You may of heard of the ground breaking Tabata Protocol used to train Japanese winter olympic speed skaters. The original Tabata Protocol requires the following:
* 5 minutes of warm-up
* 8 intervals of 20 seconds all-out intensity exercise followed by 10 seconds of rest
* 2 minutes cool-down
If you research the Tabata Protocol, you’ll find that the original study conducted at the National Institute of Fitness and Sports in Tokyo, Japan used highly-trained endurance athletes in peak physical condition. They would do 8 (or more) intervals on stationary bikes, keeping the RPMs on the bike over 85 RPMs until they couldn’t maintain that level of intensity.
Lasting just four minutes its possibly the most powerful fat burning work out ever devised.
You can use a Recumbent or Stationary Bike, Versaclimber, Rowing Machine, Elliptical Trainer or other piece of cardio equipment that allows for gradually increasing resistance, speed, etc. and utilizes the large muscles of your legs, since I don’t have any of the above, I sprint.
Basically its 8 rounds of near max sprint effort. 20 seconds sprinting 10 seconds rest. I usually do 4 sets with 2 to 3 minutes rest between sets.
This workout is brutal.
This was my workout for the 2nd August.
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