20min of Tabata Intervals equals hours of Fat Burning

At IntoYou, we are constantly on the lookout for methods of training that make your workout more effective. High Intensity Interval Training, or HIIT, has long been an effective form of maximising your “bang for your buck”. Tabata Intervals are just another pretty pattern with seconds and exercises, however that does not take anything away from the fact that they are extremely effective. Performing just 20 minutes of Tabata Intervals will elevate your metabolism, and fat burning, for a further 20-30 minutes after you finish training! This is called “post exercise energy consumption” and is important that you harness it if you’re time poor.

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Perform each of these exercises for 20 seconds, have 10 seconds rest, then move onto the next exercise. Repeat until you’ve completed 20 minutes in total (or less if you are new to HIIT!):

  1. Burpee (a modified version, dropping your knees and omitting the pop jump, is more appropriate for post natal women)

    Push up, modified on the knees

    Push up, modified on the knees, then get up and jump

  2. Jump squat, fast squats, or shoulder-weighted squats

    photo 1 (4)

    Holding the weight at your chest or shoulders works more muscles

  3. Mountain climber

    Bring one knee at a time to your elbow

    Bring one knee at a time to your elbow

  4. Woodchop left side
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  5. Dumbell deadlift and row

    A Typical Row - now think about adding variety to your hand positions, alternating hands in each row, or staggering them

    Squat down to pick up the weights from the floor (or touch them to the floor), then stand up and row.

  6. Bike sprint

    It should be flat-out!

    It should be flat-out!

  7. Woodchop right side

    Wood chop with a medicine ball

    Wood chop with a medicine ball

  8. Rower
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  9. Overhead squat and press

    A tyre is free, and can be used for most whole-body lifts

    A tyre is free, and can be used for most whole-body lifts

  10. Turkish get-up

    Literally lie down (on your back) and get up, all the while with one hand over your head (and a weight in it)

    Literally lie down (on your back) and get up, all the while with one hand over your head (and a weight in it)

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If you feel any of these exercises affect your pelvic floor or back, seek professional training advice before continuing this program. For the most part, if you keep your core “SET”, like we’ve taught you in previous blogs, you should be comfortable with everything in this program.

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