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.
{ 0 comments }
