Burn Body Fat
If you want to transform your workouts into fat-busting sessions, then you should consider Tabata interval training for effective results. Burn body fat with short and sharp in duration, Tabata styled workouts are not for the faint-hearted. However, if you need a challenge, want to maintain muscle and increase endurance then this is the solution for you.
As ferocious as a young Mike Tyson, the Tabata workout lasts only marginally longer than a single round of boxing. Typically, you are aiming to endure four minutes of brutal pain and oxygen deprivation, but the sessions have been shown to produce amazing improvements in cardiovascular function and the body’s fat-burning ability. Discovered by Dr Izumi Tabata, this HIIT (high-intensity interval training) regimen is by no means a new discipline. However, it is an effective type of HIIT that encourages increased anaerobic capacity and EPOC (excess post-exercise oxygen consumption). Dr.Tabata did not originally test for the effects of his protocols on EPOC, but it is known that this fat-burning state occurs after similar HIIT drills.
Imagine you are sprinting at an intensity you can only sustain for a short period. As the body’s oxygen stores become depleted you will find it hard to breathe, and your muscles will burn as lactic acid begins to build up in your muscles. HIIT sessions force your body to work harder to build back depleted oxygen stores. During this process, your body is burning calories as it goes to work on replenishing your energy system. This process is known to take as long as 24 hours (post workout). Long after you have completed your training session, your body is burning fat as it goes through a number of processes to return your body to its natural recovered state. In some cases, you can literally shed pounds as you sleep!
Recommended Tabata Exercises
Tabata-style conditioning should involve anaerobic exercises such as sprinting, weight circuits or jumping. Typically, you should plan your session around 20 seconds of maximal effort and ten seconds of rest. Repeat eight times and you have reproduced Tabata training drills. In principle, it sounds easy, but this type of workout has been described by some fitness enthusiasts as the closest they have come to a near-death experience!
As with most types of training methods, there is a period where progress will slow down and most aerobic gains will be achieved within three weeks. When you think of maximum intensity, you should certainly keep in mind the possibility of feeling sick. Tabata-style training is unsuitable for beginners, and you should have a high level of fitness before tackling these types of punishing routines. If you feel good after two sets, then you are not reaching the required intensity.
Overall, these sessions are best introduced to your training regime for a maximum 2-3 weeks. Then change back to your previous routine. Tabata interval training will add a fresh challenge and level of motivation towards your fitness but should only be thought of as a short switch in your overall training course. As with all high-intensity drills, you will maintain lean muscle as well as burn fat through your body’s elevated metabolism and recovery process. The all-round health benefits certainly outweigh the severity of the Tabata workout.
- Follow a 2:1 ratio: 20 seconds of maximum intensity exercise, followed by 10 seconds of rest.
- Maximum intensity: Work phase should be an all-out stomach churning effort.
- Anaerobic exercise: Sprinting, rowing or compound weight-lifting circuits are suitable to use during your sessions.
- Objective: Complete your cycle 8 times to reach the full 4 minutes.