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Tabata

Have you ever heard of Tabata, well let me tell you, it is one kick butt workout! Tabata is a high-intensity interval-training workout and was discovered by a Japanese scientist named Dr. Tabata. Dr. Tabata conducted research on two groups of individuals; Group 1 trained at a moderate intensity 5 times a week and Group 2 trained at a high intensity level 4 times a week. He discovered that group 2 saw an improvement in their aerobic (cardiovascular) and anaerobic (muscular) systems while group 1 only showed improvement on their aerobic system. Dr. Tabata suggests the following format; 20 seconds of high intensity exercise, then 10 seconds of rest, and perform for a total of 8 rounds or 4 minutes of the same exercise. You are then allowed 1 minute of rest before you choose your next exercise and use the same format. Below are examples of cardio exercises and also a list of strength exercises you can pick and choose which exercises you would like to perform depending on what type of workout you are looking for!

Cardio:

Burpees

Squat Jumps

Jumping Jacks

Mountain Climbers

Speed Skaters

Jumping Lunges

Strength:

Push Ups

Pull Ups

Dead Lifts

Plank Rows

Shoulder Push Ups

Up Down Planks

Pistol Squats

http://www.active.com/fitness/articles/what-is-tabata-training