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Tabata Interval Training
For those who are always using the excuse that there is not enough time to exercise, there is a new solution – Tabata Training.
Tabata training is a form of intensive interval training which concentrates effort into 20 second bursts of highly intense activity.
This method can be used for both aerobic and anerobic exercise. The aim is to burn maximum fat while working out by raising heart rates to the max. Intervals of 20 seconds intensive activity is followed by 10 seconds of rest, with the exercise repeated eight times.
Benefits of Tabata Training
- Excellent for fat burning as it increases metabolism and concentrates on working all muscles
- Time efficient exercise
- Increases calories burnt throughout the day due to the metablism effect.
- Improves mental focus and determination
The best exercises to use with Tabata training are those that use more than one muscle group at a time (i.e. compound training). Perform squats, lunges, deadlifts, cycling (spinning), rowing or skipping.
Example Tabata Interval Workout
The easiest way to start Tabata training is with a running workout. Warm up first with gentle jogging for 10 minutes, then increase running speed to a sprint for 20 seconds – this should be at maximum intensity. Imagine you are in the Olympic’s 200m final, or are being chased by a pack of wolves, whichever motivates you the most. At the end of the 20 seconds rest for 10 seconds with a slow walk. Then repeat another seven times.
Tabata Intensive Circuit Training Workout
This simple routine is a great way to do a full body workout in a short time.
- Skipping for 20 seconds
- Press ups – as many as possible in 20 seconds
- Squats – ensure that you keep good form.
- Sit ups – either full of crunches
- Star Jumps / Jumping Jacks
Repeat the circuit 8 times if possible. This circuit should take 20 minutes, however you may find that you cannot complete all eight circuits until you have improved your fitness level.
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You can find a Tabata Timer for your iPhone or iPod Touch at http://www.katr.com/iphone.php#tabata. It has visual as well as auditory cues so that you can watch or listen for your activity and rest periods. If you are listening to music on your device, the sound cues will overlay your music.