This workout takes 20 minutes and is extremely challenging. There are 4 parts to this workout. Each part is 5 minutes long and consists of 4 minutes of Tabata interval training, 30 seconds of the plank and 30 seconds of core crunches.
Tabata protocol is 20 seconds of intense work followed by 10 seconds of rest for 4 minutes (8 rounds). If you are a beginner do 15 seconds of work and 15 seconds of rest for 4 minutes (8 rounds).
Tabata protocol was designed by Izumi Tabata who found out that 4 minutes of Tabata training was as beneficial as 40 minutes of long endurance cardio. The benefits are higher tolerance to pain caused by lactic acid, better ability of the body to deliver oxygen to the working muscles, stronger heart muscle, and stimulation of metabolism so you will be burning calories and fat for long time even after your training is over.
I hope you enjoy the workout, good luck!
Tags: Personal Trainer Galway
Hi Jessica. If you want to do this training inside, would using a cordless skipping rope have the same effect? I’ve just found this one on Amazon and was thinking of trying it. http://www.amazon.co.uk/Digital-Cordless-Jumping-Calorie-Count/dp/B004MF7250/ref=sr_1_18?ie=UTF8&qid=1318458749&sr=8-18
not really if I’m honest… If you use a proper rope you could burn some serious calories!
.Do you have a back garden or any room with a high enough ceiling?
If you buy a cloth rope (argos €4), it will not damage the place xx