Get Abs like Brad.

There are so many men that believe they can get six pack abs by just doing crunches. Anyone that reached this goal will tell you that cardio was a lot more important. This is where interval training steps in as it is basically a way to do a cardio workout that is far more effective in burning fat. That is what you need to get ripped!

What is interval training?

Training in intervals basically means that you are performing a specific exercise with different intensity levels. It is recommended to start with a basic warm up intensity and then to maximize your effort.

As an example, let us say that you chose running as a cardio exercise. Start your routine by jogging for around 5 minutes with a warm up intensity. This is important as you want your muscles to get used with the exercise and avoid injury. When you feel that your muscles warmed up, do 40 seconds of running at a really high intensity. Just run as fast as you can. After this reduce the intensity to a regular level (not too slow but also not too fast) and continue for around 1 minute.

You can choose what type of exercise you do! Not everyone enjoys running but you can also opt for:

• Cycling
• Swimming
• Jumping rope
• Stationary Bike
• Running on a treadmill

Why interval training to lose weight?

There are a couple of reasons why you should seriously think about incorporating interval training when you want to lose weight. The first one is that it basically “forces” your body to burn fat even after the workout is done. Your metabolism remains high even when you finish the intervals. The second reason is that you gain time. One 15 to 20 minutes of interval exercises will basically burn the same number of calories as regular 1 hour session of cardio.

How often should you use interval training?

All you need is 3 interval training sessions per week. You can basically do them whenever you want. However, make sure that you do not neglect your regular workouts. Also, pay close attention to what your body tells you. Some people will overdo training. If you feel that you are tired, it is better to simply skip a session once in a while.

You need to be extremely careful in the event that you never did interval training before. Some people simply do too much in an attempt to lose as much fat as possible. Take it slow if you are just starting using interval sessions. There are many programs on the internet but they are built according to time. If you cannot do a session of 20 minutes, just do one of 5. You will eventually build up to longer intervals.

I am mentioning this because it is a problem that I had. I simply couldn’t jog or run much. Now I have absolutely no problems. Any person builds endurance and stamina in time.

To sum up, interval training helps you out a lot if you want to get ripped. I would like to recommend that you take a look at Troy’s 10 Tabata Program as it goes in depth on this subject. There are so many different things that can be said and the benefits have to be taken into account. You simply lose a lot more fat when you incorporate such cardio in your training program. The only problem is that it is hard to locate all the information that is necessary online. That is why the 10 Tabata Program is great as it incorporates all that you have to know about this subject.

Related Posts:

4 Minute Bodyweight Workouts | 10-Tabatas

Burn More Belly Fat | Metabolic This and Metabolic That

Hill Sprints For Fat Loss

Win An Interval Training Bundle – Blog Contest

Body Transformation Interview with David Siteman Garland of The Rise To The Top

In the process of improving our fitness, we must set goals. It’s easy, however, to set goals that are too lofty. We want to do it all. We want to burn fat, gain strength, and build muscle. All too often these desires work against us. Since we want it all we try for it all at once, and we fail on all fronts. We get frustrated that we don’t have a six pack, bulging biceps, and superhuman strength after just a few months. This is the point, as you might imagine, when many fitness routines die. But it doesn’t need to be that way.

Smart Fitness options - image by James Provost

Starts with the goals

A fitness plan without clear goals will probably lead only to failure. There are exceptions, of course. Some people have a knack for thinking on the fly. Most of us, though, will succeed only if we know what we’re striving for. It’s important, then, to not only set goals such as growing muscle, but also to understand why we’re setting these goals. It’s the motivations that will allow us to employ a smart grid system for training.

If your goals are to gain strength, grow muscle, and lose fat, that’s perfectly fine. They’re admirable goals for anyone. But just understand that they’re difficult to achieve in unison. Some gains come at the expense of others. Isn’t that exactly what the smart grid does? While you’re growing muscle, you’ll have to pull from your fat-burning and strength-gaining goals. But soon enough you’ll redirect that energy towards your other goals, pulling from your muscle-growing one.

Working in tandem

Just because a smart grid focuses on one area over the rest does not mean that it completely neglects the other areas. That would be something, wouldn’t it? We’d have entire areas of cities blacked out, because another area needed more power. No, smart grids redirect only some of the energy from one area to another. It still keeps all areas powered at all times, though. That is to say, you shouldn’t completely neglect fat burning when you’re building muscle. You’ll just pay it a different level of attention.

