How to get a Bikini Body in less than 6 mins!

Dec 7, 2014 | Fitness, HIIT

Lets face it, there are only three constants in life: Death, Taxes, and the desire for Quick Workouts that train both Aerobic and Anaerobic metabolic pathways. Enter Tabata Protocol, a training regimen involving 20-second intervals of max effort interspersed with 10-second rest or active recovery periods. Repeat the cycle 8 times for an exhaustive 4 minute HIIT workout. For a slightly longer workout you can add more exercises and cycles for variety.
Why It Matters:
Developed by Dr. Izumi Tabata for Olympic speed skaters, Tabata Protocol is a form of High Intensity Interval Training (HIIT) that’s been adopted by bodybuilders, CrossFitters, and everyone in-between. The 20 seconds work/10 seconds rest pattern has been shown to tax both aerobic and anaerobic pathways more— and in less time— than intense exercise with longer rest periods, meaning improved overall cardiovascular fitness. By taking rest periods only half the length of the intense bursts, the body is forced to perform without full recovery, so at some point between rounds six and eight, the athlete hits the point of maximum oxygen intake. The whole thing leaves us breathless. (BOOM!)
While the 20/10 protocol is most readily applied to traditional cardio movements (sprint for 20 seconds, rest for 10), the regimen is also suited to all types of resistance training, body weight exercises, and even explosive movements. Whether performing squat jumps, a kettlebell press, or soft sand runs, the trick is to find a weight and speed that can be handled for multiple reps across multiple cycles or rounds.
Kicking Into High Gear;
Like many forms of HIIT, Tabata Protocol is an effective way to improve both metabolic pathways, initiate calorie after-burn, and can even stimulate growth of the mitochondria that powers muscles. It can mix up an otherwise boring running routine and is perfect for travel or holiday makers looking for a quick and effective hotel workout.
But Tabata isn’t for the faint hearted. The routine was developed to fully exhaust Olympic athletes and it requires a pain threshold for maximum level effort for multiple cycles (anyone with pre-existing cardiovascular conditions should consult with a doctor first).
Just starting down the road to fit? Instead of the full Tabata, begin with just 4 or 5 rounds and gradually build up endurance from there.
Ready to try Tabata? Put on your sweatband, anticipate gains, prepare for the longest 4 to 6 minutes in exercise history and click here:

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