Tuesday, November 8, 2011

Get ready for "Tabata Tuesday"

The Tabata Protocol: Supra-Aerobic Cardio
Never heard of the Tabata Protocol? Created by Izumi Tabata, the Tabata Protocol is simply the best supra-aerobic cardio workout every discovered.

"The rate of increase in V02max is one of the highest ever reported." - Izumi Tabata, Japan

"Fat burn is greater when exercise intensity is high." - Metabolism

With only 8 minutes (give or take) every 3 days, you can turn your body into a fat-burning super-engine.

Tabata is broken up into 8 rounds, or 4 minutes total
Each round is 20 seconds of intense work, followed by 10 seconds of rest.

Warm up
Standard Warm up

5 Sets of 5 weighted Push ups
-using a med ball or plate to add weight

Work out:
Tabata 1
Tabata Sit ups/plank

Tabata 2
Tabata Air Squats/Leg raises

Tabata 3
high steps/lateral jumps

*Each tabata series will be 4 minutes. There will be 2 minutes of rest between each series. The score is kept by taking count of each reps on each round

30 push presses for time
results from tonight


Dave, RN said...

Thanks for posting the workouts. I like knowing what I'm in for prior to coming.

James Martinez said...

no problem dave. I will try to post it every day along with the actual results