For instance, when you’re building muscle chances are you’ll be working three days per week with low reps and heavy weights. That still leaves four days for you to work on other goals. True, building muscle requires more rest than a strength-building or fat-burning program, but that doesn’t mean you should still remain inactive for those four days. Maybe you jump on a treadmill and run intervals one day. Maybe you work on push ups and pull ups — not to failure — on another. They’re at a lesser intensity level and frequency than the muscle-building parts of the program, but they’re still present.

Smart grid fitness in action

When I set my fitness goals, they revolve around baseball. Every Sunday from April through October I play in an amateur hardball league. While we’re just there to have fun, part of the fun is actually being good: getting hits at the plate and making strong throws on defense. Since my motivation is baseball, I set goals that work with that in mind: gain strength, lose fat, improve balance. Those are the three pillars that will make me a better ballplayer.

After the season’s over I usually take a few weeks off, since there is little room to take a week off during the season. After that, it’s important to rebuild strength. And so I do a lot of bodyweight strength-building exercises, plus some kettle bell work, for the first four or so weeks of my off-season training. But at the same time I’m still running intervals to burn fat. I’m also making sure to work in exercises that work one side of my body, rather than the whole body — e.g., one-armed deadlifts. That helps keep my body balanced.

After gaining strength, it’s onto the fat-loss portion of the off-season. That means plenty of intervals (and since it’s wintertime, those are on the treadmill), stair-climbing, rowing, jumping rope, and circuits. But I’m also making sure to work in balance and strength exercises. Finally, as the season approaches I work on balance, meaning it’s all single-arm dumbbell and kettlebell exercises — with intervals and bodyweight strength exercises in there. Once the season starts it’s back to strength, and the cycle continues.

Anyone who works out is familiar, in some way, with the idea of periodization. But it’s not enough just to change what you’re doing every four to six weeks. There has to be a an overall structure to those changes. That is to say, it’s difficult to continue growing muscle forever, even if you do change the specific exercises every four weeks. Better to use periodization in the same way electric companies use smart grids. That helps you avoid the dullness of routine while always working towards your goals. And that’s really the big picture, isn’t it?

Related Posts:

Hill Sprints For Fat Loss

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How To Get Lean – Interview with Srdjan Popovic on Visual Impact Muscle Building

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Five Hours at Arapahoe Basin, Colorado | Snowboarding Workout Benefits

Why is work more often than not on the opposite side of town? It creates a killer commute. Driving that much just isn’t good for our mind, our health, nor our marriages. Check out this week’s infographic – The Killer Commute.

Cube Dweller Commutes

For much of my career I spent my morning and evening commuting through Minneapolis. I lived in the northwest suburbs and worked in the south or south-west suburbs. Crazy. Most of the time I learned to relax and enjoy the ride. It was my decompression-time. I tried not to time my commute so I didn’t get frustrated, or stressed, about how long it took.

Did it always work … of course not. Pile people in their cars and flood the roadways with more traffic than they can handle. The result is cube dwellers staring at brake lights wishing they were somewhere else. As if working in a cubicle didn’t provide enough stress already.

The Italian Secret

One thing that stuck out to me while pouring through the infographic … I could deal with a 30 minute commute in Italy. Think about it. What types of vehicles come to mind? Alfa Romeo, Ferarri, Fiat, Lamborghini, Maserati, Pininfarina and then there are the Italian motorcycles like Aprilia (my current ride), Ducati (my prior ride), moto Guzzi, or MV Agusta (my dream ride).

Okay so I have to take you on a side adventure. Really this about your health and why your commute is killing you. Seriously – okay not so seriously. As a cube dweller I am drawn in by elegant design and well done marketing. The MV Agusta Brutale quickly jumped onto my dream list. While watching this video just think about your commute if you were riding an MV Agusta Brutale and ask two things: Would your commute be less stressful? Would it most likely take less time?

That ad is over 5 years old and it still pulls me in and gets my adrenaline pumping. whew! sigh!

Okay where were we? Yes, the killer commute. Now that I pulled you into my OCD with some amazing Italian engineering and wonderfully done marketing let’s get back to the killer commute. Those Italians may be onto something to minimize their commute. They are listed as having the shortest commute in the study. Strange? Perhaps not.

Here in the states I’m just overjoyed if people remember they are supposed to stay right, except to pass. Ugh, I felt my blood pressure jump up slightly at just the thought of slow left-laners. Our commute to work, filled with tiny stresses, can build up to work against our attempts at being healthy. Check out the ways our commute can become the killer commute.

