Sunday, November 22, 2009


The following workout is very powerful when done correctly; however, it requires a certain ‘base fitness level’ to complete. If you are active and workout on average 2-5 times per week at a level that gets your heart rate up to an uncomfortable level, you should give this workout a try. It is the ultimate cure for breaking through any sort of plateau, whether it’s weight-loss or fitness-level related.

This workout uses what are called ‘Tabata Intervals”. Tabata intervals are claimed to be the ‘magical exercise’. I have tried and experimented with them and the truth is they’re not as ‘magical’ as the claim. However, using components of them in your workout really does breed seemingly magical results.

So what is a Tabata Interval?
Essentially it’s just 20 seconds of 100% all out high intensity exercise followed by 10 seconds of rest. This would be considered 1 cycle.
You do this for a totally of 8 cycles.

Now the big promise about this is that you can get an incredible workout in just 4 minutes, and that’s completely true – it’s an incredible workout, but it’s still not going to burn more than a 30 – 45 minute workout (unless you are simply walking).

My belief is that you can combine the power of the Tabata intervals into your workout and get a truly magical yet intense 20-30 min workout that will be more effective than a 45-60 min workout. The power of this lies in how much intensity you can handle and how much you can push yourself.

Below is an example of a powerful Tabata-Fusion Workout I have created:

**I will warn you that it’s intense, but the true fitness results and calorie burn are a product of how intense you can be – so go ahead and challenge yourself to reach beyond your comfort zone.


6 min Cardio (this can be running, biking, elliptical, treadmill – even running on the spot at home)

Interval Round One:

Round 1 – Sprint 20 seconds -
Rest 10 seconds (can do sprints on the spot if space or resources are limited)
Round 2 – Pushups 20 seconds
- Rest 10 seconds
Round 3 – Mountain Climbers 20 seconds -
Rest 10 seconds
Round 4 – Burpees 20 seconds
- Rest 10 seconds (see for Burpee explanation)

Repeat Cycle 3 times for a total of approx 6 minutes
4 min Active Cardio Recovery
Interval Round Two:

Round 1 – Sprints 20 seconds -
Rest 10 seconds
Round 2 – Pushups 20 seconds -
Rest 10 seconds
Round 3 – Squat Jumps (Squat down – jump straight up and reach hands to sky) 20 seconds -
 Round 4 – Pull Ups or Burpees 20 seconds -
Rest 10 seconds

Repeat Cycle 2-3 times depending on how you feel and how much time you have
Cool Down – Easy Cardio for 4-6 min
Total Time 24 -28 min

Note: You can increase or decrease the warm up and cool down time, depending on how you feel and how much time you have.

Important: Stretch out afterward to avoid tightening up

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