Best Weighted Tabata Workout Crushes Any Treadmill Sesh
Best Weighted Tabata Workout Crushes Any Treadmill Sesh
Hello Friends, Today i am going to tell you Best Weighted Tabata Workout Crushes Any Treadmill Sesh. This is the Best Weighted Tabata Workout Crushes Any Treadmill Sesh. So you can check Best Weighted Tabata Workout Crushes Any Treadmill Sesh Below Here. Walk into any boot camp-style class, and you're likely to be hit with rounds of high-intensity interval training. And while there can be lots of variation, the principle is always the same: all-out effort followed by recovery.
But there's one classic style worth adding to your repertoire if you haven't tried it already: Tabata. The high-intensity interval training style was developed by Japanese professor Dr. Izumi Tabata to train Olympic speed skaters in the late 1990s. Today, the training style is applied to just about any move.
The system is easy to remember: 20 seconds of work, followed by 10 seconds of rest, and repeat. The short rest intervals force the body to keep moving before it actually recovers from the previous set—and that's part of the reason why Tabata leads to significant aerobic and anaerobic gains. But there's a catch: You have to push yourself—really push yourself all out. You won't reap the strength and cardio benefits from leisurely going through the movements. But when performed correctly, there's another benefit: the afterburn effect. That means you keep burning calories for hours after your quick workout has ended.
With that in mind, Tabata typically isn't a good idea for workout novices. Because you will be trying to squeeze in as many reps as possible, you'll be moving fast—which can be an easy way to get injured if you're not careful.Nikki Metzger is Women's Health's 2015 Next Fitness Star winner and the creator of the heart-pumping, cal-torching method you'll find in her Ignite routine.
You already know that a regular old bodyweight Tabata workout can crush calories like no other. But adding resistance to this Tabata sesh will help you lose weight and build strength even faster.
To refresh your memory, Tabata is a form of high-intensity interval training (HIIT). It’s a four-minute round consisting of 20 seconds of all-out intensity followed by 10-seconds of rest, repeated eight times.
By "all out,” I mean 100 percent balls-to-the-walls max intensity.
All you need to do this workout is a set of dumbbells.
BURPEE SHOULDER PRESS
Standing with a dumbbell in each hand, arms at your sides (A), sit your hips back and bend your knees to lower into a squat, placing the weights on the floor in front of you (B). Quickly step or jump your feet back into a pushup position (C) and perform a pushup (D). Reverse the movement to return to standing and curl the dumbbells to your shoulders, keeping your elbows close to your body (E). Press the weights directly overhead until your arms are fully extended (F). Reverse to return to start. That's one rep.
PLANK ROW + 2 FROGGERS
Start in a straight-arm plank position, hands gripping dumbbells (A). Pull your left elbow up until it passes your torso, squeezing your shoulder blades together (B). Lower and repeat with your right arm (C). Jump your feet to the outside of your hands, butt below your knees, chest up (D). That's a frogger. Jump back to plank and repeat frogger. That's one rep.
GOBLET SQUAT W ROTATION
Stand with your feet hip-width apart, and hold one end of a dumbbell in both hands in front of your chest, elbows bent (A). Bend your knees and push your hips back until your thighs are parallel to the ground (B). As you stand, rotate to the right (C). Rotate back to center and quickly complete another rep, rotating to the left. Continue alternating.
WOOD CHOP JUMP
Hold a dumbbell at arm's length with both hands and stand with your feet slightly more than hip-width apart. Hinge forward at the hips, chest lifted and knees slightly bent, letting the weight hang between your legs (A). Keeping your arms straight, thrust your hips forward and jump your feet together as you swing the dumbbell directly overhead (B). Reverse the movement to immediately lower into the next rep. That’s one rep.
FULL AB GET-UP
Lie on your back with knees bent and dumbbell in both hands behind head (A). Roll up one vertebra at a time, coming to stand in a deep squat position (B). Power through your heels as you stand up, keeping your back flat and press the weight overhead (C). Reverse the movement until you’re lying back on the ground. That’s one rep.
JACK WITH OVERHEAD PRESS
Hold a dumbbell in both hands at chest-height (A). Jump out into a straddle while you press your hands straight up above your head (B). Bring your hands down as you jump your feet together. That’s one rep. Repeat as fast as you can while going through the full range of motion.
Holding one dumbbell, stand with your feet shoulder-width apart. Bend forward until your torso is almost parallel to the floor and your arms hang straight down, palms facing each other (A). Pull the weight to your chest and then return to starting position (B). That’s one rep.
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