Infographic – The Killer Commute

Created by: CollegeAtHome.com

How About Your Commute?

How do you deal with your commute? Have you found ways to keep your stress-level down even when stuck in a line of vehicles longer than the eye can see? Let’s hear it.

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Sprint training with new gadgets keeps getting lots of press. Run with a sled, sprint with a parachute, sprint with bungees attached, push a Prowler, etc. But I say, “who needs a Prowler?” Sure having a sled (or other sprinting gadget) is great, but I don’t have space to store it or use it. So how can you do sprint training for fat loss, explosive strength, and power in your legs? Hill sprints while hiking. Hill sprints will help you burn fat fast, so find ways to build them into your training; even if that means adding some side-adventures to life.

Look a Hill

I’ve been a long time fan of running hills. Who knows why, but every time we are out hiking I see hillsides and wonder what’s up there? and find myself longing to sprint up to find out. Most of the time I resist so our hiking adventures don’t end up like a Family Circus comic.

Family Circus Adventure by Bil Keane

Copyright 2012 Bil Keane Inc. Dist. by King Features Syndicate.

So what can I say I’m easily distracted. But sometimes I can come up with good excuses to be distracted. Like running hill sprints while hiking. Running hill sprints is a must-have in your fitness regimen – especially if you want to burn fat. We were recently out for a hike in the Cheyenne Canyon trail system. It was a beautiful day and amazing countryside. Just hiking was a good form of low impact cardio training, but then I saw it. I just had to take time to run a few hill sprints, check out the video:

[Warning: don your shades so you don't get blinded by my pasty white skin. I thought I would never post a shirtless video, but I couldn't pass up this hill, nor the chance to share creative hill training ideas. So … I apologize ahead of time. You were warned.]

But if you’ve been trapped in your cube for more decades than you are willing to admit, be sure to read on and start slowly. Don’t just bust out and start sprinting the closest hill to the office. Be smart about it.

Why Sprint Hills? Top 5 Answers

The first question I started asking to "be smart about hill sprints" was … Why Sprint Hills?

Answer #1 – Tried and True

Hill sprints have been around longer than me, I know that’s hard to believe. The San Francisco 49ers were renowned for training with hill sprints though out the 80′s and early 90s – and it works. Dig into Jerry Rice – he is still training on “The Hill”.

Roger Craig and Raymond Ferris got Jerry Rice into training The Hill. 2.5 miles up and they ran it for time. Jerry says that by training on the Hill it helped him build the mental stamina to keep going. Check out this video where Jerry Rice talks about “the Hill”.

Start digging into Walter Payton’s training and you will find “the Hill”. 50-60 yards of dirt that wracks your mind and keeps you coming back to beat your own records. His conditioning was, and is, phenomenal and hill sprints was a core element of his training.

Answer #2 – High Intensity

Training in the midst of busy life leads me to search for ways to get in, get down to work, and be done. That means cranking the intensity up. Hill training doesn’t leave me pounding pavement for hours to cover miles like an endurance runner. Instead hill training lets you hit it hard with high intensity then get on living life.

Answer #3 – Boosts Metabolism

By combining aerobic and anaerobic training together running hill sprints kicks up your metabolism. By boosting your metabolism hill sprints will continue to burn fat hours after you leave the hill. You metabolism just keeps the fire burning; burning off fat.

Answer #4 – Speed and Power

Most of us aren’t training to compete like Jerry Rice or Walter Payton, but we do compete in life. Being able to train to improve speed and power helps in any adventure it doesn’t have to be on a playing field.

A recent example is my adventure to try paragliding. I went flying with Adventure Paragliding in Glenwood Springs, CO. The adventure included a tandem flight where I jumped off a mountain and time learning some of the ground handling skills needed to launch and land a paraglider. Pine from Adventure Paragliding said that when people are in better physical condition it is easier and quicker to teach them how to fly. I will most likely never win any track and field events, but hill training build my speed and power enough that Pine said I would learn how to fly in half the time it normally took.

Check out my Ostrich run with a paraglider. The form feels so odd since you need to keep the brake lines of the glider slack when running forward.

Regardless of you goals, hill sprints will increase your speed and power.

Answer #5 – Safety

When compared to running sprints on flat-land, running sprints on hills is safer. Simply adding the incline teaches your body the proper mechanics to run faster with less risk of injury.

