Are you one of those people with a hectic schedule and no time for the gym? If the answer is yes, we have an excellent exercise program for you, that will only take up 4 minutes of your time and give excellent results. The exercise program is called the Tabata program and it’s a combination of high intensity workouts.
The program includes:
- 20 second hard sprinting
- Take a break for 10 seconds
- Repeat again and again steps 1 and 2 for 4 minutes
You think it’s way too simple for it to be effective? So why don’t you try it out for yourself and see what you think, we guarantee that it brings amazing results.
Background info on the program
The Japanese doctor Izumi Tabata is the man behind this exercise program and it may look it’s simple but it’s an excellent way to burn plenty of calories for a short period of time.
The National Institute for Nutrition and Health in Tokyo, back in 1996, had Dr. Tabata and his team conduct a research on the most effective exercise program for weight-loss and calorie burning. They examined 2 groups of athletes during a period of 6 weeks.
One group had to perform low-intensity workouts for a longer period of time while the other group was instructed to do high intensity workouts for a shorter period.
When the experiment ended the low-intensity group had an increase of 9,5% in their aerobic capacity and no increase in the anaerobic capacity at all.
The high intensity group had an increase of 14% in their aerobic capacity and an increase of a whopping 28% in their anaerobic capacity. This group had also experienced an improvement in their lung capacity and oxygen utilization.
Nothing to lose
The Tabata workout program is designed for enhancing the athletic performance in individuals, but it’s quite challenging so it’s not quite suitable for beginners. If you’re a beginner, you should start with low-intensity sprints at first for longer periods of time and take longer breaks. Then try one minute to a minute and a half of mid-intensity workouts and take a one-minute break in between,
Work on building stamina and increasing the sprint intensity gradually, shortening the break as you go, until you reach the goal of the program.
The Benefits of the Tabata Workout Program
- Building muscle mass
- Affects the glucose production positively
- It stimulates fat-burning
- You don’t need ant special equipment to do it and you can do it at home
- It makes you feel happy as it increases the endorphin levels.
- It only takes up 4 minutes of your time, so regardless of your busy life you’ll surely find the time to do it
And that’s not all!
You can add some other exercises as well, combine it with cycling, kettlebell training, push ups, squats and jumping rope for starters, and do your research and expand the workout if you have the time.
Doing it properly
For this program to be effective you need to do it properly and start slow. You’ll work your way up eventually, just don’t push yourself too hard. Don’t get upset if you can’t do it at first, remember you’ll do it after a while. Here’s the program:
- Start with some stretches to relax your entire body and prevent injury
- Set up a timer so that you see when the 4 minutes are up and you need to stop with training.
- Run for 20 seconds as hard as you can
- Rest for 10 seconds
- Repeat for 6-8 sets in total
- Stretch a bit more when you’re done and drink some room temperature water
It’s not going to be easy, but that’s how it’s supposed to be, even if you find it too hard for you don’t give up, with time you’ll get used to it and build up your stamina. Perform this workout program for 2-3 times a week.
If you have an extra half an hour to spend, here’s a short exercise video that will show you how to put them to good use:
Article and image source: http://healthandlovepage.com