Скачать с ютуб Tabata Workout For Beginners - The Official Video Guide в хорошем качестве

Tabata Workout For Beginners - The Official Video Guide

Get our Fit Father 30-Day Fat Loss Program here → https://www.fitfatherproject.com/yout... Get our Fit Father Old School Muscle Building Program here → https://www.fitfatherproject.com/yout... Subscribe to our channel here → https://goo.gl/wxghQ5 Our free resources: 24-Min Fat Burning Workout → https://www.fitfatherproject.com/yout... 5 Best Muscle Building Exercises → https://www.fitfatherproject.com/yout... 1-Day Weight Loss Meal Plan → https://www.fitfatherproject.com/yout... Let's start with some basic definitions... Tabata training is a high-intensity interval training (HIIT) workout that lasts only 4 minutes. Yes, you read that right. Tabata workouts only take 4-minutes, and they are ridiculously effective (and challenging). Here's the back-story and the research... Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo. Tabata and his team conducted research on two groups of athletes. The first group trained at a moderate intensity level (MOD) while the second group trained at a high-intensity level (HIT). The MOD group worked out five days a week for a total of six weeks; each workout lasted one hour. The high-intensity group worked out four days a week for six weeks; each workout lasted four minutes and 20 seconds… yes, you read that right. THE RESEARCH RESULTS: Group 1 (The MODERATE intensity group) improved their aerobic cardiovascular fitness but showed little improvements in their anaerobic energy system (the energy systems your muscles rely on during high-intensity exercise). Group 2 (The Tabata Trainees) showed a greater increase in their aerobic system than Group 1 while also increasing their anaerobic system by 28 percent. It’s a fact: Tabata workouts work. Here’s how to do them… ** How To Do Tabata Workout For Beginners ** A classic Tabata workout lasts only four minutes, but it's likely to be one of the toughest 4-minutes you’ve battled through. Here’s how Tabatas are structured: • Work out hard for 20 seconds (any exercise) • Rest for 10 seconds • Complete 8 rounds in a similar fashion. You can use any exercise you wish. Here are a few exercises that work particularly well: kettlebell swings, burpees, squats, push-ups, and lunges. An example of a Tabata workout looks like this: 1. Push-ups (4 minutes) 2. Bodyweight Squats (4 minutes) 3. Burpees (4 minutes) 4. Mountain Climbers (4 minutes) Tabatas are a great example of a beginner HIIT workout that doesn't take much time. If you're new to exercise and looking to boost your metabolism, try doing Tabata HIIT workouts with just your own bodyweight. Here's a good example: 1. Bodyweight squats (20 seconds on 10 sec off) - for 4 cycles. 2. Pushups (20 seconds on, 10 seconds off) - for 4 cycles. Total workout time: 4 minutes If you're more advanced (or ready for a bigger exercise challenge), try doing a Tabata HIIT workout with weights. Here's a sample routine we recommend: 1. Kettlebell squats (20 seconds on 10 sec off) - for 4 cycles. 2. Kettlebell swings (20 seconds on, 10 seconds off) - for 4 cycles. Total workout time (again): 4 minutes Here's our favorite Tabata HIIT workout for fat loss (warning: it's simple but brutally effective): 1. Burpees - 20 seconds on, 10 seconds off - for 8 cycles (4 minutes). Now, as great as Tabata workouts are, sometimes you may prefer to do a longer, slightly less intense HIIT workout. If that's the case, I highly recommend you check out our 24-Minute Fat Burning Circuit Workout. Better than Tabatas - Meet our 24-Min Fat Burning Workout → https://www.fitfatherproject.com/yout... This simple workout is likely more effective than Tabatas for fat loss because you're burning more calories due to the higher volume - while also helping you build muscle. That being said the Tabata workout setups we've covered in today's video are still great tools in your arsenal. If you feel your lifestyle could use an improvement, then check out our FF30X 30-Day Transformation Program at → https://www.fitfatherproject.com/yout... If you want to start putting on muscle TODAY, check out our Fit Father Old School Muscle Building Program at → https://www.fitfatherproject.com/yout... Wishing you every success on your journey. Your friends here at the FFP, -Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project **Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.