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Saturday, 14 November 2015

HIIT: Why The Quick & Dirty Workout Is So Effective Scientists Have Proven Why 20 Minutes Of HIIT Exercise Gets You Fit


Long Story Short

Cast your doubts aside: High-Intensity Interval Training really works – especially if it's part of a balanced training routine.

Long Story

Who wants to get ripped in only 20 minutes a day? Yeah, thought so. A recent study published in the Proceedings of the National Academy of Sciences sheds some light on the inner workings of High-Intensity Interval Training (HIIT) workouts. True to the name, HIIT workouts are short, ultra-intense workouts that are gaining momentum due to their time-effectiveness and successes. This study looked into the cellular mechanism of how HIIT is able to efficiently improve endurance despite its short length.
HIIT, in its current form, has been around since the '70s. One of the most popular HIIT types is known as Tabata training (which can refer to a lot of different regimes today) and is named after Japanese sports scientist Izumi Tabata and his work with Olympic speed skaters. HIIT workout regimens can be composed of HIIT alone or in conjunction with longer endurance training.

Full article: link

News/ Work Out Like Carrie Underwood! Trainer Shares a Do-Anywhere Routine Inspired by the Country Star (and Her Amazing Bod)

Tabata works!

Oprea tells E! News, "Using Tabata training as a weightlifting aid has been an absolute game changer for my clients. Not only have I seen great changes in their bodies but also they have had more fun working out with this technique! It's like a bunch of tiny 20-second games, seeing how well you can do each time and trying to beat your previous round. As with all exercises, form is absolutely key here. It does no good to get a ton of reps when your body is all out of whack and you're not doing the move right!"

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The Nashville-based trainer, who's also a former Marine, says, "The Tabata itself is best used with a smart phone app. It will count out each round for you and play a sound when you need to start working out or when it's time to rest."
But if you don't want to have your phone with you, no problem! The basics are as follows:
• Perform the exercise for 20 seconds (go hard, you should be exhausted!)
• Rest for 10 seconds
• Repeat the exercise for 20 seconds (you can do one move every time or switch it up)
• Do eight total rounds
"Each of the Tabatas I'm listing for you here will be 2 moves per Tabata," she adds. "Alternate between the exercises until all eight rounds are completed then move onto the next Tabata. Your body will be sore with utter joy and excitement!"

Saturday, 17 October 2015

Burning fat in a minute: Is micro workout good for your body?


The focus is kept on the speed and intensity of the exercises while working out. The rule is simple - the faster you go the better results you get. "The concept has come from Tabata training practiced by Japanese athletes. The idea is to take the heart rate up for a few seconds and then cool down for another few, and repeating the same for a couple of minutes. The variation of heart rate makes the body burn more fat for energy," explains Luke Coutinho, head nutritionist and master coach, GOQii.
These workouts enhance the muscular as well as cardiovascular abilities, and also improve strength and stamina. However, the calorie burn in micro workout is not as much as in the normal workouts. But it boosts metabolism. "You only burn 40-50 calories in a four minute micro workout. But it enhances your calorie burning capacity through-Promising amazing calorie burn in a couple of minutes, micro workouts are increasingly becoming popular. But do they give results? We find out for you out the day. So your body can burn 400-500 calories over the next 5-6 hours," says Coutinho.

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Forget The Gym, This Unbelievable 4-Minute Miracle Workout Will Burn Your Fat Like No Other

 What do you think of those exercises? Is it sufficient to reach the Tabata intensity?


You have to complete each exercise (whatever you choose to do) for 20 seconds taking as many reps as possible in that time, rest for 10 seconds, and then, move on to the next exercise. Rest for 10 seconds and repeat this process for the remaining exercises. Choose 4 kinds of exercises, do them for 20 seconds each (a total of 80 seconds) while taking a 10-second break after every exercise (40 seconds). Two sets of these. Got it?

Lists of Exercises That You Can Try

1. Bench Press
2. Sit ups
3. Squats
4. Crunches
5. Deadlifts
6. Sprints
7. Pull ups
8. Stairs
9. Mountain Climbing
10. Shoulder Press
11. Flys
12. Leg raises
13. Calf raises

Tread With Caution

Firstly, always warm up before you begin these high-intensity Tabata workouts.
This training is definitely not for beginners. They are best for advanced exercisers who are comfortable with the high-intensity workouts.
Like we said, as the exercises are mostly high-impact, high-intensity, there is a greater risk of injury involved. You can start by making yourself fit for this kind of training, and of course, mentally prepare yourself too.
Your choice of exercise should be the one that uses a large number of muscles for a higher impact. Also, your nutrition levels should be top-notch to achieve this kind of fitness goal.
It’s perfectly normal to feel soreness during the first week of this training. However, fret not because your body will automatically adjust itself after a week or so.

