subject: Kettlebells And Tabata Training Create A Fat Burning Frenzy [print this page] Kettlebells And Tabata Training Create A Fat Burning Frenzy
In the pure form of Tabata training you would pick an exercise such as thrusts do as many reps as you can for 20 seconds. Then rest for 10 seconds and repeat till you do 8 total sets.
Tabata training and Interval training have many similarities. Tabatas as mentioned are typically done with one exercise. Intervals can incorporate a few different exercises. Let's take a look at a workout done with 4 different exercises but done in the Tabata method.
Before we start if you are not familiar with Tabata training click on the highlight for some backgroud and the basics of Tabatas and Interval training.
Ok now lets check out a workout I have been experimenting with and getting good results with. First off your going to need enough space to move thru the circuit( yes this also has great similarities to circuit training.
Second your going to need 2 dumbells the same weight (go light) and 1 kettlebell.
A Jump Rope
A quick word about reps and times that I'll give for each exercise you will have to adjust each for your fitness level. What I show are guidelines of what I do. Station break before starting any fitness and exercise program make sure you get a complete physical first.
Okay finally the workout (after a good warmup)
1)Jump Rope for 45 seconds
2)Dumbell Thrusts as many reps as you can in 20 seconds
3)Burpees or Squat Thrusts as many reps as you can in 20 seconds
4)Kettlebell swings as many reps as you can in 20 seconds
Each exercise is done in a circuit meaning each exercise is done one right after the other. You will have done one set on completeing one circuit.
Our ultimate goal would be to complete 8 sets.
As you can see this workout includes forms of Tabata and Interval training. Done in the style of circuit training(which are typically done for high 15-20 reps).
For each dumbell exercise you would be aiming to do 7-10 reps per 20 second time period. Remember Tabatas and Intervals are not Weight Training go light on the weights you are using. That first set may seem very light to you but mark my words by the third set (maybe sooner depending on your fitness level you'll see what I mean.
For those of you just starting an exercise program start with doing one or two sets and gradually work your way up.
One of the keys to any exercise program is maintaining good form. Tabatas and Intervals are great ways to rev up your metabolism but they are not easy. Always be very aware of using good form especially as you begin to tire. Sloppy exercise form is just asking for an injury to happen.
Tabatas and Intervals done twice a week combined with a weight training and nutrition program is the fastest way to achieving a fit and healthy body.
