Tabata interval training - strengthens and burns fat
Grab the stopwatch and shape up with extremely effective interval training. When doing tabata training you do intervals of 20 seconds workout alternated with 10 seconds rest, 8 times. That sums up to a total of 4 minutes and is a so called ”block”. You can take a little longer rest and then do another block of tabata intervals.
The workout video shows you a great and fun example of tabata interval training. Tabata interval training comes originally from Japan. Dr. Izumi Tabata has put words on regular interval training with 20 seconds activity followed by 10 seconds rest. He has also done research on interval training and managed to prove that the method actually works.
According to Dr. Izumi Tabata, 20 seconds physical exertion combined with 10 seconds of rest, 8 times, is the optimal combination for developing strength and cardio.
Work out as many reps you can perform with good technique for 20 seconds. Rest 10 seconds. Repeat 8 times.
Choose your favorite exercises and make your own tabata interval program. You can train with tabata intervals in both strength training and cardio. Put together 4-5 tabata blocks, and you have created a super effective workout that takes 4-20 minutes. Choose 1-8 exercises per 4 minute.
One 4 minutes tabata block, example 1:
20 sek: Exercise A
10 sek: Rest
20 sek: Exercise B
10 sek: Rest
20 sek: Exercise A
10 sek: Rest
20 sek: Exercise B
10 sek: Rest
One 4 minutes tabata block, example 2:
20 sek: Exercise A
10 sek: Rest
20 sek: Exercise B
10 sek: Rest
20 sek: Exercise C
10 sek: Rest
20 sek: Exercise D
10 sek: Rest
One 4 minutes tabata block, example 3:
20 sek: Exercise A
10 sek: Rest
20 sek: Exercise A
10 sek: Rest
20 sek: Exercise A
10 sek: Rest
20 sek: Exercise A
10 sek: Rest
Mix an match cardio moves and strength exercises. If you want to make a 16 minute tabata interval training program for the whole body, choose exercises to four blocks on each four minutes.
For example, choose 2 exercises for cardio and alternate the first four minutes. In the next block, you can alternate 2 training exercises for legs and butt and then 4 back exercises followed by eight sets of your favorite exercise for abdominal training.
Choose exercises that train multiple muscle groups at the same time for a more intensive total body workout. Burpees is one such exercise.
Warm up by walking or running in place for a few minutes before you start the interval training. Or do a 4 minute tabata warm up. 20 seconds high knees times 8 for example.
The workout video shows you a great and fun example of tabata interval training. Tabata interval training comes originally from Japan. Dr. Izumi Tabata has put words on regular interval training with 20 seconds activity followed by 10 seconds rest. He has also done research on interval training and managed to prove that the method actually works.
According to Dr. Izumi Tabata, 20 seconds physical exertion combined with 10 seconds of rest, 8 times, is the optimal combination for developing strength and cardio.
Work out as many reps you can perform with good technique for 20 seconds. Rest 10 seconds. Repeat 8 times.
Choose your favorite exercises and make your own tabata interval program. You can train with tabata intervals in both strength training and cardio. Put together 4-5 tabata blocks, and you have created a super effective workout that takes 4-20 minutes. Choose 1-8 exercises per 4 minute.
One 4 minutes tabata block, example 1:
20 sek: Exercise A
10 sek: Rest
20 sek: Exercise B
10 sek: Rest
20 sek: Exercise A
10 sek: Rest
20 sek: Exercise B
10 sek: Rest
One 4 minutes tabata block, example 2:
20 sek: Exercise A
10 sek: Rest
20 sek: Exercise B
10 sek: Rest
20 sek: Exercise C
10 sek: Rest
20 sek: Exercise D
10 sek: Rest
One 4 minutes tabata block, example 3:
20 sek: Exercise A
10 sek: Rest
20 sek: Exercise A
10 sek: Rest
20 sek: Exercise A
10 sek: Rest
20 sek: Exercise A
10 sek: Rest
Mix an match cardio moves and strength exercises. If you want to make a 16 minute tabata interval training program for the whole body, choose exercises to four blocks on each four minutes.
For example, choose 2 exercises for cardio and alternate the first four minutes. In the next block, you can alternate 2 training exercises for legs and butt and then 4 back exercises followed by eight sets of your favorite exercise for abdominal training.
Choose exercises that train multiple muscle groups at the same time for a more intensive total body workout. Burpees is one such exercise.
Warm up by walking or running in place for a few minutes before you start the interval training. Or do a 4 minute tabata warm up. 20 seconds high knees times 8 for example.