How to get in shape in 7 mins or less with Tabata training

Posted by on Nov 18, 2015 in Blog, Bulletproof, Performance, Stress, Stress Management

Let’s face it. Most of us feel like there’s too much to do and not enough time to do it. When it comes to working out and exercise that actually isn’t true. If you have 10 minutes you can get a workout in that will crank up your metabolism for the entire day and can be far more effective than exercising an hour per day. More on this later. It will also boost your energy and pump out all those friendly feel good neurotransmitters like dopamine and serotonin.

The answer is Tabata training. Tabata training was named after Dr. Izumi Tabata who ran a research study on two groups of people. The first group trained at a moderate intensity one hour per day, five days per week for six weeks. The second group trained for four minutes and twenty seconds 4 days per week for six weeks. After six weeks the moderate intensity group had improvements in their cardiovascular system but had no little gains in muscle mass or strength.  The second group did high intensity interval training for four minutes and twenty seconds per day.  Each workout included 8 sets of 20 seconds of all out activity and 10 seconds of rest between each set.  At the end of the study the high intensity group had the same gains in cardiovascular fitness and an additional 28% gain in muscular fitness.

Here’s my Tabata training regimen.

  • 8 beach sprints for 125 to 150 meters (about 20 seconds).
  • 10 seconds of rest between each sprint
  • Done!
  • Sometimes I do planks with Oblique Crunches if I have time.

Maybe you should quit running and start sprinting!

 

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