Fort Worth Personal Training: The “Just as Good” Adrenaline Workout (Your Weekend Workout)
Do not let what you cannot do interfere with what you can do.
If you’ve been following my coaching for anytime you know I encourage short higher intensity workouts from time to time to accelerate fat loss.
And the scientific foundation of this workout protocol originated from Australia that found the Tabata workout caused an adrenaline dump in the exerciser causing greater fat loss than just the calories burned during the workout.
More bang for your buck from your exercise efforts.
Despite the fact that I keep quoting the original Australian researchers and their findings, that created the original 4 Minute Fat Loss Tabata workout of 20 seconds of work and 10 seconds of rest for 8 total rounds.
During my research, I also came across a quote from one researcher who said that the 8seconds on and 12 seconds off interval system was the best.
But then a few days later, I discovered a 2nd research study by the same group showing that a 24 seconds on and 36 seconds off interval training method ALSO resulted in an identical increase in the fat burning adrenaline hormone.
So…this workout protocol should be just as good.
You’ll do the work interval for 24 seconds at an 8/10 or 9/10 intensity level (pretty much your upper limit of effort) and then you’ll follow that up with a 36 second recovery period at 3/10 intensity (think an easy marching in place, don’t just stand around )
There will be fewer stops and starts and it should work just as well for fat burning.
The “JUST AS GOOD” Tabata Workout
• Warm-up for 5 minutes getting
progressively more intense
• Perform an interval by
exercising for 24 seconds
at a very hard pace
• Follow that with “active
rest” for 36 seconds at a
slow pace (3/10 intensity).
• Repeat for a total of 8
• Finish with 5 minutes
of low intensity (3/10)
exercise for a cool-down.
This 8 minute protocol is still much shorter than what the Australian group used in their study, but I want you to start there.
If you feel that you can do more intervals, slowly add in one per session, but do not do more than 20.
Wow, it sounds extreme just saying that.
I doubt you’ll 20 of those intervals to get amazing results.
So again, start at 8 intervals.
Click the Video to Play
Have a great weekend!
P.s. Summer is right around the corner, don’t be left sitting on the sidelines while everyone else has fun. Get in the shape you need to do what you want when you want.
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