Ta-ba-wha? If you haven’t heard about Tabata training by now, then I am sorry but you have been living under a rock.
The basic formula is 20 seconds of work followed by 10 seconds of rest, repeated eight times to equal four minutes. The 20/10 ratio has been shown to work both aerobic and anaerobic metabolic pathways harder and more effectively than longer bouts of exercise. No not cheat. This will not be as effective if you cheat.
The teeny-tiny 20-second intervals force the body to keep moving before it actually recovers from the previous set. To get the full benefit, those 20 seconds need to be serious business – straight balls to the wall.
The plus side hidden in what may seem like a negative way is that sometime between rounds six and eight the body reaches maximum oxygen intake aka your muscles will tremble and your lungs burn. On the real plus side, working the aerobic and anaerobic pathways fires up the “afterburn effect,” so you’ll be burning calories long after hitting the showers.
Try these Tabata exercises on for size.
Burpees
The Lunge Jump
Ski Abs
Rick McIlwaine Strength & Fitness
Push-Ups
***Remember to complete all right rounds of one exercise before moving on to the next one. Don’t rest more than your 10 seconds before moving on to the next exercise. This workout should take you 16 minutes. Remember go all out and no cheating.***
