Kick your own butt and Lose weight doing it…

Ok!  You want to kick your own butt, increase your aerobic and anaerobic capacity, and burn calories well after your workout is over…all within 4 minutes?  Who doesn’t want this?  There is a form of training that can provide all of this for you, but it definitely takes some dedication, lots of towels to wipe the sweat that is pouring off your body, and maybe even a garbage can for some well deserved vomit.
Tabata Training.  Tabata training is taking an exercise, or a series of exercises, and performing them 20 seconds on and 10 seconds off for 4 minutes, non-stop, at 100% capability.  You can perform Tabata Training with pretty much any type of exercise: running, swimming, jumprope, biking, weight training, combination of exercises (mountain climbers, squates, burpees, plyo (jump) drills,….).

I have done Tabata training with sprints.  I sprint full effort for 20 seconds and walk for 10 seconds.  I do this continous for 4 full minutes.  You end up performing 8 total sets in this 4 minutes.  And let me tell you, 10 seconds of rest is nothing!  When my 20 second sprint ends, I’m into my 10 second rest still trying to slow down, and then 10 seconds is up and back into my sprints.  It’s a very rough workout, but you feel like you have taken over the world when you finish it!

Some advice that I have read says that trying to get through 6 sets the first couple of times is where you should set your mark.  This means start off following the 20 seconds on 10 seconds off, but if you feel like you truly can’t make it another 20 seconds on, extend your rest set a little longer.  This means you will accomplish less sets in the 4 minutes, but you still are performing each set to exertion.  It’s also extremely important to warm up before Tabata training.  If you jump right into this without warming up and stretching your muscles, you can really injure yourself.  Get in a 5-10 minute warm-up. Do some dynamic stretching.  And, do a few sets of the exercises you are performing at around 60%  your maximum effort.  This will help to loosen up a little more and see where your pace and endurance is at.  End with a 5 minute cool down and some more stretching (static).

I’ve provided some links with more info on Tabata training below, if you don’t believe anything I’ve said.  The last link has a lot of good info and some great Tabato workouts and videos.

T-Nation-Tabata Training info

Good background info on Tabata Training

T-Nation-some good workouts here

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