It’s finals week. You have two papers, three exams, and no time to de-stress. Dragging yourself to the gym is the last thing on your mind.
If this sounds like you, then let Tabata be your new best friend.
What is the Tabata method?
The Tabata method was developed in Japan. It is a form of high intensity interval training, meaning maximal performance in minimal time. A Tabata session lasts only four minutes.
Method: 20 seconds of activity + 10 seconds of rest (8 times)
During the 20 seconds of activity, perform as many reps as you possibly can and then rest for ten seconds before beginning the sequence again. This is a high-intensity, full body workout so be prepared to push yourself to derive the benefits of the session.
How is this workout effective?
If performed properly, this 4 minute high-intensity workout will speed up your metabolism and allow your body to burn calories for several hours after your session is complete.
Sample Tabata Workout
*Move One: Push-ups (regular or modified)
*Move Two: Moving/Up-Down Plank
What is a Moving Plank? http://www.youtube.com/watch?v=8DrFvOsouSk&feature=fvsr
*Move Three: Chair Dips
What are Chair Dips? http://www.youtube.com/watch?v=KyS5a_hKAZw&feature=fvsr
*Move Four: Jumping Jacks
Each move is performed for 20 seconds and followed by 10 seconds of recovery. The series is repeated twice for a complete Tabata workout.
Sample Tabata Workout Video
Link Here: http://www.youtube.com/watch?v=AimPOSXe7n4
*Move One: Squat Thrusts
*Move Two: Mountain Climbers
*Move Three: High Knees
*Move Four: Jumping Jacks
So what are you waiting for? Pick four moves, dedicate four minutes of your life to workout, and get to it!
You will never regret a workout.
Sources:
http://www.intervaltraining.net/tabata.html
http://www.womenshealthmag.com/fitness/speed-up-metabolism