Over the last 8 weeks or so I have been playing around with a high intense interval training workout called the Tabata Method. This method uses 20 seconds of an exercise, followed by a 10 second rest, and repeat another 7 times. That means it is only a 4 minute workout!  You can choose the one exercise (push ups for example) or different exercises targeting different muscle groups. This is one set I did this morning that worked on cardio  –

  • Star Jumps 20 Seconds (10 second rest)
  • Burpees 20 Seconds (10 second rest)
  • Butt Flickers 20 Seconds (10 second rest)
  • Standard push ups 20 Seconds (10 second rest)
  • Star Jumps 20 Seconds (10 second rest)
  • Burpees 20 Seconds (10 second rest)
  • Butt Flickers 20 Seconds (10 second rest)
  • Standard push ups 20 Seconds (10 second rest)

It hurts. Really hurts. Not just this particular set, but they all hurt. This is due to the lack of time in between the exercises. Most exercises focuses on either an aerobic fitness or anaerobic fitness – this one works on both!

I have also developed a number of sets utilising karate techniques, and will be introducing them into our karate and fitness programs. The first one will be for our first class of the year on Monday January 10, and am sure the students will appreciate the different exercises.

If you would like to know more about the sets I created, simply leave a comment and I will get back to you.

Best regards,

Cheyne McMahon

Australian Karate Academy

www.aka.com.au

0403 350 330

This entry was posted in Fitness.

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