Michael Volkmar - Tabata Workout Handbook, Volume 2: More Than 100 All-New, High Intensity Interval Training Workouts for All Fitness Levels

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Text copyright 2017 Mike Volkmar All rights reserved. No part of this book may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic or otherwise, without written permission from the Publisher. Library of Congress Cataloging-in-Publication Data is available upon request.
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Izumi Tabata and his colleagues, studying the effects high-intensity intermittent training (HIIT) for short bursts of time, when compared to steady-state cardio, or cardio exercise that remains at roughly the same intensity for the duration of a standard 60 minute workout. Their conclusions would revolutionize the cardiovascular and conditioning world, as they demonstrated that standard, steady-state cardio would increase a persons aerobic power, but would do little to nothing for their anaerobic capacity. However, high-intensity training in short burstswhat would come to be known as a Tabata intervalproduced not only aerobic, but anaerobic benefits. The bottom line is that a combination of the twosteady-state and high intensity bothprovides the most benefit for fitness and body composition improvement. In other words, Tabata workouts by themselves are not magic (no matter what the headlines might say). No single piece of equipment, workout program, or fitness protocol can provide you with impossible results.

Your best and healthiest body will always be a result of a mixture of cardio (high and low intensity) workouts, strength/resistance training, and a consistently healthy diet. But while Tabatas may not be magic, they absolutely are exciting, challenging, and provide the benefits of both cardio and strength training simultaneously. And this book is filled with over 100 workouts focused on cardio and strength training, using all the most effective tools in the modern gym, including:

• Kettlebells
• Dumbbell
• Barbells
• Strength bands
• Mini bands
• Your body weight
• Medicine balls
• Pool
• Plyometrics
• Physioballs
• Cardio machines

• Stick to 34 sessions per week
• Start each session with a 10-minute warm-up at about 50% of max intensity
• Start with the body weight, core strength, and aquatic workouts and build up to the more specific workouts
• Perform the workouts in the order listed.
• Perform additional sets of the mobility warm-ups to bulletproof your body from future injury.
• Perform the first set at 50% effort to learn the movements and prepare your body more intense work.
• Pay attention to the Tabata Progressions chart in the next section.
• Finish each session with 2030 minutes of steady state cardio at 70% intensity, or do that cardio as a separate workout on off days. Think of your week in terms of Tabata Days and Aerobic Days.

• After a complete warm-up (detailed in the next section) or your regular workout, you have 8 intervals of the following protocol: a.20 seconds of maximum intensity (with proper technique) b.Rest for 10 seconds trying to control your breathing c.Repeat those 8 intervals of the same exercise for 4 minutes total work
• This book programs 4 exercises per workout for a total of 16 minutes of work

Work your way up to 20 seconds work and 10 seconds rest; in other words, you should be looking for negative rest periodsmore work time than rest time. Your workouts should follow these weekly progressions:

• Each workout consists of four exercises.
• Each exercise calls for 8 sets of 20 seconds of work with 10 seconds of rest per exercise (4 minutes total). Complete the reps and sets for each exercise before moving on to the next.
• 4 minutes per exercise x 4 exercises per workout =16 minutes

• It can be an increase in the difficulty of an exercise
  • For example, a progression from RDL to Hang Clean, or from Goblet Squat to Barbell Front Squat, or to any plyometric or jumps exercise
• In can be an increase in the speed of movement
  • Increasing your speed of movement allows you to get more repetitions completed, but do not allow the additional speed compromise your technique.
• It can be additional weight on the barbell
  • If you are coming from a traditional 3 sets of 10 repetitions program, performing 20 seconds of continuous work could be quite a shock to the system.