I know that life can get hectic, busy, and sometimes just exhausting. I also know that non of these are excuses good enough to say you “can’t” workout! Where this is a will there is a way and I have the solution for you!
TABATA: the 4 minute workout !
Yes you read that right. In a mere 240 seconds you can get in a workout that can at least burn some calories and lead to healthier habits. Tabatas can be made up of simple or more complex movements that only last in total 4 minutes. This protocol of training is about maximizing your effort in quick and short bouts of energy at maximal effort. The rounds are FAST, with 20 seconds of work and 10 seconds of rest for 8 rounds looking like this:
- 20 seconds of the highest intensity you can handle (all-out effort)
- 10 seconds of total rest (no movement)
You repeat the 20-second “hard” intervals and 10-second “recovery” intervals for a total of eight rounds, which equals just four minutes.
You might be saying, huh 4 minutes that’s all ? Well I didn’t say ALL the time but there are benefits. Athletes who performed these specific time and intensity intervals saw significant increases in fat buring, increases in metabolic rates, and improvements in cardiovascular fitness that were comparable or better to exercisers who go for longer, more sustained workouts. This helps with intensity and endurance when training !
Tabata intervals are an easy way to incorporate into your existing cardio plan or a way to squeeze in a workout that still makes a big difference if you’re really short on time. I would recommend no more than three Tabata-style interval sessions per week along with the inclusion of more traditional and longer-lasting cardio workouts lasting about 35 minutes of steady state work capacity.
Here are some ideas to help you incorporate Tabata intervals into your workouts.
- ON THE BIKE: Sprint with high resistance for 20 seconds, then recover with leg speed as slow as possible for 10 seconds. Repeat for a total of four minutes.
- ON THE TREADMILL: Sprint as fast as possible for 20 seconds, then recover by walking or standing still for 20 seconds. Repeat for a total of four minutes.
- WITHOUT EQUIPMENT: You can do “all-out” efforts of jumping jacks, burpees, mountain climbers, box jumps, jumping rope, high-knee jogging in place—any activity that gets your heart rate up will work for 20 seconds, followed by 10 seconds of total rest. You can stick to four full minutes of one move OR alternative between a few. It doesn’t matter what you’re doing—as long as you are pushing yourself to your highest possible intensity. Repeat for a total of four minutes.
- OUTDOORS: Run or sprint (on a flat or up a hill) for 20 seconds, then recover by coming to a complete stop. Repeat for a total of four minutes.One amazing benefit of doing Tabata training is being able to control the intensity of YOUR workout. If you are struggling you can control the pace. If you need more you can make it into 2 rounds ! The options are ENDLESS!
Try to add in a Tabata for fun this week into your normal training or on a day when you can’t fit in a full workout !
References:
http://www.active.com/fitness/Articles/What-is-Tabata-Training
http://www.muscleandfitness.com/workouts/workout-routines/4-minute-fat-burning-high-intensity-workout
http://www.sparkpeople.com/blog/blog.asp?post=the_4minute_miracle_workout_that_really_works