Last week, I was offered an opportunity to take a free class at my gym in honor of Thanksgiving. This class was a heart-pumping exercise that burns hundreds of calories long before the first slice is carved from the turkey. By getting this early morning workout in, you don't have to feel so bad for all those extra calories burned through out the day.
Tabata training is based on the "20 seconds work/10 seconds rest pattern" which has been shown to tax both aerobic and anaerobic pathways more— and in less time— than intense exercise with longer rest periods, meaning improved overall cardiovascular fitness...The idea of these half -length recovery periods is ensuring that you force your body to perform to the maximum without actually fully recovering. By doing this, your body hits the maximum oxygen intake at set 6, maximizing fat loss (oxygen consumption).
Tabata is truly meant to only be done for 4 minutes, you do 8 sets of the same exercise, however, this class was a full hour. To compensate, after each round of Tabata, we were given a 1 minute (more or less) break to allow the body to recover and start all over....
Here is a list of some of the exercises we did that day:
1. Resistant band Bicep Curl - Walking
2. Back Lunge (10 lb Dumbbell)
3. Pushup/Tricep Pushdown (Alternating)
4. Bent over back fly
5. Dumbbell Punches (Horse Stance)
6. Step Up Jump Squat
7. Resistant Band Plie Pull
8. One Arm Dumbbell Swing
9. Alternating Step Up
10. Lying Oblique Side Crunch
11. Figure 8 (10lb Dumbbell)
I was extremely grateful for going to this workout that day. Although my body was extremely sore for 3 days, I felt stronger and better about completing such a hard challenge.