calories, and another 250 calories over the next 24 hours
- You can do this alone if you’re short on time OR add it at the end of your workout to give a little boost.
2) Do 8 rounds of each exercise: 20 seconds work, 10 seconds rest, 8 rounds… rest 1 minute… move on to the next exercise.
- This is a full Bootcamp style workout. You will not only burn calories during the workout but your body keeps burning extra calories for the next 24 to 48 hours. Tabata training is a unique approach to lose weight and build muscle in a short time.
Get the APP
There are lots of Tabata Timer apps available for your phone… some are just timers and others will actually give you exercises.
Try something new… Pump up your workout… Switch up your routine… Improve your endurance… Burn 100s of calories… HAVE FUN!
Do you want to give your workout a little boost?
Do you want to burn an extra 300 calories in 24 hours?
Do you want to boost your energy level?
Wanna try something new?
Want something to do on your “day off?”
Did you answer yes to any of these questions?
You can do ALL OF THE ABOVE in 4 Minutes!
How? … TABATA!
What is Tabata?
Tabata was created by Japanese scientist Dr. Izumi Tabata and his team at National Institute of Fitness and Sports in Tokyo. Dr. Tabata tested 2 groups of athletes. Group 1 worked out 5 days a week for one hour and Group 2 worked out 4 days a week … each workout lasted four minutes and 20 seconds (with 10 seconds of rest in between each set).
At the end of 6 weeks, Group 1 improved their Aerobic system (cardiovascular) but showed little or no result in the Anaerobic system (muscles). Group 2 showed much more increase in their Aerobic system than Group 1 as well as a significant increase in their Anaerobic system.
High Intensity Interval Training has greater impact on both Aerobic and Anaerobic strength.
Here is the Tabata Program… It;s only 4 minutes… BUT it’s the longest 4 minutes!
- Workout hard for 20 seconds
- Rest for 10 seconds
- Complete eight rounds
Tabata training is a High Intensity Interval Training (H.I.I.T) workout that lasts four minutes.
Tabata Workout Example:
- Pushups
- Squats
- Burpees
- Situps
Work at your max for 20 seconds then rest for 10 seconds… repeat until you complete 8 sets. You can do just about any exercise. Aim for exercises that work the large muscle groups.
Workout Ideas:
1) Go through the 4 exercises: 20 seconds work then 10 seconds rest…REST 1 minute
- This workout is only 4 minutes, burns about 50 calories, and another 250 calories over the next 24 hours
- You can do this alone if you’re short on time OR add it at the end of your workout to give a little boost.
2) Do 8 rounds of each exercise: 20 seconds work, 10 seconds rest, 8 rounds… rest 1 minute… move on to the next exercise.
- This is a full Bootcamp style workout. You will not only burn calories during the workout but your body keeps burning extra calories for the next 24 to 48 hours. Tabata training is a unique approach to lose weight and build muscle in a short time.
Get the APP
There are lots of Tabata Timer apps available for your phone… some are just timers and others will actually give you exercises.
Try something new… Pump up your workout… Switch up your routine… Improve your endurance… Burn 100s of calories… HAVE FUN!