I realize that for many people, merely getting started with physical activity is the biggest hurdle. However, many individuals who have been active throughout their life struggle to keep motivated when the same old workouts get repetitive and boring.
As our readers may have noticed by the various exercise experiments I have posted on Obesity Panacea over the years, I regularly like to try new things to keep myself active and motivated.
So I thought I’d once again share a workout with our readers that I’ve come to enjoy over the past year that can easily be done at home, at the park, or at the gym.
The whole thing started back in 1996 when Dr. Izumi Tabata and colleagues tested the effects of high-intensity interval training (short bursts of very intense activity) versus moderate cardio training (think a 60 min jog).
During the study, subjects had to perform numerous 20 second bouts of biking on a cycle ergometer at 100% capacity, interrupted by 10 second of rest. In total, 8 bouts of 20 seconds of this type of activity was all that subjects could handle (about 8 mins total, performed 5 times per week). This training was compared to cycling at 70% intensity for 60 mins, 5 days a week.
The results suggested that the high-intensity protocol, despite taking significantly less time (40 vs 300 minutes per week), improved aerobic capacity similarly to that accomplished by normal cardiovascular training. Additionally, anaerobic capacity also increased (think ability to sprint at full speed for a period of time), but only among those who performed the high-intensity protocol.
And thus sprouted the popular high-intensity interval training, or HIIT regimen. For most, including myself, doing a HIIT workout consisted of doing a bunch of sprints on a track (or bike sprints, or rowing, etc), interrupted by just enough time to catch your breath before you performed the next bout.
Subsequently, things became more interesting when people began applying the protocol of HIIT to different exercises, like squats, pushups, crunches, etc. Thus, was born what is now known among gym aficionados as the Tabata workout.
In its most basic form, here is what a typical Tabata workout would look like:
5 mins warm up
Exercise #1: 8 sets of -> 20 sec work for maximum repetitions followed by 10 sec break (4 minutes total)
1 minute break
Exercise #2: 8 sets of -> 20 sec work for maximum repetitions followed by 10 sec break (4 minutes total)
1 minute break
Exercise #3: 8 sets of -> 20 sec work for maximum repetitions followed by 10 sec break (4 minutes total)
1 minute break
Exercise #4: 8 sets of -> 20 sec work for maximum repetitions followed by 10 sec break (4 minutes total)
5 minute cool-down
So the work out takes about 20 minutes, plus 5 minutes of warm up and cool down.
Despite the short duration, the high intensity ensures this workout is very tiring. While at first impression, 20 seconds of body-weight squats or crunches doesn’t seem too daunting, just wait until the 7th or 8th round of 20 seconds and you’ll see what I’m talking about. Even though I have done this workout a number of times using a variety of exercises, it is not uncommon to be at the 8th set of 20 seconds of a given exercise and only being able to perform 3 or so repetitions.
As far as what exercises you should include, it is usually best to include one core, one lower body, one upper body, and one whole body exercise. For example, you include burpees, crunches, push-ups, and finally some squats.
The beauty of this workout is that you can do it anywhere. I often did my workouts at the local park, using parts of a jungle gym for some variety (e.g. pull-ups). You might scare some children, but you’ll save on gym membership fees;)
In terms of timing the workout, you can download free Tabata timers for your smart phone or iPod which will beep to initiate 20 seconds of work and subsequently beep when you get your 10 seconds of break.
To keep track of your progress, the easiest thing to note is the lowest number of repetitions you performed during any of the 8 20-second intervals of each exercise and then add the 4 numbers (one for each exercise) to get a score.
Don’t feel too bad if your first score is 4:)
WARNING: Please consult your physician before beginning a novel physical activity regimen. Since the described workout is of high intensity, it is best reserved for healthy individuals who are already active.