My current conditioning program is pretty simple. I will be doing a 12 week TABATA progression 2x per week along with my normal workouts and normal active recovery.
Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.
It was was created as a way to increase both aerobic and anaerobic capacity at the same time while minimizing workout times.
This is a very INTENSE technique and although it may seem simple… it is brutally effective.
Each exercise in a given Tabata workout lasts only four minutes, but it’s likely to be one of the longest four minutes you’ve ever endured.
The basic structure of Tabata is as follows:
- 20 seconds of high intensity work
- Rest for 10 seconds
- Repeat for 8 total rounds for a total of 4 minutes
Exercise selection is important as long as it has a certain level of difficulty and can be done repeatedly for 20 seconds at a time.
Some examples of exercises I use:
- Kettlebell Thrusters
- Push ups
- Mountain Climbers
- Speed Squats
- Sled Push
You can either choose one exercise to do for the full 4 minutes or rotate exercises to break monotony and progress or regress as needed.
This is a great way to increase your metabolism, get a great workout and increase your energy, all while burning a good amount of bodyfat!
Give it a shot if you dare!!