Full article: link 

Sunday, 4 October 2015

The workout that fits you

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"Tabata training is one of the most effective forms of HIIT and can last from four minutes to 20 minutes, depending on your preference. This is a workout of eight sets of your choosing. For example, push-ups for 20 seconds and a ten second break.
Another of the benefits of HIIT is that it can increase your metabolism and Human Growth Hormone (HGH) levels. A study by the Department of Physical Education, Sports Science and Recreation Management from Loughborough University, UK, found that these types of workouts can increase your HGH up to 450 percent higher in the one day after the workout."


The time course of the human growth hormone response to a 6 s and a 30 s cycle ergometer sprint.
Stokes KA, Nevill ME, Hall GM, Lakomy HK.

Department of Physical Education, Sports Science and Recreation Management, Loughborough University, UK.

Exercise is a potent stimulus for the release of human growth hormone (hGH), but the time course of the hGH response to sprint exercise has not been studied. The aim of the present study was to determine the time course of the hGH response to a 6 s and a 30 s maximal sprint on a cycle ergometer. Nine males completed two trials, on one occasion performing a single 6 s sprint and on another a single 30 s sprint. They then rested on a couch for 4 h while blood samples were obtained. Three of the participants completed a further control trial involving no exercise. Metabolic responses were greater after the 30 s sprint than after the 6 s sprint. The highest measured mean serum hGH concentrations after the 30 s sprint were more than 450% greater than after the 6 s sprint (18.5 +/- 3.1 vs 4.0 +/- 1.5 microg l(-1), P < 0.05). Serum hGH also remained elevated for 90-120 min after the 30 s sprint compared with approximately 60 min after the 6 s sprint. There was a large inter-individual variation in the hGH response to the 30 s sprint. In the control trial, serum hGH concentrations were not elevated above baseline at any time. It would appear that the duration of a bout of maximal sprint exercise determines the magnitude of the hGH response, although the mechanism for this is still unclear.

Saturday, 19 September 2015

Le HIIT ou comment maigrir en faisant 7 minutes de sport ?

Des coachs comme Brian MacKenzie furent parmi les premiers à expliquer qu’il n’était pas utile de courir des heures pour préparer un marathon, mais qu’il fallait au contraire privilégier des séances d’entrainement plus courtes mais plus intenses. Parmi les méthodes de HIIT les plus connues, on retrouve le Crossfit® * ou le protocole Tabata** mais aussi d'autres programmes qui alterneront tous (pour notre plus grand plaisir) jumping jack, pompes, abdominaux, la chaise, squats, gainage, pompes et sprint !

Il est essentiel de rappeler que l'importance de l'encadrement par un coach est à la hauteur de l'intensité de cet entrainement.

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You Won't Believe How Short This Expert Says Your Workout Can Be

To lose weight, you don't always need to spend hours at the gym. In fact, HIIT, or high-intensity interval training, has been proven to be one of the best ways to burn more calories and target belly fat. But just how short can you get? Try just four minutes, according to Tabata program director and head coach of Lock Box LA PJ Stahl. According to PJ, the length of just one Tabata cycle is enough to see the results that the interval-training technique is known for, including fat loss, improved metabolism, and better endurance. "You only do one Tabata four-minute protocol in your entire workout," PJ says. "The reason that the Tabata program works is because I designed it to utilise 20 seconds of beyond-maximum intensity followed by 10 seconds of rest for eight rounds, totalling to four minutes," he explains. The trick is in the 20 seconds, during which you are supposed to exercise past your metabolic threshold — in other words, an 11 on a one-to-10 scale of rate of perceived exertion.

Full article: link

Sunday, 16 August 2015

The Tabata Fat Torcher

Resistance to get going is one of the biggest obstacles to getting your daily endorphins kick but want to know the secret? You need to trick your mind with the promise that your exercise will be short and sweet with lots of rest in between! Introducing Tabata – everyone’s favourite interval training method that consists of eight rounds of 20 second workouts with 10 seconds rest between each. Nadine’s stringed together 3 Tabata routines for a full-body workout you can do anywhere – all you need is a skipping rope and a bench or step and you’re good to go…

Tabata 3
The Leg Thruster: 4 minutes
·       Using a bench, start with one foot up and the other on the floor.
·       Jump up as high as possible so your foot leaves the ground and the knee drives to your chest.
·       Return to the standing position as gently as possible. To keep your balance, squeeze your core muscles tight.
·       Repeat on the same leg for 20 seconds.
·       Rest for 10 seconds.
·       Repeat on the opposite leg for 20 seconds.
·       Rest for 10 seconds.
·       Repeat 4 times. 

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Tuesday, 4 August 2015

20-Minute Burn and Tone Tabata Workout

It's Tabata time! This effective HIIT (high-intensity interval training) mixes well with bodyweight exercises.

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Sunday, 26 July 2015

Total-Body Tabata — Get Ready to Torch and Tone

Nothing beats Tabata workouts for maximising the benefits of a workout. This interval training helps burn calories and build muscle in 20 minutes. For the four-minute Tabata round, we mix two complementary exercises, so you can go strong and maintain good form for all your reps.

Full article:  link