Trying to jump start your metabolism and increase the intensity of your normal workout routine? Try Tabata. It is as about as much fun to do as saying tabata, tabata, tabata. Jenny at Mindful Mule introduced me to the Tabata workouts and I can feel and see the results.
Each exercise in a given Tabata routine lasts only four minutes so no excuse for time to work it into your busy day. The structure of the program is as follows:
- Workout hard for 20 seconds
- Rest for 10 seconds
- Complete 8 rounds
You push yourself as hard as you can for 20 seconds and rest for 10 seconds. This is one set. You’ll complete eight sets of each exercise.
You can do pretty much any exercise you wish. You can do squats, push-ups, burpees (ugh) or any other exercise that works your large muscle groups. Kettlebell exercises work great, too.
Tabata training was discovered by Japanese scientist Dr. Izumi Tabata. Tabata and his team conducted research on two groups of athletes. The first group trained at a moderate intensity level while the second group trained at a high-intensity level. The moderate intensity group worked out five days a week for a total of six weeks; each workout lasted one hour. The high-intensity group worked out four days a week for six weeks; each workout lasted four minutes and 20 seconds (with 10 seconds of rest in between each set).
The results; Group 1 had increased their aerobic system (cardiovascular), but showed little or no results for their anaerobic system (muscle). Group 2 showed much more increase in their aerobic system than Group 1, and increased their anaerobic system by 28 percent.
And if you want an awesome personal trainer, check out Mindful Mule on Camp Bowie. I am going to play the woman’s card and endorse her for the best personal trainer in the fort.