from Sam Kappel C.P.T.
Jeff Kappel C.P.T
The Tabata Protocol is an awesome cardio style workout that was invented by Izumi Tabata. The studies he conducted at the National Institute of Fitness and Sports in Tokyo, Japan revealed better results than a traditional cardio routine, but in a lot quicker time. The tabata protocol is a great form of high intensity interval training that will help build up your aerobic capacity.
Studies Have Shown That This Quick 7 Minute Workout Routine Creates Fat Loss Results Better Then a 30-60 Minute Cardio Routine.
Well, the Tabata is intervals of high intensity cardio, followed by a rest. It’s kind of like a quick cardio interval training routine. We suggest you do both interval and the Tabata to switch things up and always keep your body guessing. The protocol is simple; 20 seconds of high intensity cardio, followed by a 10 second rest. You repeat this 9 times, and takes exactly 4 minutes and 30 seconds. WARNING: This routine burns fat fast! Athletes aren’t the only ones who should do this, anyone can, and you will see lighting quick results.
So here is what you need to do to start burning fat ultra fast! We suggest using a recumbent or stationary bike, elliptical trainer, treadmill, or row machine if you are going to use equipment. Especially for beginners, you will want to stick to low impact cardio to start. If you are more advanced, we suggest doing this routine with full burpees, mountain climbers or jumping jacks.
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There are three things you need to know. First, before you get started, We advise you to see your physician before starting any kind of exercise routine.
Second, pick out the form of cardio you are going to use, whether you are going to use the eliptical or do this with mountain climbers. Remember, when your “Tabata” gets easy, amp up your intensity.
Third, your intensity should get your heart rate up to 85-90% your max heart rate. REMEMBER, make sure you are healthy and are able to do this. If you have medical conditions, see your physician before you start. If it is hard at first, lower your intensity and increase it as you get in better shape.
Practice this routine 3 to 5 days a week and turn your body into a fat loss machine. Remember, include strength training after this routine to maximize your body’s fat burning potential. Don’t be silly, do your tabata protocol!