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

Extract:

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.

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The Tabata Fat Torcher

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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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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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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.

 

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Plus ferme en dix minutes par jour !

Tabata works for women!

Extract:

La méthode Tabata. Testée sur des militaires et des sportifs de haut niveau, cet entrainement fractionné de haute intensité (High Intensity Interval Training) alterne 20 secondes de travail avec 10 secondes de repos et combine des exercices de cardio avec du renforcement musculaire. Simple à mettre en place, elle peut se pratiquer dans un espace réduit, seule ou à deux et promet un résultat optimal pour un temps minimal.

The Tabata method. Tested on military and elite athletes, the high-intensity interval training (High Intensity Interval Training) alternates 20 seconds of work with 10 seconds rest and combines cardio exercises with strength training. Simple to set up, it can be done in a small space, one or two and promises optimum results for minimum time.

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Make a splash: 5 indoor aqua exercises you must try!

This article describes 5 types of "aqua gym"

Extract:

"Aqua Tabata
It is a High-Intensity Interval Training (HIIT) that is effective in burning calories in water. Tabata training was developed by Japanese coach Dr Izumi Tabata, wherein a number of exercises are performed within a duration of 20 seconds. Post which, you are allowed to take a break of 10 seconds, and then repeat the same movements in high intensity. It helps in reducing knee and back pain."

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Short and sweet

In this article, the truth cannot be clearer:

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Research has shown that shorter bouts of exercise aren’t just equally as effective as longer ones, but actually surpass them in terms of cardiac health benefits and performance"

 

 

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"In the study, the precise amount of minutes engaged in physical activity whether in bursts or continuous stretches across all groups was kept identical, leading the researchers to the conclusion that the shorter bursts, minute for minute, were therefore more effective than the extended periods of time in achieving measurable benefits to the cardiovascular system. "

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Use tabata training to relieve stress

This exercise technique can help you improve your stress levels. 

 

The stress-relieving benefits of yoga and meditation are well-known, but sometimes it’s better not to take the foot off the pedal, personal trainer Lee Sutherland says.

“Exercise increases your brain’s production of endorphins, which are the feelgood neurotransmitters responsible for the coveted ‘runner’s high’, that feeling of euphoria and wellbeing,” she explains.

You don’t need to do an hour-long spin session. Instead, Sutherland suggests doing short bursts. “Tabata training is 20 seconds of cardio work, 10 seconds rest and repeated eight times,” she says. “It’s a great way to get that post-workout rush without raising levels of [the stress hormone] cortisol like a long-distance run can. The result is a perfect stress release.”

Combine CARDIO and WEIGHT TRAINING

Run 10 kms in the morning. I did this for a race. 43mn56 but my target will be 42mn30s in the next couple of months. Weather is still challenging so running outdoor is not always practical.

Then in the afternoon, pick randomely on of these exercices with 40kgs loaded barbell. You can replace by kettlebells, weight body exercises such as push-ups, air squats, lunges etc...


 

1	Military press shoulders
2	Thruster
3	Bear
4	Javorek
5	Front Squat
6	Back squat
7	Curls biceps
8	Squats with overhead
9	Regular squat
10	Bear

How to Stay Fit Despite a Demanding Job

It is a good question, isn'it?
Volume of training matters but until a certain level. Progress are not linear.


Work Out Efficiently
Cater to Your Own Likes and Dislikes
Use Competitions as Motivation 
Make a Schedule and Commit to It
Track Your Activity Levels
Choose Something Over Nothing

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