Tabata training rocks and it's a very simple and easy way to increase both your aerobic and anaerobic system in as little as 4 minutes a day! I know, it's almost too good to be true.
Here's how it works! All you have to do is pick between 1-4 exercises to perform a 20 second interval of hard work with a 10 second interval of rest. The chosen exercise or exercises should be intense enough to truly challenge you. The coolest part of Tabata training is you're done in 4 minutes! That's right just 4 minutes of training can get you incredible results with an increased metabolism, cardiovascular and muscular system!
Quick History of where Tabata came from
Dr. Izumi Tabata, a Japanese scientist, along with his research team from the National Insist of Fitness Sports in Tokyo discovered tabata training. They conducted a research study with two groups. Group 1 worked out at a moderate intensity level for one hour 5 days a week for 6 weeks. Group 2 worked out at a high intensity level for 4 minutes with intervals of 20 seconds of work to 10 seconds of rest.
Results for Group 1 - moderate intensity level 1 hour workout
- Only increased cardiovascular system but showed no increase in the anaerobic system (muscular) system.
Results for Group 2 - High intensity interval - 4 minute workouts
- Increased the cardiovascular (aerobic system) and increased the anaerobic muscular system by 28%.
This is a workout choice proving that quality beats quantity. This is why the workouts I've released over the years through my live classes, Kettlebell DVD's, programs and online classes include a ton of interval training. People have complained in the past about taking rests because the mindset of resting sounds lazy. Studies have proven over and over again that rest is required to take your aerobic AND anaerobic system to the next level!
To read more information about the study you can see it right here
Now for the FUN details on how to do the challenge.
Here's how it works! All you have to do is pick between 1-4 exercises to perform a 20 second interval of hard work with a 10 second interval of rest. The chosen exercise or exercises should be intense enough to truly challenge you. The coolest part of Tabata training is you're done in 4 minutes! That's right just 4 minutes of training can get you incredible results with an increased metabolism, cardiovascular and muscular system!
Quick History of where Tabata came from
Dr. Izumi Tabata, a Japanese scientist, along with his research team from the National Insist of Fitness Sports in Tokyo discovered tabata training. They conducted a research study with two groups. Group 1 worked out at a moderate intensity level for one hour 5 days a week for 6 weeks. Group 2 worked out at a high intensity level for 4 minutes with intervals of 20 seconds of work to 10 seconds of rest.
Results for Group 1 - moderate intensity level 1 hour workout
- Only increased cardiovascular system but showed no increase in the anaerobic system (muscular) system.
Results for Group 2 - High intensity interval - 4 minute workouts
- Increased the cardiovascular (aerobic system) and increased the anaerobic muscular system by 28%.
This is a workout choice proving that quality beats quantity. This is why the workouts I've released over the years through my live classes, Kettlebell DVD's, programs and online classes include a ton of interval training. People have complained in the past about taking rests because the mindset of resting sounds lazy. Studies have proven over and over again that rest is required to take your aerobic AND anaerobic system to the next level!
To read more information about the study you can see it right here
Now for the FUN details on how to do the challenge.
Ten Day Tabata Challenge
Directions: Pick a challenging exercise that you can go all out, safely, for 20 seconds or work to 10 seconds rest. You will perform 8 - 20 second work intervals with 10 second rest intervals. Below are sample Tabata's as well as a favorite Tabata of mine.
Sample Tabata 1 - 4 sets for a total of 4 minutes
Jump Squats
Sample Tabata 2: - 2 sets for a total of 4 minutes
1 arm Swing
1 arm Swing
Burpees
Jump Squats
Sample Tabata 3: 8 sets for a total of 4 minutes
2 Hand Swings
Sample Bodyweight Tabata 4:
Bodyweight Squats
Mountain Climbers
Jumping Jacks
Jump Squats
One of my Favorite Kettlebell Tabata Workouts
High Pull, Catch & Squat
Kettlebell Swings
1 Arm Snatch
1 Arm Snatch
Go through this 2 times through. If you're an over achiever do a double Tabata!
#tendaytabatachallenge
Great Exercises options for your TABATA workouts
Jump Rope
Snatch
Body Weight Squats
Kettlebell Swings
1 Arm Snatch
High Pull, Catch & Squat
Jumping Jacks
Star Jumps
Share with us your tabata. Hashtag #tendaytabatachallenge
Hope you have an amazing time with this challenge. This can be done any time and any place. You don't even need equipment just a timer. Feel free to post your challenge for the world to see. I'll share it if I find your hashtag or if you tag me.
We also have a challenge group page on Facebook called Lauren Brooks Fitness Challenge if you want to post your challenge privately here.
Facebook: @LaurenBrooksFit
Instagram: @laurenbrooksfitness
Twitter: @laurenbrooksfit
