Having a busy week? Are you in a time crunch and need to work out in a hurry? "No time" is no excuse! Look no further than my take on "Tabata" training. HIIT cardio has been all the rage lately and for good reason, we're busy! Tabata takes HIIT to another level.
These workouts are performed in superset fashion, and are meant to be high intensity and only four minutes long...yes, I said four minutes.
WHY TABATA?
I don't know about you, but I don't have all the time in the world to workout. When I'm in a time crunch, Tabata is great because it's focused and it's hard as hell. You are challenging your aerobic, anaerobic and lactic acid thresholds as you push to race the clock.
THE TABATA WORKOUT
Within these 4 minutes, you will perform 8 intervals. These intervals are divided into 20 seconds of intensity followed by 10 seconds of rest. I use resistance training in my Tabata workouts for the added strength benefits. However, you can do Tabata with cardio or bodyweight exercises. I've listed a group of exercises that I use in my Tabata workouts. You can use them to build your own routine. Choose 6 exercises according to your gym layout and the muscles that need more attention.
Chest
Smith Machine Bench Press
DB Pull Overs
Machine Flys
Push Ups
Back
Dead Lifts
Cable Pull Downs
Seated Cable Row
Shoulders
Seated Smith Machine Shoulder Press
Dual DB Side Raise
Straight Bar Front Raise
High Kettle Bell Swings
Biceps
EZ Bar Curls
Low Cable Straight Bar Curl
Dual DB Hammer Curl
Triceps
Rope Pushdowns
Dips
Quads & Hamstrings
DB Lunges
Machine Leg Press
Leg Extensions
Leg Curls
Calves
Standing Calf Raise
Seated Calf Raise
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About Craig
Team Cellucor Athlete Craig is as hardcore as you can get in the fitness industry. He is a fierce competitor who has transformed his physique multiple times throughout his career. Both new and experienced fitness audiences can benefit from Craig’s wealth of knowledge in all areas and styles of training. As both an entrepreneur and family man, Craig so knows a thing or two about the importance of maximizing his time both in and out of the gym. Follow his journey on Instagram (@craigcapurso).
