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.Â
These workouts are performed in superset fashion, and are meant to be high intensity and only four minutes long...yes, I said four minutes.Â
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.Â
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 UpsÂ
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
Â
Cut Fat, Not Muscle
Crash dieting doesn’t work. When you want to lose fat without stripping away muscle, the trifecta is a clean diet, proper training, and the right supplementation.C4 Ripped is a pre-workout supplement that combines the explosive energy of C4 with ingredients specific to fat loss. This formula helps you train harder while supporting your body’s ability to burn fat.