But sprinting hills is more beneficial than satisfying your inner-child. Sprinting hills is an excellent way to train explosive strength and power in your legs.

Hill Sprint Form

When running sprints take time to focus on your form. While training on the hill you are building muscle memory that will help you run faster on the flat-lands.

1. Relax Already – your life is undoubtedly stressful enough, don’t add tension while hill sprinting. Consciously think about relaxing your body from head to toe. Don’t clench or strain as you sprint.
2. Pump In Line – think like a locomotive and pump in line with the hill. Your arms and your legs should be driving up to cover more ground then rapidly pumping back down and back. Do not swing side to side, or twist. Pump.
3. Tippy Toes – if you read my review of the Ultimate Tough Mudder Footwear you know I’m venturing down the minimalist running road and landing with your mid-sole is foundational, but on the hill that changes. With the incline your sprint should be done on your toes, stay on your tippy toes. While sprinting up the hill your heel shouldn’t even make contact with the ground. Just keep pumping and moving from one set of toes to the other.
4. Hover – okay so if you really figure out how to hover the entire internet will want proof, but … running hill sprints should feel like you are hovering above the ground. Each contact should be light, then drive back. Your legs pumping, almost spinning, should keep your momentum. Much of your effort will keep you moving up the hill with little impact, or pounding, as if you were hovering.

Hill Sprint Workouts

Find a hill, sprint up, come down, and repeat.

Okay that is an over simplification, but really it shouldn’t be that difficult (see Ross’s post below). Start off by adding one session of hill sprints per week into your training. Find a hill that is 30 degrees (or more) that has a section roughly 12-20 meters long you can sprint.

Start off with no more than 5 sprints per session. Sprint up the hill going nearly all out – shoot just short of 100% intensity. By sprinting at 95-97% intensity your body will recover better and will keep from suffering from fatigue. Push hard, then walk down to recover.

If you are just starting take all the time you need to recover. Time your overall workout and the number of trips up the hill. Your goal should be to increase the amount of work done in each session. Either run more times, or reduce the amount of time it takes to complete the session.

If you are running hill sprints for fat loss then work on keeping your rest periods shorter, but if you want to train for speed then rest completely with your recovery period reaching 5 minutes between sprints.

As you progress add another session per week, increase the length of your sprint (remember Jerry Rice’s hill was 2.5 miles long), and increase the amount of work done each session.

Start running hills and you will see a difference, a difference in your body composition, your energy levels, your performance, and your strength. Get your there and run some hills.

Read More on Hill Sprints

Hill sprinting is not new and there is much more you could read. Here are a few articles that you should take time to read. They include excellent information on adding hill sprints to your training.

• Charles Standly on Hill Sprints on BodyBuilding.com
• Hill Sprints for Fat Loss by Jason Ferruggia.
• Hill Sprints for Fast Fat Loss by Nia Shanks
• Keep it Simple by Ross Enamait

Get Out there and Hit the Hills

Running hills should be part of your training, so get out there and hit the hills. Also keep an eye out for side adventures where you can stop and hit the hills as well.

Let’s hear how you mix hill sprints into your training.

Related Posts:

4 Minute Bodyweight Workouts | 10-Tabatas

Body Transformation Interview with David Siteman Garland of The Rise To The Top

How To Get Lean – Interview with Srdjan Popovic on Visual Impact Muscle Building

Infographic | Anatomy of a Fitness Routine

Free Bodyweight Training eCourse

The winner of the Interval Training Bundle is … Dr. Grove Higgins

After running the very first blog contest on the site we have a winner. Here is the video from the Google Hangout of the amazing drawing. Such suspense.You would not believe the technical difficulties attempting to record a webcam and a web page at the same time.

Even after my repeated efforts the video just didn’t work. So you get to see two screenshots from the video.

I used Randomizer.org to pick three winning number from the 9 entries we had. Here is the setup.

After pressing “randomize” the winning number was selected …. lucky #7 – Dr. Grove Higgins.

Dr Grove Higgins Wins

He has been notified and has already responded so the training bundle is on the way.

Interval Training Bundle

Here is what is headed toward Dr Grove Higgins …

• A SetStarter Interval Timer – When you start doing interval workouts, you need a timer. I’m excited to have the SetStarter as my first blog contest prize. Check out the Complete SetStarter Review
• The 10 Tabatas Workout Program – This is a copy of my recently released product that includes 10 bodyweight workouts using the Tabata protocol. Read more at 10-Tabatas

[Update 5/2/2012]

• NEW PRIZE ADDITION – 5/2/2012 — Rapid Fat Loss Diet – I’m excited to have Ryan Phillips jump on this contest with a complete package of his fat loss program. He’s offered to bundle this with the rest of the training bundle.

