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Tabata Training

If you are a new mom or someone who just doesn't have a lot of time for working out, Tabata Training might be the perfect solution.

Tabata training is a great fat burning workout.

While most people can appreciate how adding high intensity interval training into their current workout plan can help significantly shorten cardiovascular workouts, some might now completely understand how much shorter these workouts can be. One of the shortest high intensity workouts that really burn fat is called Tabata. It is a four minute routine that consists of 20 seconds of very intense work followed by 10 seconds of rest performed 8 times. Perfect for new moms, workaholics, and virtually anyone who is short on time, tabata training will force you to drop pounds in just minutes a day when coupled with a healthy diet.

Tabata Training was popularized by Dr. Tabata in 1996 when a study was completed on the effects of 20 seconds of ultra-intense exercise followed by 10 seconds of rest on athletes who trained four times per week versus those who trained with steady-state exercises 5 times per week. The gains on those who perform Tabata were more overall and obviously, within a shorter time frame.

Aside from the obvious weight loss, tabata also will improve your aerobic and anaerobic endurance as well as your muscular endurance.  Its benefits are far superior to those of traditional endurance and cardiovascular training because of the intensity of the exercises. With traditional cardio, you will only be burning calories as you perform your workout. With Tabata or any other high intensity interval training, your metabolic rate will actually increase for up to 24 hours after your working meaning that you will burn more calories throughout the remainder of your day – even after your workout is done.

Tabata training can be performed with any exercise or with a combination of different exercises. Many people perform the training by doing only one move over the course of four minutes, such as a front squat to shoulder press while others create a mini-circuit routine. Should you use an individual exercise, be sure to change the muscle used every time you do Tabata.

A great example of a Tabata circuit is as follows, repeated twice:

  • Jump Squats with Shoulder Press
  • Lunges, right side
  • Plank to dumbbell rows
  • Donkey kickbacks and fire hydrants


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