Tabata Morning Workout - By Steve Stearns How to Get Fit, Fast, First Thing

 
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Tabata Morning Workout - By Steve Stearns How to Get Fit, Fast, First Thing
Tabata
     Morning Workout
How to Get Fit, Fast, First Thing

                By Steve Stearns

                www.outsidehealthandfitness.com
Tabata Morning Workout - By Steve Stearns How to Get Fit, Fast, First Thing
Welcome
If you're like me it can be a real challenge to find time for fitness
each day. That's why I was so excited to discover Tabata training.
In as little as 8 minutes a day you can get the same metabolism
boosting results typically found after an hour of standard exercise.

Like anythng, Tabata is no magic bullet, you still need to eat well,
get enough sleep and combine your Tabata workouts with other
physical activities like walking, running, or biking. However, I think
you will find Tabata is a great addition to your cross training routine
and something that can help you get in shape when you don't have
much time.

By the way, a short Tabata session first thing in the morning has
your metabolism revved up for the rest of the day! So let's get
started.

I'm going to share with you my favorite Morning Tabata Routine
and several exercises you can use to customize a workout that's
perfect for you!

See you outside,
Steve
Tabata Morning Workout - By Steve Stearns How to Get Fit, Fast, First Thing
Disclaimer:

The information presented in this guide is by no way intended
as medical advice or as a substitute for medical counseling.
The information should be used in conjunction with the
guidance and care of your physician. Consult your physician
before beginning any exercise and nutrition program. If you
choose not to obtain the consent of your physician and/or
work with your physician throughout the duration of your time
using the recommendations in this guide, you are agreeing to
accept full responsibility for your actions.

By continuing with the programs, exercises, advice,
information or diets found here you recognize that despite all
precautions on the part of Outside Health & Fitness, there
are risks of injury or illness which can occur because of your
use of the aforementioned information and you expressly
assume such risks and waive, relinquish and release any
claim which you may have against Outside Health and
Fitness or its affiliates as a result of any future physical injury
or illness incurred in connection with, or as a result of, use or
misuse of the programs, exercises, advice, diets and/or
information found in this guide.
Tabata Morning Workout - By Steve Stearns How to Get Fit, Fast, First Thing
What is Tabata
Izumi Tabata performed               same results as athletes
studies in 1996 and                  working at longer
demonstrated that High               periods using traditional
Intensity Interval                   steady state exercises.
Training (H.I.I.T.) provided
some impressive                      Because H.I.I.T.requires
results in a short period of time.   you to give it everything
                                     you have during a short
Tabata worked                        period you’re engaging
with Olympic Skaters. He             in anaerobic exercise, the
applied a schedule of                same type used by
H.I.I.T.(High Intensity Interval     athletes in non-endurance
Training) that covered 4 days        sports, to promote
and included a 5th                   strength, speed and
day of steady state (traditional)    power.
training. During days scheduled
for High Intensity Interval          H.I.I.T.also
Training the athletes worked at      increases your heart rate
their max capacity for 20            causing you to burn
seconds followed by 10               more fat in less time.
seconds of rest 8 times in a
row. Each session lasted a
total of 4 minutes but despite
the short time the
results were impressive.

Tabata found the H.I.I.T.
athletes achieved the
Tabata Morning Workout - By Steve Stearns How to Get Fit, Fast, First Thing
A Typical Tabata Routine
2 Minute = Warm-Up
20 Sec = Jumping Jacks
10 Sec = rest
20 Sec = Burpees
10 Sec = rest
20 Sec = Jump Lunges
10 Sec = rest
20 Sec = Push – ups
10 Sec = rest
Repeat the entire circuit
2 Minute = Cool down

That’s it! Your metabolism will
be revved up for                  On the next few pages I'll share
the rest of the day in just under some different ideas for
10 minutes!                       exercises you can insert into
                                  this Tabata schedule. Mix it up
Here's the best part you can      and create your own
substitute just about any         personalized Morning Tabata
exercise in those 20 second       routines!
spots to vary your routine,
prevent plateaus and stay
engaged in your routine.
Tabata Morning Workout - By Steve Stearns How to Get Fit, Fast, First Thing
High Knees
Run in place and pull your
knees up as high as possible.
Keep your back straight, chin up
and swing your arms in a
running motion

                                      Jumping Jacks
                                   Start in a tall standing position.
                                   Jump off the ground and swing
                                   your arms over your head and
                                   spread your feet as you land.
                                   Jump again, swing your arms
                                   back to your sides and bring
                                   your feet together as you land.

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Tabata Morning Workout - By Steve Stearns How to Get Fit, Fast, First Thing
Burpees
Burpees are a full body exercise
that can really get your heart
pumping. There are various
modifications you can do to perform
a Burpee no matter what your
current fitness level.

Easy
From a standing position, bend over
at the waist and place your hands
on the ground in front of you. Walk
your feet back to a plank positions
(figure 2) hold then walk your feet
back to the first position and stand
back up.

Moderate
Stand, bend at the waist and then
jump your feet back to plank. Now
jump back to the bend position and
jump straight up with you hands
high.

Advanced
Stand, bend, jump back to plank,
perform a push up, jump back to
bend and then spring up with hands
over head!

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Tabata Morning Workout - By Steve Stearns How to Get Fit, Fast, First Thing
Push-Ups
                                   Standard pushups are a
                                   great exercise to include in a
                                   Tabata routine. Start with
                                   your arms a little wider than
                                   shoulder width apart
                                   Keep your back flat (not
                                   slouching and keep that butt
                                   in-line)
                                   Lower slowly until you are
                                   just off the floor (don’t touch
                                   down)
                                   Then press up and focus on
                                   using your pecs to power
                                   back to the starting position

Spiderman Push-Ups
Spiderman pushups are just like
standard pushups except that when
you’re in the lowest position you lift one
leg and bring your knee forward toward
your arm. The movement causes your
core to engage and maintain balance.
Adding additional weight to one side
while you’re supporting your body
generates more resistance than
traditional pushups too. Learning how to
do spiderman pushups is easy, doing
them can be a challenge but well worth
it.
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Tabata Morning Workout - By Steve Stearns How to Get Fit, Fast, First Thing
Jump Lunges

These are typical lunges
although for a more
intense workout I like to
jump in between each
lunge mimicking the
movement of a Telemark
skier.

Remember to keep your
knee over your foot and
use proper form to avoid
injury. If you're not
comfortable jumping I
highly recommend the
more traditional lunge.

                                    Pull Ups
                               If you have the opportunity to
                               perform pull-ups as part of
                               your Tabata routine I highly
                               recommend them. I don't
                               have a gym membership so I
                               usually workout at a local
                               playground whenever I can. I
                               take advantage of some of
                               the playground equipment to
                               perform pull ups.

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Those are just a few ideas for adding some variety to your Tabata
routine. Mixing in some different moves can keep you challenged
and help you see bigger progress.

I recommend adding Tabata to your current fitness routine.
Tabata should not be a total replacement. For best results include
other cross training activities, especially those that can be done
outdoors.
I have found Tabata to be a great addition to my routine and I'm
certain you will too.

Remember Tabata requires you to give it 100% during short
periods. But you should also listen to your body and if you feel any
pain or discomfort stop immediately. Again, be sure to get your
doctors ok before starting this or any new exercise routine.

If you have questions please don't hesitate to contact me.

Steve
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