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Hello there! It’s about time I show up for the week, huh? It’s already Hump Day Workout Wednesday for heaven’s sake! Let’s get to it already.Who likes tabata training!?

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Booty Burner Tabata Workout – Nutrition Nut on the Run

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High Intensity Interval Training is the best form of cardio to use for burning fat. This type of training is done in intense intervals. For example, you will train with high effort for 60 seconds, then rest for 30 seconds, and then repeat. You may start with a shorter amount of time and work your way up to a time that you’re comfortable with

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HIIT It Outside: Last Chance Outdoor Workouts | Skinny Mom | Tips …

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 What if I told you that by spending 30-45 minutes at the gym running intervals would help you lose fat faster than walking on the treadmill for four hours?Welcome to the wonderful, time-saving world of high intensity interval training! What is High Intensity Interval Training (HIIT)?It’s a kind of exercise that aims for maximum fat loss in a short period of time, and it combines two kinds of training:High Intensity Training. Working out at maximum effort in order to reach VO2 max, which triggers the afterburn effect that makes your body burn calories up to 48 hours after your workout ends.  Interval Training. Alternating periods of low-intensity with moderate-intensity.

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The Ultimate HIIT Guide (High Intensity Interval Training)

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Have You Tried Tabata Training?Posted on 26/07/13 | ExercisesHow To’sIf you regularly exercise, then you most likely have tried workouts like circuit training, plyometrics, or high intensity interval training (HIIT).However, have you ever tried Tabata training?If you are unable to spend 30-60 minutes to workout due to a busy schedule, then Tabata training might be the type of workout that’s right for you.Best of all, you can complete this type of fitness routine in as little as 4 minutes.You have 4 minutes to spare, right?What is Tabata Training?The “Tabata” training method was named after and created by Japanese scientist Izumi Tabata and his colleagues where the method was used to train a Japanese Olympic speed skating team.First studied on male college students training on stationary bikes in 1996, the Tabata training method was tested involving 20 seconds of intense exercise (similar to a HIIT workout) followed by 10 seconds of rest. The exercise is then continuously repeated for 4 minutes for a total of 8 cycles.To compare the results of the Tabata training method, another group of male college students trained on the stationary bikes, but exercised at a moderate pace for 60 minutes.At the end of the study, the male college students who used the Tabata training method 5 days a week for 6 weeks all increased their anaerobic capacity by 14%. On the other hand, the other group only improved their anaerobic capacity by 10%.What does this all mean?Working out for 4 minutes using the Tabata training method proved to be more effective than working out moderately for 60 minutes!Should You Try Tabata Training?As mentioned, if you do not have 30-60 minutes to workout in order to lose weight or to stay in shape, then Tabata training might be right for you.While the male college students were strenuously trained to the point of exhaustion, you can still benefit from using this type of fitness routine by performing 3-4 exercise moves and increasing the time of you workout to 12-16 minutes.It’s not exactly “4 minutes” like it was in the study, but hey…getting in an effective workout to tone and re-shape your body for under 20 minutes is not a bad deal.Besides, doing a Tabata training workout is a nice way to switch up your exercise routines; especially if you have hit a weight loss plateau and are no longer losing weight or burning fat.How To Do a Tabata Workout?Creating your own Tabata workout routine is really simple!Remember, the Tabata method consists of doing a high intensity exercise move for 20 seconds followed by 10 seconds of rest where you repeat the move for 8 cycles. The total time for each exercise should come out to 4 minutes.So, to give you an example of a 16 minute workout routine using this form of training, you can do the following 4 exercise moves.

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Have You Tried Tabata Training? | – The Thin Lifestyle Blog!

