Have you heard of Tabata? Developed in Japan by Japanese exercise researcher Izumi Tabata, Tabata training is a high-intensity exercise methodology that develops both aerobic and anaerobic pathways simultaneously. Research shows that high-intesity training, such as Tabata, tends to burn more fat and calories post workout than other forms of workouts. Doing as little as 4 minutes (or one "Tabata") can increase your aerobic capacity, anaerobic capacity, VO2 max, resting metabolic rate, and can help you burn more fat than a traditional 60-minute aerobic workout.
One Tabata consists of 20 seconds of activity followed by 10 seconds of rest, for four minutes. You can download a Tabata Timer app to help the countdown when you are doing a Tabata workout at home or at the gym.
One of the things I like most about Tabata workouts is that the high-intensity, 20-second bouts of activity don't allow for form to be compromised as much as it might in a longer round. Twenty seconds allows for maintained intensity and quality of reps, and your brain doesn't have time to start feeling tired about the time ahead.
Want to give it a try? Here is a Tabata workout that you can do at home. Have a timer handy or download a Tabata timer app on your smart phone. Remember to warm up beforehand and cool down/stretch afterward. The entire workout should take about 35 minutes!
Give this one a try at home and let me know in comments how you liked it!
Then, get excited for our NEW CLASS OFFERING!
Our delightful instructor Jennifer will be bringing a special, quick-and-to-the-point, super-effective TABATA BLAST class to the studio on Monday and Wednesday mornings at 5:30 a.m.!
These 30-minute classes are a surefire way to energize your day, rev up your metabolism, and send you on your way!
Classes begin January 20th.
Emily Nielsen, CPT, is the owner of Fit for Motherhood, LLC, mother of 2 little girls, and an optimist by nature.
All posts © Emily Nielsen