Tabata Workout and Free Music

By on August 14, 2014

Hey guys! I went into tabata in detail in the last post, but just to recap it’s a form of high intensity interval training during which you train for 20 seconds, pause for 10 seconds and repeat. Only during those 20 seconds you are going flat out.┬áThis nightmare continues for a whole 4 minutes (8 ‘sets’ in total) and then you collapse. Like so: What’s ace about tabata is that really amps up your metabolism for all-day effects. Using this workout about 3 times a week is enough to see real weightloss. Bodybuilders can add it to the end of their sessions as a ‘finisher’ to get ripped and everyone else can just use it on its own. Don’t do it more than three times a week unless you’re super hardcore or you can end up with adrenal fatigue. And don’t dive into it either: build up to the 4 minutes. The first time I did tabata in a while I went to 8 minutes (stupid) and then could feel my heart pumping like a squishy pulp. This is powerful stuff, so be sensible! Tabata is also perfectly suited to ‘resistance cardio’ – that means cardio that involves a little weighted resistance (bodyweight or iron). This stimulates even more of a hormone response (especially if you involve as many muscle groups as possible – hence why it’s good to do something different each 20 seconds). It also protects your muscles from being cannibalised for energy and it’s great for getting a toned/firm look. In this workout I did:

  • Kettlebell Swings
  • Ring Dips
  • Decline Sit Ups
  • Press Ups
  • Chin Ups
  • Kettlebell Swings (again)
  • Bodyweight Rows
  • Squats

Kettlebells are ideal because they let you really build up momentum, they’re heavy and they use lots of muscles.

Free Tabata Music File

In the video you’ll notice I use a piece of music as a guide. I made this on a whim,┬ábut perhaps you might like to give it a go yourself. You start when the rock kicks in, and you stop once it fades out and the spacey stuff starts. Good luck!

Download the tabata track here

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