What if I told you a 20-minute workout could give you better results than 60 minutes on the treadmill? Welcome to Tabata training! By now, you’ve probably heard the word “Tabata,” but you might not really know what that means. Tabata is a form of high-intensity interval training (HIIT) that’s been proven to torch serious calories quickly. https://www.womenshealthmag.com/fitness/a20703439/tabata-workout-routine/ New Merchandise store for all you RESOLUTE FITNESS Apparel : https://shop.spreadshirt.com/resolute-fitness-challenge/ RESOLUTE FITNESS Website: https://resolutefitnesschallenge.wordpress.com Instagram: Resolutefitnesschallenge This workout is designed by Beck who is Emily's younger sister. It follows a similar format to previous Tabata workouts on the channel. WORKOUT DETAILS: 5 rounds, work 45 seconds rest 15 1) Lunge to jump squat combo 2) Plank up downs 3) High Knees 4) Flutter kicks 5) Reverse lunge, lift, tricep extension 6) Rest The best home work-out equipment you need for self-isolation As local gyms close across the UK and USA, these are the best exercise tools you need if you're working out at home during self-isolation On Friday 20 March, Boris Johnson announced that gyms and leisure centres - along with pubs, cafes and restaurants - must close their doors and not open them again until instructed, to help fight the spread of coronavirus. It means we're facing weeks, possibly months, of staying in - but that shouldn't mean the end of your fitness regime. As we pointed out in our big guide to at-home work-outs, there are plenty of equipment-free things you can do to stay fit. https://www.telegraph.co.uk/health-fitness/body/home-work-out-equipment-need-self-isolate/ There are countless workout styles you've probably heard about over the years, and all of them are meant to help you reach your fitness goals. You may want to increase strength, lose weight, improve flexibility or build muscle. Whatever yours goals are, most exercise programs can help you reach them, as long as you stick to the plan. If you're looking for a new program to add to your routine, you may want to give Tabata try. Tabata training is a high-intensity interval training (HIIT) workout, featuring exercises that last four minutes. The History of Tabata Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo. Tabata and his team conducted research on two groups of athletes. The first group trained at a moderate intensity level while the second group trained at a high-intensity level. The moderate intensity group worked out five days a week for a total of six weeks; each workout lasted one hour. The high-intensity group worked out four days a week for six weeks; each workout lasted four minutes and 20 seconds (with 10 seconds of rest in between each set). The results; Group 1 had increased their aerobic system (cardiovascular), but showed little or no results for their anaerobic system (muscle). Group 2 showed much more increase in their aerobic system than Group 1, and increased their anaerobic system by 28 percent. In conclusion, high-intensity interval training has more impact on both the aerobic and anaerobic systems. The Tabata Program Each exercise in a given Tabata workout lasts only four minutes, but it's likely to be one of the longest four minutes you've ever endured. The structure of the program is as follows: Work out hard for 20 seconds Rest for 10 seconds Complete 8 rounds You push yourself as hard as you can for 20 seconds and rest for 10 seconds. This is one set. You'll complete eight sets of each exercise. You can do pretty much any exercise you wish. You can do squats, push-ups, burpees or any other exercise that works your large muscle groups. Kettlebell exercises work great, too. An example of a Tabata workout looks like this: Push-ups (4 minutes) Bodyweight Squats (4 minutes) Burpees (4 minutes) Mountain Climbers (4 minutes) Start with push-ups. Perform them for 20 seconds at a high-intensity. Rest for 10 seconds, and then go back to doing push-ups for 20 seconds. Once you complete eight sets of push-ups, rest for one minute. Next, move on to squats and repeat the sequence of 20 seconds on, 10 seconds off. Once you finish eight sets of squats, rest for one minute, and then do burpees. After burpees, finish the workout with mountain climbers. Tabata is great to get a quick workout in if you're short on time, you need to switch up your routine, or you want improve endurance and speed. Incorporate this type of workout into your fitness routine and produce results. Sample Tabata Workouts and Exercises: 30-Minute Bodyweight Tabata Workout 20-Minute Tabata Core Workout 30-Minute Kettlebell Tabata Workout 30-Minute Medicine Ball Tabata Workout 11 Butt Kicking Tabata Exercises Tabata for Beginners https://www.active.com/fitness/articles/what-is-tabata-training
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