Short On Time? Try A Tabata Workout

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182384401How long should a workout last? One hour. More. Less. Let’s go with less. Way less in fact.

It’s possible to get fit in four minutes. No, this isn’t a joke. It’s science. If you think it sounds too good to be true, give it a try for yourself.

What is this mystery workout you ask? It’s called Tabata training. During a series of timed intervals you’ll push your body to the limit. They don’t call it high intensity training for nothing.

RELATED READING: Get A Sexy, Sculpted Back With These Workouts

All or nothing

Are you ready to give it a go? Alright. We’ll get started in a minute. First, there are a few things you should know. This workout protocol was created by Dr. Izumi Tabata, a professor at Ritsumeikan University’s Faculty of Sport and Health Science. He developed the workout first for training Japanese speed skaters. Remember that when your legs are shaking and your lungs are burning. He’s the guy to blame for this torturous workout.

The basic idea behind the routine is simple: Complete eight rounds of 20 seconds of all-out effort, followed by 10 seconds of rest. That’s not to say that it’s easy. It’s anything but. Especially since you’re trying to cram as much intensity into four minutes as possible.

After all, that’s what makes this workout so effective. Timing the sets, minimizing rest and maximizing the work is a combination that keeps the body from recovering between sets. As a result, your calorie burn and oxygen uptake will be at an all-time high by the end of the four minutes. Translation, burn more fat and improve your fitness in only four minutes.

Ready to work

Use these tips to create your own Tabata workout.

A word of caution – Interval training is designed to test your limits. If you’re new to exercise, it might be best to begin with a less taxing form of exercise.

Timing: Adhere to the 20/10 work to rest ratio. You’ll need a clock with a second hand or a stopwatch to help you stay on track.

Execution: Be sure to complete a dynamic warm-up before you try to tackle a Tabata workout. There’s no backing down once the workout begins. Keep the effort at a maximum through the four minutes to be sure you reap the rewards that Dr. Tabata intended.

Exercises: There’s not one specific routine to perform. Which means you’re free to create your own. Pick exercises that target the entire body, instead of isolated exercises. There’s no need for equipment either. Bodyweight exercises can get the job done. But, if you want to add some weight to the workout mix, feel free to do so. Here are a few templates to help you create your own Tabata workout.

RELATED READING: Workouts You Need To Stop Doing

Beginner:

Exercises:

Push-up459880391
Body weight squat
Mountain climber

Example

8 Rounds of 20 seconds on, 10 seconds rest
Push-up

Next: Intermediate Level Tabata Training…

Intermediate

Exercises

Jump squat164805708
Box jump
Indoor rower

Example:

8 Rounds of 20 seconds on, 10 seconds rest
Jump squat

Next: Advanced Level Tabata Training…

Advanced

Exercises:

Burpee450536723
Kettlebell Swing
Sprints

Example

8 Rounds of 20 seconds on, 10 seconds rest
Kettlebell Swing

Rest 2-4 minutes

8 Rounds of 20 seconds on, 10 seconds rest
Dumbbell Thruster


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