On Monday I mentioned in my email that you could have an effective workout in less than 10 minutes. I bet you thought I was barking mad. Well today, I going to explain how you can do just that…
To get your heart rate going and that fat burning, there is one method of working out that I want to share with you – and that is called Tabata style training.
Technically this is just another style of interval training (I’m sure you all know what that means). This is simply because you are doing a number of training sets one after the other. Now what makes Tabata unique is that each training you do lasts for just 20 seconds.
20 seconds?? I bet you are thinking that doesn’t sound a lot. You will definitely feel the opposite when you find out that you only get to rest for 10 seconds between sets.
You are working to complete eight sets, including your rest.
The entire training interval lasts four minutes. Don’t take this lightly though. Usually sessions will typically resemble some kind of full body workout. You train with, with one exercise and just one four-minute training interval per muscle group e.g. a press up for your arms.
The obvious advantage of Tabata training is that it is something that can be performed when you are short on time (and we are all short on time, right?). It also provides sufficient exertion for your muscles to trigger muscle growth (the things that gives you tone and definition) as well as helping your heart as well. Its a real fat burner!
How do you go about setting up a plan:
You can create a plan to suit you – depending on your time constraints. Pick exercises you are familiar with. You can do them with weights or just bodyweight (depending on your fitness levels and experience). If you are going to use weights, pick a weight that you usually manage 15-20 reps with – the aim is to use that weight for the whole duration of your 4 minute interval.
Once you have finished the first 4 minutes, move on to another muscle group and a new exercise. Take a 1 minute to rest between the exercises.
I am going to assume that you only have 10 minutes spare, so I would recommend picking two exercises.
Press Ups and Squats
Perform the press ups first, then once you have done your eight sets of 20 secs, rest for a minute before moving on to the squats.
Then finish when you have done your last set of squats and you are dripping with sweat.
Obviously if you have time and want to do more, then do so.
Give it a go and let me know how you get on.
Peace out,
Josh