Thanks for participating.

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What's making you fat?

Too often I know how easy it is to think we are eating right by watching the calories and grabbing the low-fat version. But … more often than not those choices are producing the exact thing we are attempting to avoid – they make us fat.

Tale of Two Meals

I found the infographic over at InfographicJournal – Tale of Two Meals.

What about you?

Have you been fooled by low-fat tom-foolery? Let’s hear it.

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Infographic | Floss or Die

Here’s your chance to win free stuff – win an interval training bundle. It’s a simple blog contest and a chance for you to win.

Interval Training Bundle

Here’s what’s on the table to be given away for free:

Interval Timer on your thumb

• A SetStarter Interval Timer – When you start doing interval workouts, you need a timer. I’m excited to have the SetStarter as my first blog contest prize. Check out the Complete SetStarter Review
• The 10 Tabatas Workout Program – This is a copy of my recently released product that includes 10 bodyweight workouts using the Tabata protocol. Read more at 10-Tabatas

[Update 5/2/2012]

• NEW PRIZE ADDITION – 5/2/2012 — Rapid Fat Loss Diet – I’m excited to have Ryan Phillips jump on this contest with a complete package of his fat loss program. He’s offered to bundle this with the rest of the training bundle.

Deadline – 7 May 2012 at Noon

But this blog contest for the Interval Training Bundle has a deadline – you must act before noon (Mountain Standard Time) on the 7th of May 2012. That’s one week, and a few hours, to sign up to win.

Rules

The rules are simple.

1. Entry – Enter by submitting a comment. Just fill out the form with your name, your email address, and a comment. Your email will not be shared; remember SPAM is for breakfast. Limit of one entry per email address.
2. Winner Selection – Each entry will be numbered starting with one and counting up. This number will be used to identify the winning number. Randomizer.org will be used to select 3 numbers out of the number of entrants received between 30 April 2012 07:00 MST and 7 May 2012 12:00 MST. These three numbers will used in order to identify a winner, and alternative winner(s) if acceptance emails are not received in time.
3. Notifcation Email – The Winner will be notified live on Google Hangout, on Cube Dweller Fitness, and via email.
4. Winner Acceptance – 48 hours. 48 hours is how long the selected winner will have to respond to the Notification Email.
5. Alternative Winner – If the winner does not respond within 48 hours, the next alternative winner will be notified.
6. Prize Delivery – The Interval Training Bundle will be delivered in three steps:
   1. Winner’s Email – After the winner is selected they will be contacted via email. They must respond, accepting the Interval Training Bundle within 48 hours. Their response should include a physical mailing address so the SetStarted can be delivered.
   2. 10 Tabata Program Email – Another email will be sent after the winner accepts the Interval Training Bundle with a copy of the 10-Tabata training program in PDF format.
   3. SetStarter Timer – After the winner sends a mailing address their new SetStarter Interval timer will be shipped to them from SetStarter.

That’s it. Really it is simple – leave a comment for your chance to win a SetStarter and the 10 Tabatas Program.

Hangout To Find The Winner

The winner will be selected by a random drawing on a Google Hangout at 7pm that evening. Circle me on Google+. Each entrant’s name and email address will be placed into a bowl with the winner selected at random.

I haven’t tried recording a Google Hangout, yet, but that’s the plan. The drawing will be done live, then the video will be posted to the Cube Dweller Fitness YouTube Channel (Are you subscribed, yet?)

Leave A Comment To Enter

So, now it is up to you. Enter now by leaving a comment below.

Let’s hear how you plan to use the SetStarter and 10-Tabata Interval workouts.

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What else should you do while at work to stay healthy? Why not add some yoga to your workday. Check out this guest post from Serio Diaz on 3 tips for yoga at work.

  by  myyogaonline 

As you read this title you are probably saying to yourself, “How can I do yoga at the office?” While of course there is no way you could do an entire series or class, there are still ways you can incorporate it at work. More importantly, its vital that you do some type of yoga during the day otherwise your health can be at risk.

Get Off Your Butt!

