A typical Sunday is usually filled with excess sleep, a plethora of football, and far to many calories. Although I support everyone having a “cheat” day or an “off” day, you can still have fun on Sunday without having to loosen a notch on your belt.
Sure you need time to sit back and relax, catch up on the week, watch some football, and maybe have that piece of pizza you have been craving since Monday morning. However, can you find an extra 10 minutes in your day? Of course you can! One of the most time-efficient workouts is something called Tabata. Created by Izumi Tabata, this is one of the most intense workouts designed to be completed in single digit minutes.
“The rate of increase in VO2max is one the highest ever reported.” -Izumi Tabata, Japan
There are several variations of the Tabata workout around, but the original is outlined as follows:
*5 minute warm-up
*8 intervals of 20 seconds all-out intensity followed by 10 seconds of rest
*2 minute cool-down
Although short in nature, this is an intense workout. It should not be completed by beginners nor people with any musculoskeletal injuries. I recommend you receive a fitness evaluation before completing an exercise program.
Here is the Tabata workout that I completed this Sunday:
5 minute aerodyne bike warm-up
8 stations (20 seconds all out intensity, 10 second rest between each exercise):
-KB clean and press
-Med ball overhead slams
So in 9 minutes, plus cool-down, I got a full-body workout that jump-started my day, gave me a boost in metabolism, and burned a few calories.
You can’t beat it for a Sunday “off” day!
Enjoy the rest of the weekend, the snow, and of course, GO PATS!
Doug Spurling, CSCS, NSCA-CPT
Spurling Training Systems
PO Box 804
Kennebunkport. ME 04046