These days Americans cram as much as humanly possible into one 24-hour period, and we're still expected to look fabulous. Busy daily schedules leave little time for 2-hour long marathon workouts, especially if your a mom. Recent research is showing that shorter more intense segments of exercise may be more beneficial for aerobic and anaerobic fitness, strength training, and fat loss. Every body can carve out four minutes right? So perhaps give Tabata a try.
Tabata is a form of high intensity interval training (HIIT). Tabata was developed in Japan by Izumi Tabata. Tabata conducted a series of experiments on two groups of athletes. One group of athletes participated in a sustained high intensity training program and the other participated in a short segmented or interval intensity training. The athletes that participated in the higher intensity interval training made gains both aerobically and anaerobically, greatly increasing overall performance and body composition transformation.
Tabata is conducted in a 4 minute segment with intervals of 20 seconds of work and 10 seconds of rest. Perform this HIIT workout by choosing 4 exercises, completing each exercise twice. Set a timer for 4 minutes. The first 20 seconds will be full out, hard as you can work followed by 10 seconds of recovery. Repeat this rotation until the 4 minutes has expired, moving through 4 exercises, 2 times each. Conduct a super charged Tabata session with two or three 4 minute segments, or split the 4 minute segments up throughout the day. Use them for a quick recharge of energy and a spark of fat-burning power.