If you haven't yet heard of Tabata, then you need to know what it is before you look at the workouts here. Tabata is a form of interval training, developed by a Japanese scientist, to improve the fitness and endurance of athletes hoping to compete at the Olympic Games and other major competitions. It has been used in their training since the 1970s, but has only recently emerged into the general fitness world. Tabata is a four minute workout, so even the busiest person can find time to fit this into their day. Just be prepared to feel absolutely exhausted at the end of it!
A Tabata workout involves performing a cardio exercise at your maximum level of effort for twenty seconds, followed by a ten second rest. This cycle should be completed eight times to give you a total length of four minutes. At the end of the four minutes, you should be wondering why anybody is prepared to put themselves through that kind of torture more than once. However, the results speak for themselves. If you aren't convinced, download an app, such as Gorilla Workout, onto your phone and track both your workouts and stats such as body fat levels. You will soon see the difference that Tabata can make.
Running is the most popular option for those starting out with a Tabata exercise regimen, but if this doesn't appeal to you, try some of these alternatives instead.
Cycling. Using an exercise bike is an excellent way to work out the lower half of the body and increase your heart rate. It is much easier to do the Tabata routine on an exercise bike than if you are actually cycling.
Lunges. This combines cardio (as you are doing the movements quickly) and strength training, so you will have the advantage of increasing your basal metabolic rate, meaning that you will burn more calories even when you are not being active. Therefore, increased amounts of fat will be lost from the body and lean muscle will be gained - the higher the amount of lean muscle, the higher the metabolic rate.
Using a jump rope. Jumping as fast as you can, for twenty seconds, then resting for ten seconds, will give you an intensive exercise routine that works the majority of the body and raises the heart rate. Make sure the rope is long enough so that it does not hit the back of your legs.
Step ups or box jumps. You can choose to do either of these and all you need is a box that is sturdy enough to take your weight. Alternatively, you could use the bottom step of a flight of stairs, which is an ideal height for this exercise. If you choose to do step ups, then do them as fast as you can. Box jumps - you should also do as many as possible in each twenty second burst, but ensure that you are landing correctly in order to avoid injury.
Finally, try running on a mini trampoline. The cardio exercise is also combined with strength training, because your core muscles are working hard to keep you balanced.
A Tabata workout involves performing a cardio exercise at your maximum level of effort for twenty seconds, followed by a ten second rest. This cycle should be completed eight times to give you a total length of four minutes. At the end of the four minutes, you should be wondering why anybody is prepared to put themselves through that kind of torture more than once. However, the results speak for themselves. If you aren't convinced, download an app, such as Gorilla Workout, onto your phone and track both your workouts and stats such as body fat levels. You will soon see the difference that Tabata can make.
Running is the most popular option for those starting out with a Tabata exercise regimen, but if this doesn't appeal to you, try some of these alternatives instead.
Cycling. Using an exercise bike is an excellent way to work out the lower half of the body and increase your heart rate. It is much easier to do the Tabata routine on an exercise bike than if you are actually cycling.
Lunges. This combines cardio (as you are doing the movements quickly) and strength training, so you will have the advantage of increasing your basal metabolic rate, meaning that you will burn more calories even when you are not being active. Therefore, increased amounts of fat will be lost from the body and lean muscle will be gained - the higher the amount of lean muscle, the higher the metabolic rate.
Using a jump rope. Jumping as fast as you can, for twenty seconds, then resting for ten seconds, will give you an intensive exercise routine that works the majority of the body and raises the heart rate. Make sure the rope is long enough so that it does not hit the back of your legs.
Step ups or box jumps. You can choose to do either of these and all you need is a box that is sturdy enough to take your weight. Alternatively, you could use the bottom step of a flight of stairs, which is an ideal height for this exercise. If you choose to do step ups, then do them as fast as you can. Box jumps - you should also do as many as possible in each twenty second burst, but ensure that you are landing correctly in order to avoid injury.
Finally, try running on a mini trampoline. The cardio exercise is also combined with strength training, because your core muscles are working hard to keep you balanced.
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