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There’s a reason Tabata training has been dubbed the “4-minute fat-burning miracle workout.” Doing as little as one Tabata (4 minutes) can increase your aerobic capacity, anaerobic capacity, VO2 max, resting metabolic rate, and can help you burn more fat (and make you look 200 percent leaner) than a traditional 60-minute aerobic workout. Plus, you don’t need any equipment at all! In fact, using only your body is even more efficient since it eliminates time spent fumbling with buttons or tools.The moves in this workout are simple to do but cause some seriously heavy breathing—which is important since 20-second work intervals don’t allow much time for gradually building up your heart rate. Tabata Training Details Begin with a brief warm-up (spend 3-5 minutes with some basic moves like marches, stationary squats, and arm circles to prep your body)

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Home Tabata Workout: Blast Fat in 4 Minutes | Shape Magazine

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Kicking fat’s ass and making muscle.MRT is one of the toughest styles of workout you can do to rip fat off your muscles fast, while building muscle. Yes I said it, building muscle while burning fat.Despite what you have read, or the bro-science graduates will have you believe, it is actually possible to do both. Granted it can be slower to gain muscle but it can be done. My favourite method for this is circuit training with weights.It’s brutal but the delicious pain of lactic acid build up and searing lungs, sucking in oxygen like its running out, really pays off in the mirror.

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Metabolic Resistance Training MRT | Godlike Bodies

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As you know the Tabata Training Method is a high intensity workout consisting of 20 seconds intense workout following by a 10 second rest period and then repeated 7 more times, totalling up to a 4 minute workout.As easy as this may sound, it’s actually intended to work you harder than you would in a normal 60 minute gym session. Why? Because for each of those 20 second bursts of exercise you should be working at your optimum level without fail.It does and will hurt, particularly the first few times, and it’s for that reason that we recommend starting off slower and building your fitness levels before giving it 150%. But once you’re working out at your best you’ll achieve those results you’ve always wanted.Why is Tabata so effective? The main reason is due to your Excess Post Exercise Oxygen Consumption (EPOC) which is an increased rate of oxygen intake following intensive exercise.After exercising your body will go into a recovery mode and oxygen is transported round the body to help it get back to its normal ‘resting’ state.What this means is that that your calorie consumption will increase and fat will be broken down and released into the blood where it is used up as fuel more quickly to restore itself.The effect of this is greatest straight after exercising and gradually reduces, but can last up to a total of 48 hours post-exercise

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Why is the Tabata Training Method so effective? | TabataLive

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Calorie Secrets ads help keep the site free. Learn moreHigh Intensity Interval Training, otherwise known as HIIT, is a workout craze becoming more and more popular due to its promise to deliver health benefits and weight loss similar or better to those achieved with steady state exercise, but in a much shorter time frame.What is HIIT?HIIT workouts are comprised of short bursts of very high intensity sprints for a time frame ranging from 10 seconds to up to several minutes with a recovery period of one to five minutes at a low intensity or in a resting state.This is repeated over a certain time frame, which could range from as little as four minutes to up to twenty in trained individuals.  This type of workout is claimed to burn as many calories, increase aerobic fitness and give other health benefits similar to or even better than those achieved when doing exercise at a slower pace for a longer time frame.What does the evidence say?Although it a fairly new concept in the workout scene, research into the benefits of HIIT has been underway for much longer than this and many studies have been done investigating the effects of such an exercise regime.  HIIT has been associated with cardiovascular and metabolic benefit in both at risk and healthy people and has been found to have a higher compliance level than more typical exercise regimes.Regular HIIT has also been associated with increased levels of both aerobic and anaerobic fitness and recent research suggests that it may be more effective than other forms of exercise in reducing subcutaneous and abdominal fat, although the mechanism for this is not clear yet.Insulin resistance and improved glucose tolerance have also been associated with a HIIT regime, which may reduce risk of type 2 diabetes.What are the advantages gained from HIIT?The research suggests that HIIT results in health benefits at least as good as steady state exercise, if not better and it can be done in a much shorter time frame.  For those who live busy lifestyles and have little time to work out, HIIT is an excellent option to get the benefits of exercise in short time.For those who have hit a weight loss plateau, starting a HIIT regime may help to kick start weight loss again.What are the disadvantages?Although HITT may seem largely advantageous, there are some drawbacks to this type of exercise program.  For obese patients and those who are at high risk of heart disease, such an intense form of activity may not be advisable and certainly should not be carried out without medical supervision.Likewise for those who are not used to exercise and have a very low level of fitness, this type of program may not be suitable, at least in the first instance.It should also be noted that to get the benefits from HIIT, it needs to be done properly.  You really need to be working hard during the sprint sessions, ideally at a high heart rate and this type of training is best suited to being done under the instruction of a trainer, especially for those who have limited exercise experience.It should also be noted that this method of training is intensive and may not have the stress relief benefits or social factors that other more relaxed forms of exercise have.Many of the studies resulting in good levels of fat loss using HIIT have used a very intensive program involving 30 second sprints but more research needs to be done into optimizing the regime for the general public.Is HIIT the best way to lose fat?Whilst some past research comparing HIIT with steady state exercise has shown little difference in fat loss between the two groups, it should be noted that the time needed to achieve the same fat loss in the HIIT group was half that required from the steady state group.Thus it seems that for the time needed, HIIT is indeed a more efficient way to burn fat.More recent studies have shown that HIIT training decreases levels of abdominal and subcutaneous fat significantly when compared to steady state exercise, although it is unclear why this is the case.  IIt is possible that skeletal muscle changes may result in more oxidation or burning of fat than improved glucose tolerance may contribute.  Some animal studies have also shown that HIIT may act to suppress the appetite, which may be another mechanism that results in less intake of food and therefore loss of fat.Studies have shown a lot of variation in fat loss with HIIT, and it should be remembered that other factors such as diet and every day activity levels may also contribute to fat loss and need to be considered in conjunction to any weight loss exercise regime.References used in this articleLike this article? Share and subscribe!Pin ItAbout the authorNaomi studied Nutrition and Dietetics and Biotechnology. She is a certified dietician with experience in Type 2 diabetes and menu planning for weight loss.

