LMV Workout Series: Tabata Sprints

Posted on: May 10th, 2013 by paul

First off, you are probably asking “what is Tabata?”. Its a form of high intensity interval training that maximizes results. Generally, the workouts consist of combining intense work to minimal rest at a 2:1 ratio for a short period of time. The end result is an increase in anaerobic capacity, aerobic capacity, V02 Max, all while burning fat. Sticking with the general theme of the LMV Workout series, these workouts aim to get the best results without having to be in the gym all day. 

If you are doing this workout correctly, you will be challenged to finish it. By the end, you may have to lay down or may be seeing stars. The goal is to complete your ‘work’ portion as near to 100% intensity as possible. For this workout in particular, you are going to be sprinting for 20 seconds, followed by 10 seconds of rest. You will complete this 8 times and be done in less than 4 minutes. After 3 minutes of rest, complete this set of 8 sprints an additional time and then you will be finished.

The good part about this workout is that you have no time to think about how much pain you are in because there is very little rest. The bad part is that it pushes you to your physical and mental peak. This workout is not for the faint of heart. But luckily, its over after 4 minutes. Try to complete two sets of the 4 minute groups. If you as completely gassed after the first set, work your way up to doing 2 sets.


Tabata Sprint Intervals

General Warmup:

Light Jog

Dynamic Warmup:

Same as usual. You can throw in a few new exercises each day so the warm-up doesn’t become boring

Core Circuit (3 Sets):

A1 – Leg Raises x 20 reps

A2 – Lateral Scissors (Laying on your back cross your legs side to side) x 20 reps

A3 – Vertical Scissors  (Laying on your back cross your legs up and down) x 20 reps

Tabata Sprint Intervals

20:10 Work to Rest – 8 reps – 2 sets – 3 minute rest

– Sprint for 20 seconds (90-100 max intensity) then take a 10 second rest – complete 8 sets like this

– Take a 3 minute rest then complete another set of 8 reps

Cooldown Stretch

For today’s stretch, focus on your hamstrings. The two sprint workouts for the week have been very challenging and put a lot of demand on your legs. With intense sprints like these, your hamstrings usually take the brunt of the pain when it comes to muscle soreness. Try to prevent or minimize this by doing proper hamstring stretches and holding your stretches for 30-120 seconds.

For any questions, please email dave@lastminutevacations.ca



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