That's what my treadmill tells me that I've burned when I perform this specific workout. I'm 42-years-old at 215 pounds, so obviously results vary.But I guarantee that you will be burning and sweating long after you take your post-workout shower. And that's a good thing, as it means that your body is eating fat and your metabolic thermostat is turned up on high. This workout will also boost your HGH levels, an added bonus.
This is an intermediate to advanced exercise, so if you're a beginning runner, I would not attempt it. Always check with a doctor before beginning any intense exercise program.
Using the Tabata principle of 20 seconds working out followed by 10 seconds rest, here's how the workout breaks down. You will also need a treadmill in order to adjust the incline gradient.
*Note: My treadmill only inclines to 12%. Many commercial ones found in gyms incline to 15%. Incline to the highest point the treadmill goes before reducing the gradient.
Minute 1.0: 20 on/10 off - 0.0% incline
Minute 1.5: 20 on/10 off - 0.5% incline
Minute 2.0: 20 on/10 off - 1.0% incline
Minute 2.5: 20 on/10 off - 1.5% incline
Minute 3.0: 20 on/10 off - 2.0% incline
Minute 3.5: 20 on/10 off - 2.5% incline
Minute 4.0: 20 on/10 off - 3.0% incline
Minute 4.5: 20 on/10 off - 3.5% incline
Minute 5.0: 20 on/10 off - 4.0% incline
Minute 5.5: 20 on/10 off - 4.5% incline
Minute 6.0: 20 on/10 off - 5.0% incline
Minute 6.5: 20 on/10 off - 5.5% incline
Minute 7.0: 20 on/10 off - 6.0% incline
Minute 7.5: 20 on/10 off - 6.5% incline
Minute 8.0: 20 on/10 off - 7.0% incline
Minute 8.5: 20 on/10 off - 7.5% incline
Minute 9.0: 20 on/10 off - 8.0% incline
Minute 9.5: 20 on/10 off - 8.5% incline
Minute 10.0: 20 on/10 off - 9.0% incline
Minute 10.5: 20 on/10 off - 9.5% incline
Minute 11.0: 20 on/10 off - 10.0% incline
Minute 11.5: 20 on/10 off - 10.5% incline
Minute 12.0: 20 on/10 off - 11.0% incline
Minute 12.5: 20 on/10 off - 11.5% incline
Minute 13.0: 20 on/10 off - 12.0% incline
Minute 13.5: 20 on/10 off - 11.5% incline
Minute 14.0: 20 on/10 off - 11.0% incline
Minute 14.5: 20 on/10 off - 10.5% incline
Minute 15.0: 20 on/10 off - 10.0% incline
Minute 15.5: 20 on/10 off - 9.5% incline
Minute 16.0: 20 on/10 off - 9.0% incline
Minute 16.5: 20 on/10 off - 8.5% incline
Minute 17.0: 20 on/10 off - 8.0% incline
Minute 17.5: 20 on/10 off - 7.5% incline
Minute 18.0: 20 on/10 off - 7.0% incline
Minute 18.5: 20 on/10 off - 6.5% incline
Minute 19.0: 20 on/10 off - 6.0% incline
Minute 19.5: 20 on/10 off - 5.5% incline
Minute 20.0: 20 on/10 off - 5.0% incline
Minute 20.5: 20 on/10 off - 4.5% incline
Minute 21.0: 20 on/10 off - 4.0% incline
Minute 21.5: 20 on/10 off - 3.5% incline
Minute 22.0: 20 on/10 off - 3.5% incline
Minute 22.5: 20 on/10 off - 3.0% incline
Minute 23.0: 20 on/10 off - 2.5% incline
Minute 23.5: 20 on/10 off - 2.0% incline
Minute 24.0: 20 on/10 off - 1.5% incline
Minute 24.5: 20 on/10 off - 1.0% incline
Minute 25.0: 20 on/10 off - 0.5% incline
Minute 25.5: 20 on/10 off - 0.0% incline
Minute 26.0: 20 on/10 off - 0.5% incline
Minute 26.5: 20 on/10 off - 1.0% incline
Minute 27.0: 20 on/10 off - 1.5% incline
Minute 27.5: 20 on/10 off - 2.0% incline
Minute 28.0: 20 on/10 off - 2.5% incline
Minute 28.5: 20 on/10 off - 3.0% incline
Minute 29.0: 20 on/10 off - 3.5% incline
Minute 29.5: 20 on/10 off - 4.0% incline
Minute 30.0: 20 on/10 off - 5.5% incline
Two minute cool down - 0.0 incline
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I always thought that the Tabata approach involved working at maximum intensity during the "20 on" periods. With so many repititions here, you can't possible be advocating that much intensity, are you?
ReplyDeleteYep, "20 on" is high intensity. Like I said, it's an intermediate to advanced workout. And certainly not for the faint of heart.
ReplyDelete