TABATA Training is the answer
Tabata training is one of the most popular forms of high-intensity interval training (HIIT). It’s protocol consists of eight rounds of ultra-high-intensity exercise for 20 seconds followed by 10 seconds rest . It may only take four minutes to complete a Tabata circuit, but those four minutes may well push your body to its absolute limit.clinical trials have proven that just one 4-minute Tabata workout gets you fitter than an hour working out on an exercise bike, an hour of jogging, two hours of walking, an hour of Zumba and two hours of yoga.
What tabata training can do for you ?
Tabata burns a lot of calories and provides a killer full-body workout, researches claimed that the Tabata method has been “scientifically proven to be the most effective way to increase both aerobic and anaerobic fitness” as it can increase the VO2 max – the maximum rate of oxygen consumption during exercise – by 13% in six weeks.
It also improves athletic performance, improves glucose metabolism, and acts as an excellent catalyst for fat burning. It has been found that “It would take five times the amount of typical cardio exercise, like a 20-minute brisk walk, to shed the same number of calories that [are burned in] a 4-minute Tabata.” as the exerciser burns around 13.5 calories every minute , So if we make our calculations , in only 20 minutes workout that consists of 5 rounds of tabata training you will burn approximately 270 calories.
Got excited? le’s emplemet tabata in your workout
Technically, Tabata training should be done with one movement. So, if you choose a movement like front squats, or thrusters, or burpees, you do it at absolute maximum intensity for 20 seconds, take a 10-second rest, then begin again. Part of what makes Tabata so difficult is performing four minutes of the same movement at kill-yourself intensity. If you’re not absolutely toast after those four minutes, you didn’t go hard enough.
You can also combine different exercise movements at the same workout. like upper, lower and core movements to have a full body workout (ex: mountain climbers , body weight squat , purbee and high knee jog ) all in the same circuit , you will perform each exercise for one set max repetition for 20 seconds followed by 10 seconds rest.
Although you can modify your tabata training to be done on cardio machines like stationary bikes , treadmills or rowing machines by increasing the pace or reaching the maximum number of repetitions for 20 seconds then rest for 10 seconds .