Exercise of the Week: TABATA

September 13, 2011

Alrighty, welcome back to another week of exercise! This week’s “Exercise of the Week” is going to be a little different. Instead of picking a particular exercise, today we’re going to look at a particular workout. Some people would consider this to be their full workout for the day, but for me it’s a “finisher.”

I’ve heard this workout referred to as “4 minutes of hell!” and “4 minutes to Weight Loss.” However you choose to look at it is completely up to you! The workout for this week is TABATA

So what is TABATA anyway?

TABATA is High Intensity Interval Training at its best! It was derived from a 1996 study using 20 seconds of work and 10 seconds of rest repeated for 4 minutes. It sounds pretty simple, but I dare you to try it. Dan John talks about this protocol in his book Never Let Go and he says he gets asked why not do this workout everyday if it’s such a powerful thing. His response is simple: try it and let me know!

This workout is one that will kick your butt! Chances are you probably have not seen your heart rate go as high as it will with this workout. It truly is a workout that I look at doing about once a week; maybe once every two weeks. Anymore than that and I think I would die!

The goal of this workout is to do as many repetitions as you can in each 20-second work period. Dan John prefers doing front squats with about 95 pounds. I personally prefer kettlebells, but you probably already knew that! Others have done with workout on cardio equipment and I believe that is how it was originated. Again, I prefer kettlebells and I typically go with either the 20 or 30 pound ‘bell. You can really do it with just about any kind of exercise, but it needs to be something full body. No bicep curls!

Are you ready for the challenge?!?!?!


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