How to lose your baby weight in just 16 minutes!
If I say Tabata what do you think of? A sauce, a type of sausage or some kind of home renovating product?
Tabata is a form of high intensity interval training that ultimately improves endurance. It teaches your body to tolerate lactic acid. When you train in a high-intensity zone, your threshold becomes higher. It also keeps your metabolism running on high gear. One of the greatest benefits of this kind of high intensity training is that your body keeps burning fat for up to 24 hours after your workout. Now who doesn’t like the sound of that?
Some more great benefits of Tabata: It’s easy to plan, easy to do, and you don’t need much space or any fancy equipment. Just your body and a clock will do the trick.
Tabata works in four-minute intervals of 20 seconds work 10 seconds rest, it’s that easy. Why 16 minutes you may ask, well that’s because it’s usually done with just 4 exercises in rotation.
There are no limits to what you can use and you can tailor it to target the body area you are working on as well as general fitness improvement. Just pick four exercises, do a quick warm up and go for it. (Although as your trainer I encourage an up and down element to your choices for that little extra oomph!)
Some examples could be:
- Push ups/squats/lying leg lifts/mountain climbers
- Static sprint/pushups/lunges (or lunge jumps)/bicycles
- Static sprint/lying leg extensions/high knees or step shuffle/plank
Watch the clock – 20 seconds work on 1st exercise, rest for 10 seconds while setting up for the next exercise.
Be ready to go right on ten. Keep rotating through the set for 8 rounds of each.
Have a good stretch after the session.
Tabata is not recommended for beginners and best used if you have a moderate level of fitness. I’m sure like most of my clients you will love the challenge and be thrilled that it only takes 16 minutes. But go hard. Make it the full 20 seconds of work and no longer than 10 rest. If you include 1-2 tabata sessions into your weekly routine you will certainly start to see and feel results in a few weeks.