It’s no big secret that our sedentary lifestyle is taking a toll on our lives. We sit in front of our desk all day and then go home and watch TV or hang out on Facebook for the rest of the night. I dare you to actually count the hours you spend on your butt or back (I dare you!). Between sleeping, working, and driving, you are hardly ever on your feet and our bodies were designed to be upright. This is why incorporating some yoga practice can make all the difference in the world to break the monotony.

Yoga Can Feel Overwhelming

When people think of yoga, they conjure up all kinds of crazy poses that they could barely do and it can feel a bit overwhelming. So much so that we talk ourselves out of doing it and push it off to the weekend. The truth is that with a few good poses and moves you can actually incorporate it into your daily routine quite easily. But there is something even more important here: breathing.

What Yoga Really Is

Because of our media we associate yoga with some sort of pose of someone bending backwards and looking like a pretzel. The truth is that yoga started off as a practice based around breathing and meditation. Stress is caused by short breath and when you are sitting all day you are not taking full deep breathes. When you do (ever heard of runners high?) it oxygenates the body allowing your blood to circulate at its proper rate that reduces stress. So you want to focus on your breathing and body posture.

3 Yoga Tips For Work

Tip #1 – Breath Deep and Slow

As you sit at your desk try to get in the habit of breathing deep into your diaphragm and at a slow pace. Short quick breaths are what’s causing you all that stress. The next time you are in an argument or “heavy” situation, notice how you stop breathing.

Tip #2 – Take Breaks

Make a commitment and at five minutes to the hour (10:55, 11:55, 12:55, etc…) to stand up and stretch up and down to your feet. Shake your body so that it circulates your blood. Jump up and down (this is what they do in Kundalini Yoga) so that you can get things moving.

Tip #3 – Low Back Stretching

  by  katca_78 

After spending time sitting it is important to stretch your lower back. Place your hands at the curvature of your lower spine/tailbone and as you stand, bend back using your hands as support. When we hunch over all day this is what causes so much of our back problems so this helps to counter that.

Yoga While At Work

If you can commit to five minutes every hour during the entire day (40 minutes) you would be surprised at how much of a difference this will make. Of course this is not going to be the same as a full yoga practice, but something is better then nothing!

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We have another new infographic that is more health related – Floss or Die. If you don’t floss daily then consider these nine serious health risks you may face as a result.

Infographic

Which Tips Will You Add To Your Routine?

They recommend four tips to improve your dental health:

1. Brush Your Teeth 2x Per Day
2. Floss Daily
3. Eat A Balanced Diet
4. Schedule Regular Dental Checkups

So Floss or Die – take care of those chompers and the rest of your body. Your dental health affects the rest of your health.

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Want to burn fat? Want to increase your aerobic conditioning? Want to increase your anaerobic conditioning?

Well what would you say if I told you that you could accomplish all three with just your bodyweight using 4 minute workouts? Meet the 10-Tabata workouts.

10 Tabatas

eBook with Video

1. Burn fat
2. Increase Aerobic Conditioning
3. Increase Anaerobic Conditioning

This form of training is an excellent way to push your fitness to new levels. Better yet, accomplish it in only 4 minutes. I use these workouts combined with strength training, or one those days when I just don’t have time for a full workout. Warmup then hit it hard for 4 minutes and I’m done.

What’s in the 10-Tabata eBook?

The book walks through the background of Dr. Tabata’s research and the specifics of the protocol that bears his name. It also identifies the key aspects that must be there to make your 4-minutes produce the results you want. Too often people will call a workout a “Tabata Workout” but aren’t even close.

This 31 page eBook will walk you through the details of the Tabata protocol. Tabatas are timed workouts, so the eBook offers three different timers that work great for this form of training. No workout should be done without a proper warmup and the 10-Tabatas are no different. The eBook contains a full balanced and dynamic warmup. It will also show you ways to ramp up your intensity to reach the high levels Dr. Tabata prescribed in his studies.

But the core, the foundation, of the 10-Tabata eBook is the exercise library where we walk through 10 unique bodyweight workouts. Each workout is described in detail as well as a link to exclusive video showing the movements.

10-Tabatas – 4 Minutes of Sheer Fun (or Torture)

Check out the eBook. The 10-Tabatas will walk you through the details on how to start using Tabata training in your own conditioning programs. You’ll quickly discover how these 4 minute workouts will either be called sheer fun, or torture.

But these 4 minute bodyweight workouts in the 10-Tabata eBook get the job done: burn fat, increase both aerobic and anaerobic conditioning.

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