What would you rather:
run 60 minutes on a treadmill at a moderate pace with hopes of improving aerobic capacity and burning fat, and possibly wasting muscle tissue?
work for 4 minutes, build aerobic capacity, anaerobic capacity, spare muscle mass, and burn fat for the rest of the day?
Let me introduce you to my friend “TABATA”. You may have heard of him before, and if you are in the crossfit scene, have more than likely done a tabata or two.
Tabata was founded in Japan by Izumi Tabata, where he studied the effects of high intenesity interval training. What Tabata found is that atheletes that performed short bouts of full out bursts had improved their anearobic capacity, aerobic capacity, and had increased metabolism that continued post workout (they continued to burn fat after the workout was completed).
He found that in a short time, you could do the same work, and get MORE benefit than 60 minutes on a treadmill, or bike.
So what is the workout? 20 seconds of work, followed by 10 seconds of rest, repeated a total of 8 times. That adds up to 4 minutes!
We used our big sister as a guinea pig, and threw her on the eliptical…after 4 minutes of light warm up, she went hard…for 4 minutes. She cooled down for 2 minutes, and had completed her full workout, warmup, and cooldown in 10 minutes.
THE WORKOUT: “4 minutes to burn fat for an entire day”
8 rounds of 20 seconds on, 10 seconds off
Choose between one of the following –
eliptical, sprinting (treadmill or land), rowing, biking, skipping with high knees, high knees, pretty much anything will work!
up for a bit longer of a challenge? you can do the following:
“Tabata Something Else” from CrossFit.com
Pullups (4 minutes – 20 seconds on, 10 off)
Pushups (4 minutes – 20 seconds on, 10 off)
Situps (4 minutes – 20 seconds on, 10 off)
Squats (4 minutes – 20 seconds on, 10 off)
the entire workout is 16 minutes.
WORK HARD AND DON’T GIVE UP! It’s only 20 seconds!