This workout will apply the proven and effective Tabata interval formula to functional strength exercises. These intervals help to increase athletic performance, improve VO2 Max and decrease body fat. Tabata protocol consists of 20 seconds of max effort, followed by 10 seconds of complete rest repeated for 6 rounds. No jumping necessary, as there are modifications offered for all fitness levels.
Tabata protocol has become popular among high-intensity exercise gurus in the past few years. It’s known to be an effective protocol and an efficient workout, which is probably why its popularity has quickly expanded across the fitness world. Let’s dive in a little deeper and take a look at why it’s effective and why this workout could be a great option to implement as a staple in your routine or a workout.
A study conducted at Auburn University Montgomery Kinesiology Laboratory took a look at the Tabata protocol to track exactly what happened to the body and metabolism when exercising using this formula. The research specifically used squat jumps to measure movement, completing 20 seconds of squat jumps, then 10 seconds of complete rest. This study, as well as my Tabata workout on the Wahoo Pear Sports App Channel, performs 8 sets for a total of 4 minutes. The calorie burn per minute averages 13.5 calories (this was just the average, some burned much more!). Participant’s metabolic rate DOUBLED in the 30 minutes following the workout.
Lead researcher, Michele Olson, Ph.D. stated,
“this particular style of interval training has
profound effects even on short-term post-exercise metabolism…
it would take five times the amount of typical cardio exercise
to shed the same number of calories you can in a four-minute Tabata.”
There is one thing to remember about this workout. The reason that all these great things happen, like sky-rocketed metabolic rates and an impressive amount of calories burned in a short amount of time, is due to the exertion of energy during the 20 seconds of work. For example, this energy level is not equivalent to leisurely body weight squats. We are talking about MAXIMUM effort given for those 20 seconds of work.
Keep in mind when completing this workout you want to get as many reps as quickly as possible during the 20 seconds. This is an ALL OUT effort. Olson states that “to burn major calories during and after, your metabolic rate needs to be very high on the interval effort scale since it is just four minutes of exercise.”
Using the Tabata workout with the Wahoo TICKR X is a perfect combination. You can implement it one day a week as a toning and cardio routine or as a quick and efficient workout during your travels. This program will provide the perfect workout anytime.
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I am a Trainer and a Nutrition Specialist who has been on board with PEAR from the beginning. I have been in the fitness industry for almost ten years as well as a Master’s Degree in exercise science and countless fitness and group training certifications. My favorite way to train is progressive overload and interval based heart rate training. I love my clients and encourage them to engage with me via social media.