Tabata Training In a Time Crunch

 

Posted on December 31, 2013 by admin

BUILDING MUSCLE IN A TIME CRUNCH

By: Craig Capurso, Author HVT, Owner Operator Fire and Ice Fitness

Having a busy week? Are you in a time crunch and need to work out in a hurry? Look no further than my take on “Tabata” training. These workouts are performed in superset fashion, and are meant to be high intensity and short–perfect for you busy bodies on the go.

HIIT cardio has been all the rage lately and for good reason– we are busy! If you have the energy to work out, why not put that energy into a short workout? Tabata gives you a structured HIIT formula to complete intense workouts in short amount of time. You’ll get the added benefits of visceral fat burning in half the time of traditional cardio.

THE TABATA WORKOUT

My Tabata workout is broken down into 4 minutes per exercise. Within these 4 minutes, you will perform 8 sets of an exercise. These sets are divided into 20 second intervals of intensity followed by 10 seconds of rest. I use resistance training in my Tabata workouts for the added strength benefits. However it is important to pick the correct exercises to avoid injury as we push against the time. Here is a group of exercises that I use, and that you can build into your own Tabata style routine. Build your 6-exercise workout set according to your gym layout and what muscles may need more attention.

Tabata-Training-Intervals

Chest

• Smith Machine Bench Press
• DB Bench Press
• Machine Flys

Back

• Dead Lifts
• Cable Pull Downs
• Seated Cable Row

Shoulders

• Seated Smith Machine Shoulder Press
• Dual DB Side Raise
• Straight Bar Front Raise

Biceps

• EZ Bar Curls
• Low Cable Straight Bar Curl

Triceps

• Rope Push downs
• Dips

Quads & Hamstrings

• Machine Leg Press
• Leg Extensions
• Leg Curls

Calves

• Standing Calf Raise
• Seated Calf Raise

WHY TABATA?

I choose Tabata for a quick workout because of its structure. It is focused and designed to push– two important elements when you’re crunched for time. You are challenging your aerobic, anaerobic and lactic acid thresholds as you push to race the clock. With this Tabata workout you have a great opportunity, given the correct nutrition and supplement environment, to build muscle in a time crunch.

First Published at http://cellucor.com/blog/building-muscle-in-a-time-crunch