Updated: Mar 7
Mod Physique has been using the Tabata System to help our Private Clients reach goals for weddings and vacations. Now you can try out a form of it in weekly classes. If you have your lunch time available and want a quick but very effective workout, as well as a way to get in your cardio without running, read on.
Some of you might be wondering what is HIIT and what is Tabata? HIIT just stands for High Intensity Interval Training. A form of timed bouts of exercise with timed bouts of non activity. HIIT has been proven to be more effective at Steady State exercise, such as keeping a steady pace with no break. That's why it's been so popular. Tabata is 20 seconds on of 1 exercise and 10 seconds of rest. This gives the body the ability to push more the second time you repeat the exercise, burning more calories within the same time frame. This is repeated 8x for a total of a 4 minute workout for 1 exercise. This is true Tabata. This however, is really grueling. So Tabata bootcamp has come up with ways to stick to that timing and vary up the routine for an effective and more enjoyable workout.
This proven system of 20 seconds on to push 1 exercise as hard as you can, with 10s rest to recover, gives your body the ability to push more than working at a steady state.
This system has been scientifically proven to raise your metabolism and EPOC (exercise post oxygen consumption) up to 48 hours.-In other words, the effect of a workout should not be based on the amount of time devoted to exercising, but rather what the exercise does for your body after the workout is over.
What are the 20-10 Microbursts in Tabata Bootcamp™?
"A true Tabata Bootcamp™ workout is founded on quality, not quantity. In other words, the effect of a workout should not be based on the amount of time devoted to exercising, but rather what the exercise does for your body after the workout is over. Done the Tabata Bootcamp™ way, you not only burn calories during the exercise, but your body keeps burning extra calories for the next 24 to 48 hours. Tabata Bootcamp™ training is a unique and revolutionary approach to successfully lose weight and build muscle in minimal time.
The unique protocol used in Tabata Bootcamp™ is the 20-10 microburst intervals. An interval consists of performing specifically chosen exercises at an ultra high intensity for 20 seconds, followed by 10 seconds of rest. The beauty behind these short microbursts is that 20 seconds at high intensity is doable and the 10 second rest allows for brief recovery before moving on to the next exercise interval. These 20-10 microburst intervals are stacked in the 30 minute group workouts in specific sequences of different exercise movements that target every part of your body.
This short duration, but high intensity interval training (HIIT) creates a prolonged afterburn, or EPOC (excess post oxygen consumption). This type of training causes the body to take longer to return to its state of rest, so it continues to burn calories (5x more) at a higher rate long after the workout session has completed. Put simply, a 4-minute Tabata Bootcamp workout can reap the same benefits as a longer but steady workout, like running for a half hour. The results with microburst workouts are backed by research."
*Taken from the Tabata Bootcamp Website