Tabata intervals

May 29th, 2008
· Filed Under: Abs Exercise

Howdy,

You’ve heard me talk in the past about the effectiveness of 4-minute, high intensity workouts.

There has been research conducted on the effectiveness of a type of interval training called Tabata intervals, where you work hard for 20 seconds, rest of 10 seconds for 8 rounds (which equals 4 minutes).

I used a lot of this type of training when I got my six-pack abs.

Usually I would string together 3 to 4 of these four minute workouts together for an intense 12-16 minute training session.

Another effective way to do this would be to do four bouts of four minute training at various times of the day.

That would produce a nice metabolic spike each time you did it.

Below is a sample of a 4-minute training protocol involving push ups and squats which you can find in the 4-Minute Workout DVDs.

It doesn’t seem hard… until you try it. : )

I would love to get your feedback on what you think.

Have a great day.

Scott




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The Quickest Fat Burning Workout in the World

March 31st, 2008
· Filed Under: Abs Exercise

I recently read an article on the quickest fat burning workout in the world - a type of training called burst training.

Do you know what burst training is?

Do you remember playing tag as a kid and had to make a start and stop movement?

Have you ever quickly run up a short flight of stairs?

How about running to your car in the pouring rain or sprinting from home to first in a baseball or softball game?

These are examples of burst training.

Burst training consists of very short and intense bouts of activity that are to be repeated several times during the day.

These bouts last for no longer than one minute and the shorter the duration of exertion, the harder you can push yourself.

And the harder you can push yourself, the more likely you will reach oxygen debt, or excess post-exercise oxygen consumption.

When you reach oxygen debt, your body ends up burning more calories and fat long after the exercise has stopped.

This is the same thing that happens in interval training, but in burst training, the training bout is very short.

This same sort of thing also happens when you do Tabata Intervals, which I’ve talked about before.

Tabata intervals are where you work out hard for 20 seconds and rest for 10 seconds for 4 minutes.

These type of intervals are great at spiking your metabolism and burning excess calories and fat all day long and are some of the workouts I used for my abs transformation.

The specific Tabata intervals I used are in the Four Minute Workout DVDs.

Later on this week, I will tell you more about how burst training works, I’ll give you a sample protocol and you can see of its practical for you.

Have an amazing day.

Scott

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Tags: burst training, fat burning workout, four minute workout, interval training, quickest fat burning workout, Tabata intervals

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