I find that mornings are the best time to run, do yoga and work out: (I) The air in Shanghai is so much better in the morning (ii) most of us know when we have to be at work - we never reaaally know when we are going to leave work later (iii) it gives us that energy boost from the morning that support us in having an amazing day (endorphins friends endorphins...).
Everyone can set their alarm to ringing 30 minutes earlier - but does that really buy us the time needed for a workout? Say Ta-Ba-Ta. My Partner In Crime has introduced me to this High Intensity Interval Training which is known for burning fat & calories (and even more important: giving us energy, happiness and awsomeness) fast.
Tabata, in a sentence, is a super intense, super efficient and super quick training method. It's a form of High Intensity Interval ("HIT") which is really intense exercise performed in many, short intervals with tiny breaks in between. This one is named after a Japanese Professor Izumi Tabata who studied Olympic speed skaters.
It involves using cycles of 20-seconds of intense exercise, followed by 10-seconds rest, repeated continuously for 4 minutes. The theory behind it is that the body works so much harder when its really being pushed and that is burns more calories and recovers stronger.
There are many ways to do Tabata - try to google it and you will find websites dedicated to the concept. According to my Partner In Crime our favorites are body-weight exercises like pushups, pullups, dips, crunches, lunges, squats, jumps etc. It is easy to integrate running as well just switch between high and low intensity.
But Try it!
Classic routine of 3 or 4 sets:
- st set: Squats (4x cycles i.e. go as hard as you can for 20 seconds, rest for 10 seconds, repeat 4 times)
- nd set: Pushups (4x cycles)
- rd set: Crunches (4x cycles)
- th set: Pull-ups or dips (4x cycles)
Give yourself 100% and you will be buuuuuurning. Then repeat 3 or 4 times per week!
The beauty of Tabata is that its quick, no gyms required, its super flexible and its super effective! Don't forget to download the "Tabata Timer" app or similar to keep your timing.