Time for beach body with Tabata Circuit Training
No time for training? - This excuse does not hold. Studies have shown that even a workout of 10 minutes can significant improve fitness result.
Scientists have confirmed that a shortage of sleep impairs performance by 15-20 minutes hardly. The key point is that we can train more in the morning than in the late evening, when the challenges of daily life has emaciated our energy supplies. Sport in the morning also has the advantage that you go into the day relaxing and serene deal with occupational stress. In 15 minutes the entire body can be trained intensively. If you build up your workout as circuit training, you do not need to worry about the extra unit of cardio. Even those who can not spare 15 minutes a day, may instead do Tabata. Tabata-What? Tabata is a highly intensive training method, developed by a Japanese sports scientists. The so-called Tabata Protocol is one of the most intensive training programs and at the same time the most efficient. Those who have already achieved a solid level of fitness, can venture into the Tabata hell. All others should leave it gently at first approach.
A Tabata workout consists of 8 intervals of 20 seconds, which are each followed by a 10-second pause. It does not matter whether you run the intervals with squats or jumping rope. For a Tabata-Wourkout, any exercise can be used as long as it appeals to all the major muscle groups. Chrunches lateral raises or doing one muscle group are not suitable for Tabata. Hock straight jumps, push-ups, squats with or without additional weight, sprints on the road or the treadmill would be ideal for an intense Tabata training. The important thing is that you actually go in the 20 seconds up to your maximum performance. sprinting or cycle as fast as you can and try to keep the pace for the duration of 20 seconds. Numerous studies have shown that this type of training puts your body into a fat burning machine. Although the Tabata workout is short and sweet in itself, you have to warm up sufficiently for it. Light trotting on the spot, gently stretching and warm-up exercises must be performed in any case before a Tabata interval. Due to the high intensity that a Tabata workout brings with them, beginners should start slowly with their physical and mental limits and at the beginning by not train all 8 intervals. The following 9-week plan takes you step way to a full Tabata workout.
Never forget, that the secret to the success of the Tabata workouts is in the high intensity of training.
Week 1: 4 intervals of 10 seconds / 20 seconds rest
Week 2: 5 intervals of 10 seconds / 15 seconds rest
Week 3: 6 intervals of 10 seconds / 10 seconds rest
Week 4: 5 intervals of 15 seconds / 20 seconds rest
Week 5 6 intervals of 15 seconds / 15 seconds rest
Week 6: 7 intervals of 15 seconds / 10 seconds rest
Week 7: 6 intervals of 20 seconds / 20 seconds rest
Week 8: 7 intervals of 20 seconds / 15 seconds rest
Many people found this program
Week 9: 8 intervals of 20 seconds / 10 seconds rest
- Best recomended tool is UGT