One thing I have learned about training for fat loss is to constantly keep your body guessing by frequently changing up your workouts. You want to prevent your body from adapting to your workouts so that your metabolism is very inefficient. This results in maximal calorie burn both during and after your workouts and also activated your bodies "fight or flight" response. I am convinced that this is the X-Factor in fat loss training for if you make your body feel like it's exerting the type of energy needed to overcome what it perceives as a potentially deadly stress... YOU FORCE YOUR BODY TO CHANGE!
Another way to do Tabatas that allows you to crank the intensity up a notch with the exercises why still staying true to the brutal fat loss timelines is to perform Tabatas as an 8-Exercise Circuit. Because you have over 4 minutes before you'll perform each exercise again, this full recovery allows you to choose the most advanced exercises variations for each movement pattern in your workout. Remember the greater intensity, the greater the afterburn, and the more your body changes!
Check out my workout for today:
Pre-Workout A- 5 minutes
8-Exercise Tabata Circuit
- Perform each exercise for max reps for 20 s, with a 10 s transition to the next exercise in the exact exercise order listed below for 4 straight minutes:
Exercise#1- Unilateral Horizontal Push Variation @ Left Arm Incline Push-ups
Exercise#2- Uniliateral Horizontal Push Variation @ Right Arm Incline Push-ups
Exercise#3- Bilateral Hip-Dominant Variation @ KB Swings
Exercise#4- Unilateral Knee-Dominant Variation @ Contralateral Sandbag Rear Foot Elevated Split Squats- Left Lef Fwd
Exercise#5- Unilateral Knee-Dominant Variation @ Contralateral Sandbag Rear Foot Elevated Split Squats- Right Leg Fwd
Exercise#6- Horizontal Pull Variation @ Suspended Rows with Feet Elevated on Stability Ball
Exercise#7- Core-Trunk Dominant Variation @ Med Ball Upper Body Twists
Exercise#8- Core Linear Stabilization Variation @ Valslide Push-Aways
- After completing the last exercise, take a 1-minute rest and transition
- Perform this 5-minute sequence 4x for 20 total minutes
Decided to do a total core finisher. I was literally swimming in my own sweat in drool by the last round, this was friggin' unreal!!!
Finisher A- “30-30’s”
Exercise#1- Anterior Core: Alternating Opposite Arm-Leg Front Pillar
Exercise#2- Posterior Chain: Airplane Hold
Perform this 1-minute round 5x for 5 total minutes
Post-Workout- 5 minutes
HELLUVA WAY TO CRANK IT FOR THE WEEKEND... GET SEXY FRIDAY!
Listen and Lose Fat!
BJ
http://www.workoutmuse.com/
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BJ Gaddour, CSCS
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- Workout Muse
- Celebrity Trainer And Real World Fat Loss Expert BJ Gaddour, CSCS, Uncovers Metabolism Boosting Secret To Melting Off 2-3 Pounds of Ugly, Unwanted Body Fat Per WEEK! Use His Scientifically Proven Interval Training System That Burns NINE Times More Fat Than The Outdated Long, Slow, And Boring Aerobic Alternative To Lose Weight Faster Than Ever Before! Not Only Will You Burn A Massive Amount Of Calories During His Workouts, But Your Body Will Be In A Pure Fat-Burning Mode For The Next 24-48 Hours! This Phenomenon Is Due To The Powerful AFTERBURN Created By His Rapid Fat Loss Training System. Plus, His Secret Training Weapon Is Clinically Proven To Increase Workout Motivation, Consistency, And Performance. Premier Sound Designer Topher Farrell Integrates The Science of Interval Training With The Power Of Sound Through Music and Rhythmic Audio Arrangements That Guarantee To Keep You Moving and Motivated! With Workout Muse As Your PERSONAL MUSIC TRAINER You'll Never Want to Skip Another Workout Again! Just PRESS PLAY And Rock Out While You Workout So You Can Look Better Naked Fast!