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HIIT: Is it really the fastest way to lose fat? – Calorie Secrets

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Tabata training is a type of High Intensity Interval Training, or HIIT.  This version of HIIT is based on a 1996 study by Izumi Tabata (a physiology professor in Japan) and his colleagues initially involving Olympic speedskaters.He conducted the tests on 2 groups of athletes; 1 of the groups used the moderate intensity interval training and the other using high intensity interval training.In group one; the athletes were training in moderate intensity workouts (70% intensity VO2max) for five days a week for a total of six weeks with each training session lasting an hour.Group two trained in the high intensity workouts for 4 days a week for a total of 6 weeks with each session lasting 4 minutes, at 20 seconds of intense training (170% intensity VO2max) and 10 seconds of rest.Group 1 had a significant increase in the aerobic system (cardiovascular system). However, the anaerobic system (muscles) gained little or no results at all.Group 2 showed much improvement in all their athletes. Their aerobic systems increased much more than group ones, and their anaerobic systems increased by 28%.Conclusion

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What's in a Name? Part 3: Tabata | Crossfit Los Gatos

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What is HIIT Training?If you’ve been keeping your ear to the ground on the fitness front, then you no doubt would have heard a lot about HIIT training in recent times.HIIT stands for high-intensity interval training, and it involves doing a number of short but intense exercise sessions, separated by less intense exercises for recovery.For the average practitioner, a normal routine will go something like: warm up period, a number of sets of intense exercise at about a minute long, each set being split with light work at about 50% intensity, followed by a cool down period. Workouts will normally last anywhere from 5-30 minutes.This is by no means a set formula, and different people will have varying degrees of intense workout and recovery, but a general rule of thumb is that your intense sets should be twice as long as your recovery period.Benefits of HIIT TrainingFrom a weight loss perspective, HIIT training has some big benefits. This type of training makes good use of the afterburn effect, where your resting metabolic rate (RMR) is raised after an intense workout as your muscles try to rebuild and refuel.This means that not only will you be burning a tonne of calories during your workout, but due to the spike your metabolic rate experiences in the hours/days after a workout, you’ll continue to burn more calories (than normal) just sitting on the sofa!There are also considerable fitness benefits too.

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What is HIIT Training? HIIT Benefits, Exercises and More |

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