Tabata is a protocol of training, where you work out for 20 seconds at 80% of your max and then rest for 10 seconds. You repeat this eight times for four minutes.
Dr. Izumi Tabata, a Japanese physician and researcher, founded the Tabata method. He conducted a study of the 20/10 rule, meaning 20 seconds of all-out exercise followed by 10 seconds of rest.. His objective was to see if athletes would benefit from a 20/10 session repeated eight times.
This adds up to four minutes total. Dr. Tabata took two groups and put them on an exercise program for six weeks. The control group did one hour of moderate-intensity exercise five times a week. The other group did the high-intensity Tabata-style training.
That adds up to 1,800 minutes of training for the control group versus 120 minutes of training for the Tabata group over the six-week period.
The results speak for themselves. The Tabata group improved both its aerobic and anaerobic fitness levels. Their anaerobic fitness level increased 28%.
By speeding up our metabolism and decreasing our body fat percentage and increasing our lean muscle mass, we transform our bodies into fat fighting lean green (not mean!) machines.
By incorporating Tabata HIIT workouts into your routine, it increases your basal metabolic rate 15 fold. Training in Tabata regularly means your metabolism speeds up permanently. Working at full intensity for 20 seconds places stress on muscle tissue, which tells your body that more muscle tissue is needed.
As a result, your clever body will replace fat with lean muscle, which are little fat furnaces that burn calories all day long, even when you’re not working out. Tabata is the fastest way to get fit, and since you work out for 20 seconds and rest for 10 seconds, it’s not long enough to overload your body to cause injury. It’s the bee’s knees, the cat’s pyjamas and ant’s pants of effective training!
TIFFXO fuses Tabata with a martial arts twist, as martial arts is the highest calorie burning exercise. So, what’s better than Tabata? Taekwondo Tabata. So we’ll keep all our fabulous kicks, boxing combos and martial arts twists to our training. Every five minutes will be so much fun: you’ll feel powerful, fierce and like you can conquer your day!
Remember, you can do anything for five minutes! And you are lapping everyone else, who is just sitting on the couch.
1-minute warm up.
4-minute Tabata: 20 seconds work, 10 seconds rest as we work through TIFFXO combos.
*Each Tabata will work a different body part: Upper, Lower, Abs, Taekwondo Fusion.
1-minute warm up.
A 5-minute workout that will be a mix of time-based exercises and repetitions.
*Each 5-minute workout will focus on a different body part: Upper, Lower, Abs, Full Body.
For more information on Tiffiny Hall’s online health and fitness program, head over to www.tiffxo.com
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