TABATA’s 

Metabolic Training

Get ready to take your fitness workouts to a new level. Get ready to see results and lose weight and lose more body fat! A total body  fitness workout for gaining lean muscle, lose that excess body fat and take your cardio conditioning to the highest level.

High intensity training raises the metabolic rate causing you to burn more calories long after your training is long over with. 

Tabatas have a simple format in that you stay on one exercise until time is up… but don’t be fooled, it take you to all out failure on that exercise.

Burn more fat in less time, Get more results in less time!  Loss weight quicker

What are tabatas?|

• Exercise hard for 20 seconds, rest for 10 seconds, repeat until 8 rounds are completed.
• The best fitness exercise options for the Tabata method are exercises that use a large number of muscles such as, squats, front squats, dead lifts, thrusters, sprints, stationary bike, rowing machine, etc…
• Credit for this simple and powerful fitness training method belongs to its namesake, Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo, Japan. Studies show this  high intensity training got 9 times more fat loss benefit for every calorie burned while exercising then moderate or low intensity

Sample 20 minute Tabata workout

Beginners 

• Body Weight squats
• Fast pedaling on stat bike
• Alt Pushups & Rev curls
• Alt Squat thrust & bicep curls

Advanced

• Plyo jump squats
• Sprints
• Tricep Dips
• Squat thrust w/ pushup

Understanding Metabolic Training

• Metabolic training will tax the body’s major energy systems with the objective of burning the greatest amount of fat both during and after workout.
• Metabolic conditioning improves your aerobic and anaerobic energy systems.
• Metabolic fitness training will  create an Oxygen Debt (heavy panting) your body has burned off all of the blood sugar (glycogen) it has and needs to replace all of that energy. It does this by burning fat. You don't want to try and burn fat WHILE you are exercising.

Those less fit are welcome but get a physical exam before trying this workout if you’re over 40 or have two or more of the following risk factors: a family history of heart disease, you’re a smoker, sedentary, overweight, or have high cholesterol or high blood pressure.  Not recommend for those with serious back, neck or knee joint problems.  Must be able to squat; perform lunges, run or bike.