Tabata Morning Workout - By Steve Stearns How to Get Fit, Fast, First Thing
←
→
Page content transcription
If your browser does not render page correctly, please read the page content below
Tabata
Morning Workout
How to Get Fit, Fast, First Thing
By Steve Stearns
www.outsidehealthandfitness.com
Welcome If you're like me it can be a real challenge to find time for fitness each day. That's why I was so excited to discover Tabata training. In as little as 8 minutes a day you can get the same metabolism boosting results typically found after an hour of standard exercise. Like anythng, Tabata is no magic bullet, you still need to eat well, get enough sleep and combine your Tabata workouts with other physical activities like walking, running, or biking. However, I think you will find Tabata is a great addition to your cross training routine and something that can help you get in shape when you don't have much time. By the way, a short Tabata session first thing in the morning has your metabolism revved up for the rest of the day! So let's get started. I'm going to share with you my favorite Morning Tabata Routine and several exercises you can use to customize a workout that's perfect for you! See you outside, Steve
Disclaimer: The information presented in this guide is by no way intended as medical advice or as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in this guide, you are agreeing to accept full responsibility for your actions. By continuing with the programs, exercises, advice, information or diets found here you recognize that despite all precautions on the part of Outside Health & Fitness, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against Outside Health and Fitness or its affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, use or misuse of the programs, exercises, advice, diets and/or information found in this guide.
What is Tabata
Izumi Tabata performed same results as athletes
studies in 1996 and working at longer
demonstrated that High periods using traditional
Intensity Interval steady state exercises.
Training (H.I.I.T.) provided
some impressive Because H.I.I.T.requires
results in a short period of time. you to give it everything
you have during a short
Tabata worked period you’re engaging
with Olympic Skaters. He in anaerobic exercise, the
applied a schedule of same type used by
H.I.I.T.(High Intensity Interval athletes in non-endurance
Training) that covered 4 days sports, to promote
and included a 5th strength, speed and
day of steady state (traditional) power.
training. During days scheduled
for High Intensity Interval H.I.I.T.also
Training the athletes worked at increases your heart rate
their max capacity for 20 causing you to burn
seconds followed by 10 more fat in less time.
seconds of rest 8 times in a
row. Each session lasted a
total of 4 minutes but despite
the short time the
results were impressive.
Tabata found the H.I.I.T.
athletes achieved the
A Typical Tabata Routine
2 Minute = Warm-Up
20 Sec = Jumping Jacks
10 Sec = rest
20 Sec = Burpees
10 Sec = rest
20 Sec = Jump Lunges
10 Sec = rest
20 Sec = Push – ups
10 Sec = rest
Repeat the entire circuit
2 Minute = Cool down
That’s it! Your metabolism will
be revved up for On the next few pages I'll share
the rest of the day in just under some different ideas for
10 minutes! exercises you can insert into
this Tabata schedule. Mix it up
Here's the best part you can and create your own
substitute just about any personalized Morning Tabata
exercise in those 20 second routines!
spots to vary your routine,
prevent plateaus and stay
engaged in your routine.
High Knees
Run in place and pull your
knees up as high as possible.
Keep your back straight, chin up
and swing your arms in a
running motion
Jumping Jacks
Start in a tall standing position.
Jump off the ground and swing
your arms over your head and
spread your feet as you land.
Jump again, swing your arms
back to your sides and bring
your feet together as you land.
outsidehealthandfitness.com
Burpees Burpees are a full body exercise that can really get your heart pumping. There are various modifications you can do to perform a Burpee no matter what your current fitness level. Easy From a standing position, bend over at the waist and place your hands on the ground in front of you. Walk your feet back to a plank positions (figure 2) hold then walk your feet back to the first position and stand back up. Moderate Stand, bend at the waist and then jump your feet back to plank. Now jump back to the bend position and jump straight up with you hands high. Advanced Stand, bend, jump back to plank, perform a push up, jump back to bend and then spring up with hands over head! www.outsidehealthandfitness.com
Push-Ups
Standard pushups are a
great exercise to include in a
Tabata routine. Start with
your arms a little wider than
shoulder width apart
Keep your back flat (not
slouching and keep that butt
in-line)
Lower slowly until you are
just off the floor (don’t touch
down)
Then press up and focus on
using your pecs to power
back to the starting position
Spiderman Push-Ups
Spiderman pushups are just like
standard pushups except that when
you’re in the lowest position you lift one
leg and bring your knee forward toward
your arm. The movement causes your
core to engage and maintain balance.
Adding additional weight to one side
while you’re supporting your body
generates more resistance than
traditional pushups too. Learning how to
do spiderman pushups is easy, doing
them can be a challenge but well worth
it.
www.outsidehealthandfitness.com
Jump Lunges
These are typical lunges
although for a more
intense workout I like to
jump in between each
lunge mimicking the
movement of a Telemark
skier.
Remember to keep your
knee over your foot and
use proper form to avoid
injury. If you're not
comfortable jumping I
highly recommend the
more traditional lunge.
Pull Ups
If you have the opportunity to
perform pull-ups as part of
your Tabata routine I highly
recommend them. I don't
have a gym membership so I
usually workout at a local
playground whenever I can. I
take advantage of some of
the playground equipment to
perform pull ups.
www.outsidehealthandfitness.comThose are just a few ideas for adding some variety to your Tabata routine. Mixing in some different moves can keep you challenged and help you see bigger progress. I recommend adding Tabata to your current fitness routine. Tabata should not be a total replacement. For best results include other cross training activities, especially those that can be done outdoors. I have found Tabata to be a great addition to my routine and I'm certain you will too. Remember Tabata requires you to give it 100% during short periods. But you should also listen to your body and if you feel any pain or discomfort stop immediately. Again, be sure to get your doctors ok before starting this or any new exercise routine. If you have questions please don't hesitate to contact me. Steve
You can also read
