Lets Burn Some Fat!
Do you feel like you’ve reached a plateau with your fitness gains? Maybe you need to change things up a bit. To really rev up your metabolism, try some tabata training.
A tabatta workout consists of high intensity intervals followed by rest. The benefits? You’ll improve your resting metabolic rate and cardiovascular fitness, build muscle endurance and burn fat.
Tabata workouts have the following structure:
Push really hard for 20 seconds.
Rest for 10 seconds.
Repeat for a total of eight times.
Tabata Training can be done with a number of different exercises. It’s best to use exercises that get the whole body involved, or at least the major muscle groups. The key to making a tabata workout effective is going all out during the 20 second work intervals.
Here’s a tabata workout you can do at home. It only takes 46 minutes, including the rest periods. Try incorporating it into your current exercise routine once a week:
Starting with exercise one, do as many reps as you can with proper form in 20 seconds, then rest for 10 seconds. Continue for a total of eight intervals (for grand total of four minutes). Rest for two minutes, then go to exercise two and do eight intervals. Take another two minute breather, then do eight intervals of exercise three, and so on. Be sure to warm up properly before you start.
Exercise 1: Squats with upright rows
Exercise 2: Pushups
Exercise 3: Side Plank with row (4x on right side, 4x on left side)
Exercise 4: Side to Side Speed Skater Squats
Exercise 5: Lunges with bicep curls
Exercise 6: Dips
Exercise 7: Standing Wood-Chop (4x on right side, 4x on left side)
Exercise 8: Squat Thrusts
Grab a stopwatch and burn some fat!
Lorae McCall, CPT, CNS at www.FittingFitnessIn.com