The take-home message here is that you should by all means use Tabatas on a regular basis in your training to maximize fat loss as well as cardiovascular conditioning. With Shortcut to Shred, this means three (or six) Tabatas per day, as all six workouts train three body parts: chest, triceps, and abs on Days 1 and 4 shoulders, legs, and calves on Days 2 and 5 and back, traps, and biceps on Days 3 and 6. This will make Shortcut to Shred a slightly different program, but if you've already done it before using cardioacceleration, a change of pace might be welcome.Īs with Shortcut to Size, you'll simply add one or two rounds of Tabatas after your last exercise of each muscle group. So if you're wanting to add Tabatas to the program, you'll probably want to omit the cardioacceleration rather than try and do both HIIT techniques. But you're not limited to these types of exercises.įirst of all, as written, Shortcut to Shred already includes cardioacceleration techniques that accomplish the same goal as Tabatas. These are all fine choices I program them often for Tabatas. Tabata intervals are typically done using standard cardio activities such as the stationary bike, mountain climbers, jumping jacks, or a rowing machine. First is what I just alluded to: It's nice knowing you don't have a cardio session waiting for you right after finishing a tough lifting workout-or ever! More than that, forcing your body to go back and forth between lifting weights and HIIT cardio promotes a type of muscle confusion-a "shock" to the system, if you will-that will keep your metabolism ramped up for maximal fat burning. I like intertwining lifting and HIIT cardio in this manner for a couple of reasons. No need to tack on any extra cardio, as you've already done a total of 12-24 minutes of HIIT cardio during the workout. This way, by the time you've completed your Tabatas after triceps, the workout is completely over. You'll do Tabatas after training each of these muscle groups for a total of three rounds. For example, Workout 1 (as well as Workout 4) hits chest, shoulders, and triceps. In SS8, one or two Tabata rounds (depending on the week) are performed after every muscle group in all workouts throughout the eight-week program. And second, by using Tabatas on "non-cardio" exercises. How so? First, by inserting Tabatas throughout a workout, not just at the end or on a separate day altogether. Another common practice is to do Tabatas in a completely separate, non-lifting workout.īoth of these methods work fine, but personally, I like to get a little more creative when programming Tabatas while still reaping the same, if not better, cardio and fat-loss benefits. The most straightforward way is to tack on Tabatas, using exercises such as a stationary bike or other cardio activity, to the end of a lifting workout. off), there are a number of ways to use it. What's the Best Way to Use Tabata for Fat Loss?Īs simple as the Tabata formula is (8 x 20 sec. That's right, just 4 minutes of cardio can lead to significant fat-burning results, provided you keep the intensity high in all eight 20-second rounds. In other words, 20 seconds "on" and 10 seconds "off," times eight, which takes exactly 4 minutes. Izumi Tabata, consists of eight rounds of 20-second high-intensity intervals of a given exercise, with 10-second rest periods between each. In case you're unfamiliar with the technique, one bout of Tabata, named after the legendary Japanese exercise scientist Dr. Incorporate the Tabata protocol intelligently into your training, and you may never go back to traditional cardio. And as HIIT routines go, none are more efficient for fat loss-and even enhancing cardiovascular conditioning-than Tabata rounds.
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