As part of my job and lifestyle, I try to keep up to date on what others are doing in the fitness industry and what everyone is enjoying. Today, I keep seeing tabata all over the shop! There is never anything totally new on the scene, tabata is just a variation of HIIT training (High-Intensity Interval Training). This high-intensity training is fun, blasts calories, blasts fat and moves so quickly it’s hard to get bored. For tabata, you perform an exercise at maximal intensity (anaerobic) for 20 seconds, followed by 10 seconds of rest. You repeat this pattern a total of eight times, making one tabata round four minutes. It seems you can also “stack” the rounds which work different areas with one minute rest between each 4 minutes (e.g 3 x 4 minute rounds with 1 minute rest = 14 mins).
Don’t be fooled into thinking that you can exercise for 4 minutes, 3 times per week and need not do anything else! The biggest gains are seen when this is used in conjunction with your regular training! A good way to incorporate the rounds are to finish off a session such as Nike Training Club or Bootcamp with a couple of rounds / cycles. This does however sound like what I need to help me get into shape for my week holidaying in Miami (T minus 16 days).
So, I am laying down my plan here: next week, Monday 24th September to Friday 28th September (probably excluding one day for rest), I will either a) wake up early and complete 1 – 3 cycles or b) add 1 – 3 cycles to any workout I do. All in a bid to be bikini ready and kick start my motivation!
Here are a few cycles / rounds I have thought up which you can try too:
Cycle 1: jumping jacks, mountain climbers
Cycle 2: burpees, ski jumps
Cycle 3: high knee runs, alternating backward lunges
Cycle 4: bicycle crunch, toe touches
Cycle 5: squat jumps, froggers
Cycle 6: lateral hops, knee tucks
Are you gonna give it a go?! How can you not! You can follow my progress on twitter or read the full report on how I did right here, next week!
P.S I also found a free app for my phone which does all the timings!
Elle 🙂 x
P.S Safety always comes first. If you are new to exercise ensure you seek advice from your GP. Make sure you drink plenty of fluids, wear appropriate clothing and carry out drills in a suitable space. Technique is paramount, and nothing should hurt. Should you experience pain, discomfort, nausea, dizziness, chest pain, shortness of breath etc, STOP and consult your GP.