You know those days when you’re feeling really good working out and want to finish things off on an especially strong note? This four-minute Tabata workout can get that job done.where you perform 20 seconds of all-out work followed by 10 seconds of rest. You repeat that 30-second sequence eight times for a total of four minutes.
Tabata is a great way to raise your heart rate and challenge your stamina, says Nicolas, who created this full-body, four-minute Tabata workout for SELF. Tabata can also help you work on your power, she adds, since it encourages you to tackle moves at the highest intensity possible. And because the bursts of work in Tabata only last 20 seconds and the overall sequence is quite short, it’s a less intimidating, more approachable form of HIIT. After all, you’re done in just four minutes.
There are loads of ways to incorporate Tabata into your routine. As mentioned, Tabata is stellar at the end of a workout as an intense, sweaty finisher. Nicolas also loves to do Tabatas after her warm-up and before her main workout to help fire up specific muscle groups. Additionally, Tabata can serve as a
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