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The Fast and Furious Workout

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Published: 24Nov2008
Word count: 417
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The most common excuse for individuals who don't exercise is that they just don't have the time. We live in a busy, over-stressed world and it seems that the only way to get everything done is to leave something out. Usually that "something" is exercise.

The no-time excuse has been around for centuries, but unfortunately (for those of you that use this excuse) it may have seen its' "time" come and go. Research has shown that as little as 4 minutes of intense exercise can have huge benefits on our overall fitness. In fact, as compared to steady state, low intensity cardio, the 4 minute workout burns up to 9 times more fat. Not bad for 4 minutes.

Using an interval, (now called a Tabata, the Japanese researcher who discovered the method) time-crunched individuals can fly through a workout and be back at their desk before the boss even knew they were gone. It is quite possible to sneak a Tabata in during the halftime show of the big game or even while the kids are taking a nap.

Make no mistake, this workout is not for the lazy or weak minded. Extreme effort and determination is needed to complete even 1 Tabata circuit. However, more and more trainers are using the interval to get their clients maximum results in minimum time. It's really a win-win for both client and trainer as trainers love the intensity while clients enjoy the challenge and the increased results.

A Tabata consists of 20 seconds of work followed by 10 seconds of rest. The format is followed for 4 minutes. Individuals with more time have the opportunity to put 2, 3 or even 4 Tabata circuits together to create a longer workout. Try the following format on your next time-crunched day and experience the Tabata for yourself.

Exercise #1 - Full Body Pushing Exercise

Exercise #2 - Full Body Pulling Exercise

In real life, this format may look like this:

Exercise #1 - Dumbbell Squat/Press

Exercise #2 - Dumbbell Deadlift/Upright Row

Complete 20 seconds of as many repetitions as possible of exercise #1, rest for 10 seconds, followed immediately by 20 seconds of exercise #2. Continue this format for at least 4 minutes or as long as you want to (or can).

Experiment with different exercise combinations such as push-ups, squats, mountain climbers and pull-ups for total body fitness.

The next time you are going to miss a workout, say good-bye to excuses and hello to Tabatas!

Kirk Ream, CSCS is the founder of a wildly popular Carlisle fitness camp, called Get Fit Carlisle, that provides the best personal training in Carlisle, PA for only a third of the cost. For more information check out http://www.getfitcarlisle.com

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