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!
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