On the Road and still want to build muscle? Don’t have access to a gym? Use The Refined Beast’s Tabata Workout.
Tabata is simple. Brutally simple.
20 seconds of performing one specific exercise.
10 seconds of rest.
Complete 8 rounds.
20 seconds on. 10 seconds off. Repeat. Remember that 8 rounds is the goal. It won’t be easy. You probably will not complete the full 8 rounds on your first attempt.
Quick background On What Tabata actually Is:
Tabata training was discovered by a Japanese scientist named Dr. Izumi Tabata. Leading a team of researchers from the National Institute of Fitness and Sports in Tokyo; Dr Tabata set out to determine the most efficient method to build both aerobic (cardio) and anaerobic (muscle mass) systems in active athletes.
Dr. Tabata and his team conducted research on two groups of athletes. The first group trained at a moderate intensity level for one hour, five days a week – for six weeks.
The second group also worked out five days a week BUT instead of working for one hour- each workout lasted ONLY four minutes. That is the 20 seconds of exercise. 10 seconds of rest and so forth
After six weeks group 1 had increased their aerobic system (cardio), but showed little results for their anaerobic system (muscle mass).
Group 2 showed much more increase in their aerobic system than Group 1, AND increased their anaerobic system by 28 percent.
In conclusion, high-intensity interval training has more impact on both the aerobic and anaerobic systems. A LOT more actually. It boosted the athletes Cardio and Muscle mass in that 4 minutes then an entire hour of moderate exercise. High level athletes have been incorporating Tabata ever since in their training regimens.
So why don’t you see more people at the gym doing Tabata? Its very very difficult. Humans gravitate towards the easy path. No one wants to be seen shaking and quivering to complete one last body weight air squat. Most guys don’t want to be seen doing “girl push-ups” with their legs resting on the floor while they kill themselves to complete the last couple rounds of Tabata Push-ups.
Tabata is Brutal. But the results are incredible. If it were easy then everyone would do it. If you can put your ego aside attempt to complete the 8 rounds you will push your body to elevated levels of fitness.
If your attempting Tabata on an exercise where proper form is paramount; do not continue if your form is compromised. Injuries often occur when you push forward regardless of what your body is telling you.
With all that said, here is the simple, brutal and effective workout to get you going with you do not have access to a weight room or equipment:
Push-Ups: 20 seconds on. 10 seconds off. 8 times.
REST 2 Minutes.
Air-Squats: 20 seconds on. 10 seconds off. 8 times.
REST 2 Minutes
Mountain-Climbers: 20 seconds on. 10 seconds of. 8 times.
REST 2 Minutes
Burpees: 20 seconds on. 10 seconds of. 8 times.
In all, that is a little over 24 minutes. It might not sound like much but it will be extremely difficult to complete all 8 rounds.
you’ll need a simple stopwatch or the easiest route to take is finding a free Tabata or interval training app on the app store. there are plenty to choose from and many are free.
Once your back at the gym or have access to weights you can start experimenting with some of your regular lifts.
Remember: If it were easy then everyone would do it. The results will speak for themselves but you will suffer blood, sweat and tears to get there. Good luck!
Disclaimer: Tabata is Brutal. Even dangerous if you go into this unprepared and unwilling to leave your ego at the door. Using Tabata on advanced lift like Deadlift or weighted squats is a good way to damage your lower back. Always consult your doctor if you experience pain. be safe out there.