Wednesday, August 24, 2011

Time for Tabata

With school starting, you may you have not time to work out; but you can find time to fit in a fat-blasting tabata routine! Tabata training is a form of HIIT (High Intensity Interval Training) and only takes 4 minutes per round to complete.

A Tabata Interval is 20 seconds of intense work followed by 10 seconds of recovery,
repeated for 8 intervals = 4 minutes. Rest for 2-3 minutes and then repeat 2-3 more times.

According to a study published in Medicine & Science in Sports & Exercise, “….adequate high-intensity intermittent training (such as Tabata training) may improve both anaerobic and aerobic energy supplying systems.”

So if you are pressed for time, performing a Tabata interval can keep your fat-burning furnace stoked!

Round 1
Scissor Jumps:
Start in standard lunge position with hands on hips, Bend legs and lower hips until back knee almost touches floor, Jump as high as possible and scissor legs, Land with legs in opposite position: front leg switched to back

Round 2
Spider Man Pushups
Start in the standard push up position, with your hands under your shoulders and your body in a straight line, As you lower your torso towards the floor, bend your elbows out to the side. At the same time, lift one foot off the floor, bend the knee to the side up to hip level. As you bend your elbows out to the side and lower your torso toward the floor, Repeat this action, alternating side

Round 3
Bicycle Abs
Lie face up on your mat and place your hands behind your head, lightly supporting it with your fingers. Bring the knees in to the chest and lift the shoulder blades off the floor without pulling on the neck. Rotate to the left, bringing the right elbow towards the left knee as you straighten the other leg. Switch sides, bringing the left elbow towards the right knee. Continue alternating sides in a 'pedaling' motion for time.

1 comment:

jillconyers said...

I'm familiar with HIIT but not Tabata specifically. So of course I'm going to google it :)

Looks like a great workout!