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

Strength:
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

Overtime:
30 push presses for time
results from tonight

2 comments:

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