The excuse I don't have time to work out does not work around here anymore. Try telling me you don't have 4 minutes to spare…that's probably…no I am not going to say probably…I'm going to say IT IS less time that you spend on social media or watching TV. You have the time but do you have the determination? Are you up for this 4-minute challenge?
Tabata training is one type of High Intensity Interval Training (also known as HIIT). Each tabata exercise lasts an intense 4 minutes. The exercise consists of working hard, I mean working full force 100% hard for 20 seconds and resting for 10 seconds. That is one set and you will repeat that another seven times. Yes! I guarantee if you give it your all you will feel dead exhausted! But in a good I accomplished kicking my butt kind of exhausted!
The great thing about a tabata is that you can do these workouts anywhere! In a gym, a hotel, in a hallway, a closet, you name it! You can do exercises with just your body weight, with weights or a mixture of both! Here are some facts coming your way: Its fast, its flexible, it burns fat, it works!
In a study, participants performed 20 seconds of bodyweight squat jumps, then rested 10 seconds. They repeated this sequence eight times for a total of 4 minutes and ended up blasting away an average 13.5 calories per minute (some participants burned even more!) and doubling their metabolic rates for at least 30 minutes afterward.
"This particular style of interval training has profound effects even on short-term post-exercise metabolism," says lead researcher Michele Olson, Ph.D., principle researcher at the Auburn University Montgomery Kinesiology Laboratory. "It would take five times the amount of typical cardio exercise to shed the same number of calories you can in a four-minute Tabata."
Tabatas work on the theory of peak oxygen consumption. Meaning that the closer you come to your peak oxygen consumption during a workout, the greater the amount of fat your body will burn after the workout is complete. The theory is that after your workout is done, your body shifts from aerobic exercise and burning carbohydrates for fuel to anaerobic action, where fat is then burned when you are no longer exercising.
Here are some tips for when you get started. Although you are working at your highest intensity that you possibly can for those 20 seconds, injury can happen if you slip or drop a weight, so watch your form! Proper form is everything in the world of exercise and if you are doing it improperly then injury is sure to follow! Warm up before your tabatas and stretch after! Keep a timer with in eyesight! Trust me one this one, you will not be able to keep track of your sets…. unless you have some insane talent! Lastly, make sure you are giving yourself the proper nutrition, otherwise why are you busting your butt so darn hard just to eat back what you just burned off!
Are you in? Want more of a Challenge? Do 5 tabatas for a full 20-minute workout!
Stay up to date with news, information and tips on Facebook.com/TeamFitForDuty
Get inspiration and stay motivated with our page on Instagram. Follow @TeamFitForDuty
News, tips, information, fitness and nutrition plans in our private group. Join now!