Tabata Sprints
In the previous post, I outlined the reasons for getting rid of chronic cardio for good and focusing on more intensity in less time for better results. My favorite high intensity workout is Tabata sprints. It's for all ages and all levels of fitness, because everyone's "highest" intensity is different and the mode of exercise can varied.
Mark Sisson did a good job of outlining the data behind Tabata sprints here.
Tabata Sprints:
1. Get a watch that displays seconds
2. Decide what you are going to do and do a little warm-up. When I do them at the gym on the bike, I pedal at a moderate resistance level for 2-3 minutes.
3. Wait until you reach :00 seconds on your watch
4. Go with all out full intensity for 20 seconds.
5. When you hit the :20 mark, rest for 10 seconds.
6. At the :30 mark, go all out with full intensity to :50.
7. Rest for 10 seconds, at the :00 mark go again as hard as you can for 20 seconds
8. 8 full cycles. 4 minutes of total workout.
That's it. You should be cooked after this. You don't need any more exercise today. If you want to do some light core work like planks that's fine.
I have done Tabata sprints a variety of ways: straight running on the road, recumbant bike at the gym, in a kayak and on a rowing machine. You are working different muscles in different ways, but know that simply doing them is the most important part.
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