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
When it comes to training nothing is much more low tech than a sandbag, except maybe a rock. Sandbags are easy to learn, challenge the whole body, and have more versatility than almost any other form of equipment. They are an incredibly versatile inexpensive tool that offer the benefits of unstable training with a challenging load. Sandbags offer the ultimate in functional training, combining all the benefits of resistance training, with the versatility of medicine balls and core stability in one highly effective piece of equipment. The adaptability and multi-use features of the sandbag make it one of the most effective training tools available.
Versatile enough to carry out any strength training exercises with the advantages of added rotational variations and throwing progressions that are unable to be safely performed with barbells or dumbbells. It is the inherent instability of sandbags that makes them much more difficult to lift than traditional weights, typically users will lift only 40/50% of what they are capable of lifting with conventional weights. This inherent instability encourages stabilising muscles to be switched on during training, thus making the lift more complex and encouraging increased levels of coordinated movements during training and making lifting harder.
With sandbags the use of the core stabilizers becomes an integral part of many exercises rather than a separate component phase of the exercise program. The built in instability due to the construction of the sandbags magnifies the effects of poor core stability. Sandbag training recruits stabilising muscles to a greater degree than working with traditional weights. The inbuilt instability means that far greater core and postural recruitment is required to stabilize during the lifting movement.
Sandbag training carries over to sports performance, again this is due to the inherent unstable nature of the sandbag. It improves the function of stabiliser and neutraliser muscles which strengthens joint stability and allows a higher potion of prime movers to be recruited. This in turn improves the ability to apply more power and strength to any given situation on the playing field.
The increased workload on your stabilizers and muscular and nervous system in general not only prepares your body for the instability of actual sports and life in general but will also increase calorific expenditure significantly i.e. you can burn more fat training with a sandbag than you can on machines and, in some cases, free weights. The bottom line is sandbag training burns fat. Adding intense sandbag training to your routine will have you ripped in no time!
There is an example 10 exercise sandbag circuit available here.
Tagged as:
sandbag training
