Don’t even bother with this workout if you’re not willing to push yourself to the max. To get the most out of this workout at home you are going to have to suffer. And you will suffer if you do it right.
But the good news is that you will only suffer for 4 minutes.
The Tabata interval or Tabata protocol, as this workout is called, originated with a study that Dr. Izumi Tabata and his colleagues performed at the National Institute of Fitness and Sports in Japan. The workout consists of 20 seconds of exercise at maximum intensity followed by 10 seconds of rest. This interval is performed 8 times for a total of 4 minutes.
The exercise should be preceded by a 5 minute warmup and followed by 5 minutes to cool down. Thats right, this home workout takes just 14 minutes.
TRX Suspension Trainer
Dr. Tabata used a cycle ergometer for his research. If you have the TRX Suspension Trainer you can easily adapt several exercises for Tabata intervals. You can get an excellent Tabata workout using Kettlebells or even the Bodylastics fitness bands.
The fit athletes that Tabata tested showed a 28% increase in aerobic capacity. Yes 28% and these were fit athletes.
The great news is that Tabata intervals can also be used for fat loss as well as increasing strength and stamina.
Remember the key to performing this workout at home is time and intensity. To maximize the fat loss or strength and stamina benefits of this exercise you need to go absolutely all out for 20 seconds and then rest for only 10 seconds.
It may take several ‘practice sessions’ to figure out just how hard you can push yourself for 20 seconds, but once you begin incorporating the Tabata interval into your workout at home routine you will definitely see the results.
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