5 Reasons to Add Tabata to your Workout
Are you stuck in a fat loss rut- putting in the work, but not seeing any results? The body adapts to a consistent level of energy output by holding on to necessary fat stores. If your body is running the show, take back the reins by using a highly researched technique called Tabata, a form of High Intensity Interval Training (HIIT), to stir things up and torch tricky fat fast!
The Tabata method was named after and created by Izumi Tabata, Ph.D., a former researcher at Japan’s National Institute of Fitness. This technique combines quick, intense bursts of activity followed by fixed periods of less intense movements or equal periods of complete rest.
The beauty of Tabata is that any type of exercise can be incorporated into this style of training. The basic outline for the Tabata method is as follows:
- Minimum of 4 minutes in length
- 20 seconds of intense training
- 10 seconds of rest
- Total of 8 rounds
So why add Tabata training to your fitness program?
1. More effective workouts in shorter periods of time.
Have a busy schedule and never enough time to train? 20 minutes of Tabata intervals are just as effective as an hour of steady-state training. Stop wasting time and start working hard for a shorter, more effective workout.
2. Burn more fat. Period!
The period of intense effort sparks serious fat loss and, followed by an extended recovery period, fat is burned for longer periods of time post-workout. The harder you work during those intervals, the more calories you continue to burn for the next 24-48 hours.
3. No gym membership necessary.
Tired of wasting monthly dues at your local gym? Skip the gym for some fresh air and try sprint intervals outdoors mixed with jump-ups on a park bench or bleachers. The fresh air will increase your energy levels and you can even get a dose of vitamin D from the sun!
4. Increase your heart health.
Pushing past the aerobic state into an anaerobic state fluctuates the heart rate and increases your cardiovascular health. Proper rest periods ensure you never reach a catabolic state.
5. Bust workout boredom!
If you ever find yourself tired of looking at the walls in between sets, try Tabata! Tabata training will have you so focused on your rest period in between intervals that you won’t have time to be bored! Utilizing resistance equipment or your body weight creates endless options for new and exciting workouts.
Fitness experts and doctors agree- the higher the intensity, the shorter total time of your workout and the greater benefits you’ll receive during and after your workouts. Try Tabata for 15-20 minutes, 3 or 4 days a week and watch your fat loss transformation begin!
Lauren Rae’s Favorite Tabata:
Complete each exercise twice, back-to-back for 20 seconds with 10 seconds of rest:
Overhead KB shoulder press
Scissor squat jumps
By: Lauren Rae