Workout 1st July ’10

Awesome workout today! Loved every bit of it. So today’s workout was a bunch of Tabatas. This is some little information about the Tabata Protocol.

– A tabata protocol is a 4 min workout with 20 sec of work and 10 sec of rest repeated for a total of 8 rounds [(20+10) x 8 = 240 sec = 4 min]

– The idea is to work at close to 100% intensity during the 20 sec of work and rest completely during the 10 sec rest period. You are encouraged to work at intensities much higher than you would normally because you need to sustain the intensity only for a very short duration. For eg. If you generally run at a 6 mph pace you can very well run at 10 mph or even higher during a tabata workout depending on your level of fitness*.

– Now you’re thinking how effective can a 4 min workout be right? Research has proved that the tabata protocol results in amazing fat loss results with minimal time spent exercising. If you do the protocol in the intensities that you are supposed to… results are definite. Your endurance will go through the roof and you will shed fat**! Please read the abstract of the study here.

For more information on the tabata protocol click here.

Warm up:

1/2 mile run

(10 squats, 10 lunges, 10 situps) x 2

Light stretches

Workout:

Tabata One Arm Dumbbell Snatches

Raj (35 lbs) – 7, 7, 6, 6, 6, 6, 6, 6 = 50 total

Vidya (15 lbs) – 7, 7, 6, 7, 7, 6, 7 , 7 = 54 total

* Rest 2 min

Tabata Squats

Raj – 20, 18, 16, 15, 15, 15, 15, 15 = 134

Vidya – 14, 14, 11, 13, 0, 10, 10, 10 = 92 (Left knee pain… so took it a little easy)

* Rest 2 min

Tabata Situps

Raj – 14, 13, 12, 12, 11, 11, 12, 12 = 97

Vidya – 12, 12, 10, 10, 10, 10, 10, 12 = 86

* Rest 2 min

Tabata Hill Run on Treadmill

Raj – 10% incline; 6 mph – 7.5 mph

Vidya – 8% incline; 5 mph

Total workout time – 40 mins (including warm-up & stretching)

I was all kinds of beat up at the end of the workout… and so was Vidya! Try it for yourself!

* Consult your doctor before doing this workout if you have any issues with high intensity exercising.

** This is assuming you are eating clean of course! There’s no way around it. Whatever the workout be… there is no magical movement where you eat all the shit you want and get into great shape.

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2 responses to “Workout 1st July ’10

  1. Sandeep July 1, 2010 at 11:20 pm

    Bro..this sounds crazy..but am going to give this a shot..

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