How to Lose Weight With Strength Conditioning & Cardio

Tabata-focused exercises can give you a lean figure.

Tabata intervals are a method of utilizing aspects of cardio and resistance training. It may be completed in as little as eight minutes -- but it will be an intense eight minutes. Tabata lets you utilize any exercise you wish but forces you to perform that exercise as quickly as you possibly can. As a result, professional sports trainer Nick Tumminello says that Tabata workouts are the most effective exercise to burn fat.

Things You'll Need

• A timer

Instructions

1. Identify areas of the body you want to improve. Tabata intervals work best with large muscle groups. If you wish to target your arms, perform push-ups or pull-ups rather than dumbbell curls. Common exercises used with Tabata intervals are bench presses, sprints, split squat jumps, v sit-ups, burpees and kettlebell routines.

2. Grab a timer or clock with a second hand. Perform your chosen exercise as fast as possible for 20 seconds. After 20 seconds, rest 10 seconds. After the 10 second rest has passed, begin another 20 second iteration performing repetitions as quickly as possible. In total, you will perform sixteen 20 second intervals and sixteen 10 second rest intervals. A rest interval always follows an active exercise interval.

3. Rest at least one day between each Tabata training. Because Tabata workouts greatly tax the body, Tumminello recommends using Tabata no more than three times per week.

Tips & Warnings

• Start off slow with Tabata workouts. Because Tabata intervals promote strong lactic acid buildup during exercise, you might have an urge to vomit.

References

• "T Nation": Six New Tabata Workouts for Fast Fat Loss; Nick Tumminello
• Wayne State University: Microwave Workouts/Tabata Training
• Interval Training: The Fastest Way to Fitness and Fat Loss