Want to maintain a healthy and fit bod but you practically have no time for the 1-hour full body weight-loss exercise that’s usually recommended? You can try “quickie” workouts! Relax, it’s not the type that’s full of broken promises and definitely not something that works miracles for lazy people.
The trick is, you finish the short exercise harder than you thought possible. In other words, you have to drive yourself to the maximum, given such a short span of time. You can now workout anywhere you want, anytime of the day!
Take note of this worthy statement of Chris Jordan, the director of exercise physiology at the Human Performance Institute in Orlando, Fla., and co-author of the new article, in his journal entry entitled, “HIGH-INTENSITY CIRCUIT TRAINING USING BODY WEIGHT: Maximum Results With Minimal Investment:”
“To address the limitations of traditional exercise protocols and provide an effective and efficient program for our clients, one of the exercise strategies we use is high-intensity circuit training (HICT) using body weight as resistance. Our approach combines aerobic and resistance training into a single exercise bout lasting approximately 7 minutes. Participants can repeat the 7-minute bout 2 to 3 times, depending on the amount of time they have. As body weight provides the only form of resistance, the program can be done anywhere.”
Interval training, however, as the name shows, requires intervals; the amazingly intense movement must be mixed with brief recovery time. In the program organized by Mr. Jordan and his colleagues, this recuperation is given to some degree by a 10-second rest between workout exercises.
Here’s a video of the famous 7-minute workout:
Tabata preparing was found by Japanese researcher Dr. Izumi Tabata and a group of analysts from the National Institute of Fitness and Sports in Tokyo.
Each activity in a Tabata exercise lasts for just 4 minutes, however it’s probably going to be one of the longest four minutes you’ve ever persevered. Here’s the structure of the program:
Exercise hard for 20 seconds
Rest for 10 seconds
Finish 8 rounds
You propel yourself as hard as you can for 20 seconds and rest for 10 seconds. This is one set. You’ll finish eight sets of each activity.
You can do basically any activity you wish. You can do push-ups, squats, burpees or whatever other exercise that works your huge muscle groups. Portable weight practices such as kettlebells work awesome, as well.
Here’s a video of an 8-minute Tabata Workout, courtesy of PopSugar: