The Tabata Evolution has begun…
Fitting exercise into your schedule can sometimes be a challenge, especially with work and travel. With the Tabata method all you need is 16 minutes. Using this specific technique plus a heavily focused anaerobic structure you can burn fat for hours after you have finished.
Getting Started
Structure your workout as a four-station circuit. Each one of these exercised needs to be geared towards your specific type of training. We will stick to the idea of losing weight for this example. For this example, your circuits are jump rope, crunches, mountain climbers, and push-ups.
This type of training requires 100% focus and very little rest. As you begin with jump-rope, your goal is to do as many as you can, as fast as possible, for 20 seconds. Once you have finished the 20 seconds you will have 10 seconds to transition to the next interval and rest. Each exercise will be repeated 4 times for a total of 16 minutes.
Photo Credit: livewholebefree.com
How does it work?
When I used to train in Track and Field as a sprinter you do these exercises a lot. The idea is by limiting your rest and maintaining your intensity you can effectively receive faster results. Not only does it significantly increase your cardiovascular fitness but it jump-starts your metabolism. It is necessary to do 3 variations of your circuit and continue training for 6 weeks.
Now you can increase your training time for longer than 16 minutes if it becomes too easy but the most important thing to remember is 100% intensity and only 10 seconds of rest between intervals.
Things to know
For beginners, this can be a very difficult and uncomfortable. If it becomes too difficult then rest. As you get more tired your form can suffer which can cause injury.
Most important if you plan to train in this form make sure that you have good form. This is key to preventing injury.
Based on what you are trying to achieve this system will work for you. From weight loss, increasing muscle mass or increasing overall fitness this is a great way. The best thing about this type of exercise is that, with the exception for weight lifting, you can use this wherever your travels may take you.
Photo Credit: Fabio Formaggio | Stock
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