Tabata burpee Gymboss Timer workout. Only perform this workout if you are already reasonably fit.
A Tabata workout is a very intense and very effective exercise routine. The Tabata workout was invented by Dr. Izumi Tabata at the National Institute of Fitness and Sports in Tokyo, Japan. Dr. Tabata’s study used highly-trained endurance athletes in peak physical condition. The basic principle is 20 seconds of work followed by 10 seconds of rest. Eight intervals of one exercise must be completed before moving on to the next.
If you’re short on time but you still want a decent workout, then the Tabata burpee workout is for you. Short but very hard and extremely intense the Tabata protocol works so well because it maximizes oxygen consumption with short bursts of focused exercises.
1) For twenty seconds, do as many burpees as possible.
2) Rest for ten seconds
3) Repeat seven more times!
One of the hardest aspects of doing a tabata workout is staying focused for the whole four minutes. It only takes 6 to 8 very hard 20 second intervals with 10 second rest periods to substantially improve both your aerobic and anaerobic capacity. Tabata also found that short-term intense interval training is highly effective in lowering the ratio of lean body mass to fat without compromising your muscle size.
This cardio interval training method is an intense and quick workout routine but very effective. The rest period can be complete rest or a less intense pace (if using burpees I’d recommend a complete rest).
Tabata burpees are a great way to get a very intense workout in a very short period of time. I know you’ll feel like twenty seconds has never felt so long, 10 seconds never so short and four minutes never so painful!
I find the best and easiest way to time my Tabata workouts is by using my Gymboss Timer. The Gymboss Timer is easy to set and use is about the size of a small pager and has a belt clip and can either be set to beep, vibrate or beep and vibrate. The quality of it is also excellent and it comes with a 1 year warranty.
The burpee is performed in four steps:
* From a standing position, squat down and place your hands on the floor.
* Kick your feet back, while simultaneously lowering yourself into the bottom portion of a pushup. Your arms will not be extended.
* Immediately return your feet to the squat position, while
simultaneously pushing “up” with your arms. You will perform a pushup as you return your feet to the squat position.
* Leap up as high as possible from the squat position. Repeat, moving as fast as possible.
This is the ONLY way that I perform Burpees.
Tagged as:
burpee,
gymboss timer,
gymboss workout,
tabata
I usually train everyday in the the early evening, either using bodyweight, dumbbells, kettlebells, medicine ball a mixture of them all or I may go for a run, no matter what I train, I have one or two days off a month, but most days I exercise. Just recently I went for a run which consisted of about 5 miles that was a mixture of running on the road and cross country. On the cross-country portion of a run I came across a log about 4 feet long and a foot wide. Looking at it I thought that would be a great piece of equipment for a whole host of exercises, from step ups to presses. Anyway I picked it up, ran with it, dropped it, did a few push-ups with my feet resting on it, jumped up did a few steps then astride jumps. Lay down on the floor and pressed it. I carried on for a few more minutes doing as many exercises as I could think of and no surprise here, you can perform just about any exercise with a log that you can with a conventional barbell, its just the grip that’s a little difficult. Anyway I was a few miles from home so decided to carry on with my run.
Just recently I was browsing a well known internet auction site looking for a new exercise mat when I came across a listing for a sandbag, a “20 kg powerbag” actually, what I’d call a “posh sandbag”. It was very cheap compared to the price of a new one and not much more expensive than if I’d made my own, so I bought it and then began to look about for exercises to perform with it, you can use a sandbag for just about any exercise that you can can perform with a barbell, Clean and Press, Snatch, Push Press, Get Ups, Lunges, Dead lifts, Squats and Rows to mention just a few.
I put together a circuit including all of the exercises mentioned above and a couple more, performing each exercise as fast as possible with good form for 1 minute time, with only a few seconds rest between exercises and a couple of minutes to grab a drink between circuits. I ran through the circuit 3 times, after the first circuit I was gassed, after the second I was wasted, after the third I was on my knees gasping for breath and ready to puke and this is only with a 20 kg sandbag remember.
A sandbag is the most uncooperative and unpredictable piece of exercise equipment. It requires you use every muscle possible to hold and lift it. Working with a sandbag is like fighting an opponent who is constantly changing, moving and adapting. You aren’t pushing, lifting, holding and gripping at straight angles similar to a barbell or dumbbells. This means that with a sandbag your typically only able to lift 40/50% of what you would typically lift with traditional weights.
Due to the inherent instability of the sandbag the lifter must use more muscles, making each exercise more beneficial and efficient. Sandbags are easily manipulated for use at any fitness level from beginner to the advanced athlete. Because of these benefits, sandbags are perfect for shedding body fat, in fact they won’t just help you shed fat they’ll rip it away.
Tagged as:
barbell,
dumbbell,
odd object,
powerbag,
sandbag training
