The Maniac crew is at it again this morning unleashing the Mayhem TABATA style. This no holds barred approach to high intensity intervals is a sure fire way to blast fat and get a great conditioning workout in 20 minutes or LESS!
Today the crew did 4 different TABATA stations which consists of 20 seconds of all out effort followed by 10 seconds of absolute rest, then repeat for a total of 4 minutes.
If you’d like to try this Routine at home or in your own gym here is what we did:
- Sprints
- Flutter Kicks
- Jump Rope (Jumping Jacks or Quick Box Steps can be used instead)
- Dying Cockroach
Again, each drill is 4 minutes in length and completed for 8 full rounds. We took breaks between drills to allow recovery and water before moving onto the next exercise.
Of course, any MXT workout wouldn’t be complete without a great BURN OUT which consisted of various drills and ended with Conveyor Belt Sprints as shown in the video below...
Ok, ok - for you technical folks out there, TABATA dictates that after a 10 minute warm you do a 4 minute workout and then you're done!
The TRUE Tabata protocol is to work at 170% of your VO2Max for 20 seconds (which happens to be the highest amount of oxygen your body can consume and use for energy) followed by the 10 seconds of rest to try and fully recover.
The only way for us to test whether our members are even close to this is with the use of oxygen and carbon dioxide analyzers as seen here....
Ooops, sorry, wrong image....
Ah YES! There's the right one!
Where did TABATA come from?
This system was developed and tested by Japanese researcher Dr. Izumi Tabata in 1996. With the test subjects, just one 4 minute session burned as many calories as a 60 minute jog.
Over a six week period of 4 sessions per week (with a single session of long-duration cardio added in), Tabata was shown to be more effective at improving the bodies aerobic and anaerobic capacity compared to regular moderate-intensity aerobic exercise.
Since its popularity, there are many training facilities and gyms (like us) who have adopted a prototype of this training system used to give members a great challenge and improve their overall quality of life.
So can we truly call it a Tabata workout if we're not following the protocol of 4 minutes at 170% of VO2 Max -
Not really... But we can say - OH WHAT A HELL OF A WORKOUT!!!
Give it a go and try to keep up, after all, you're only in competition with yourself when you give Tabata everything you've got!
Get Work Done!
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