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Tabata Workouts For Rapid Results

By 28th February 2015Exercise

For fast fat loss and rapid results nothing beats Tabata. It’s quite simply, four minutes worth of twenty second work intervals with ten second recovery periods. Nothing creates a metabolic disturbance and burns through calories quite like this protocol, but wait there’s more. The 2006 six week study by Tabata et al revealed something that shocked just about everyone in the fitness industry. When comparing the four minute Tabata protocol with sixty minute steady state sessions on a spin-style bike, the steady state group showed no improvements in anaerobic capacity and a less than 10% increase in aerobic capacity. The Tabata workouts group showed a 28% improvement in anaerobic capacity and a 14% improvement in aerobic capacity. Yes you read that correct, intervals trump steady state work for improvements in anaerobic and aerobic capacity.

Here’s a selection of Tabata workouts for fat loss that will work tagged onto the end of a current workout or as a quick session on its own.

Beginner Protocol

20 seconds: jump squats
10 seconds: recovery
20 seconds: jump squats
10 seconds: recovery
X4

Intermediate Protocol

20 seconds: kettlebell swings
10 seconds: recovery
20 seconds: jump rope
10 seconds: recovery
X4

Advanced Protocol

20 seconds: sprints
10 seconds: recovery
20 seconds: battle rope drills
10 seconds: recovery
X4

 

tabata workouts

The true key to this protocol is maximum intensity, so don’t pace yourself. During the study some of the subjects never made it through the protocol’s eight rounds or four minutes worth of work! If that doesn’t show you maximum intensity, I don’t know what does!

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