Have you ever heard of the workout routine called Tabata? It’s a high-intensity cardio workout that can give you major results.

Tabata uses 4- minute cycles of high-intensity interval training (also known as HIIT) beginning with 20 seconds of very high-intensity exercise followed by 10 second rest period that is repeated for a total of 8 minutes.

You can create take a Tabata class and even create your own Tabata workout and change it up as your fitness progresses.

An example of a Tabata workout looks like this:

Start with push-ups. Perform them for 20 seconds at a high-intensity. Rest for 10 seconds, and then go back to doing push-ups for 20 seconds. Once you complete 8 sets of push-ups for a total of 4 minutes, you then rest for one minute.

Next, move on to squats and repeat the sequence of 20 seconds on, 10 seconds off. Once you finish 8 sets of squats, rest for one minute, and then do burpees. After burpees, finish the workout with mountain climbers.

Change up the exercises and the routine all you want with full body moves.

This interval training routine has become a popular workout choice, especially for athletes who want to boost their performances. Tabata improves both aerobic and anaerobic capacities as it is a cardio workout that targets more than one key area.The intensity of these workouts typically brings results in a short amount of time.

Those that do the Tabata program usually notice that they are able to work out harder and for longer intervals. They also tend to see better muscle tissue retention and an increase in aerobic and anaerobic capacity.

The program is named after the doctor who created the method. After he tested it in a study, he found that those who practiced his method five days a week for six weeks produced a 14 percent increase in the participants’ aerobic capacity and a 28 percent increase in their anaerobic capacity, which leads to a general increase in stamina.

This fitness news is brought to you by the YMCA. Visit the YMCA website for exercise tips, a list of classes, nutrition guidance and more.

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