Looking to burn body fat in a hurry? Try this new and “Innovative” training method called Tabata training, and leave yourself with 23 hours and 56 minutes left to enjoy the rest of your day. Time is no longer an issue. Tabata training offers the maximum benefit with the least amount of time to lose fat and get into great shape.
But there’s a price to pay. You will have to Give your absolute all for this type of training to truly pay off. Nausea, Sweat, and Exhaustion are all signs that you’re doing a Tabata workout correctly!
Doing as little as 4 minutes (or one “Tabata”) per day can increase your aerobic capacity, anaerobic capacity, V02 max, resting metabolic rate, and can help you burn more fat fast!
Here’s what you need to know…
- The Tabata Method is named after a Japanese researcher who discovered an innovative new way to increase both anaerobic and aerobic pathways at the same time.
- Tabata training is Perfect for Athletes, and those looking to lose fat quickly with a busy schedule.
- This workout will kick your ass if done right. Simple, yet incredibly effective.
The name “Tabata” comes from the man who invented it. Dr. Izumi tabata, a Japanese physician and researcher. He conducted a study using High intensity interval training. His goal was to see if athletes could benefit from short 20 second on/10 second break intervals repeated for 4 minutes in total.
Dr.Tabata’s research put two groups into a 6 week controlled study. One group did 60 minutes of moderate exercise, five times per week. The other group, did Tabata training for five times per week.
This adds up to 1,800 minutes for the 60 minute training group, and 120 minutes for the Tabata group.
The end results where that the Tabata group in comparison increased both aerobic, and anaerobic fitness levels by 28%.
The Tabata Method
Take one exercise of your choice (Try not to make it something too easy)
- For twenty seconds, do as many repetitions as possible.
- Rest for ten seconds.
- Repeat seven more times!
That’s all! You’re done in four minutes! Now you can never make the excuse that you don’t have the time.
The Reason People Fail
Research shows that the Number One reason people fail is a lack of resourcefulness. It is common belief that we fail because of our lack of resources, however getting resourceful is the secret edge to lasting change.
4 Minutes to Fat Loss is getting resourceful. No time for excuses, because the workout will be done that quickly. If you don’t see results you simply aren’t working hard enough.
Oh, and that thing you’re trying to brush off your face? That would be the floor.
In Summary, eight sets of “As many well executed reps as you can get done with short 10 second breaks between sets.” – Note we said well executed. Half-reps don’t count and you are only getting half the results. Also potentially exposing yourself to injury.
Follow this by 10 seconds of rest, and then back to Action! (It helps to have a partner time you to keep you true to your 10 second break.)
Some of the few Best Seen Exercises for a Tabata workout are full body Compound Exercises.
You need to focus on “Compound” exercises that use multiple muscle groups, preferably your whole body. These full body exercises, also should not have a high risk for injury such as Deadlifts.
Choosing the right exercise will Torch your body fat and keep you Strong and well-conditioned.
In no specific order, some exercise choices to start your Tabata circuit are:
- Burpees – All the way up and high in the air, followed by a full pushup and back in the air.
- Goblet Squats – Nice and deep, these will torch your legs and ass.
- Barbell Front Squats – These will work on strengthening your total body, remember to keep strict form
To take it to the next level and get the most out of a Tabata Circuit…Mix up a rotation of 4 exercises. This will become a Full Body Strength/Cardio workout.
Always be sure to keep your body guessing. You will reap maximum reward, and always be in for a surprise.
The most difficult things about this workout are staying focused for the full four minutes, and giving your absolute all. You should feel as if your lungs are on fire, and you should be gasping for air.
This workout requires focus, and determination…But done right you will reap the rewards.
Remedios, Robert dos. (2007) Men’s Health Power Training: Build Bigger, Stronger Muscles Through Performance Based Conditioning. Rodale Books.