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Tabata Workouts Part IV : No more boring cardio!

Do you spend hours each week doing cardio?

If so, I have some disturbing news for you, too much cardio could be slowly killing you.

Yes, you read that right.

Excessive cardio, brings several health risks with it, these include:

  • decreased efficiency in your fat metabolism
  • increased production of the stress hormone, cortisol
  • increased systemic inflammation
  • increased oxidative damage (free radical production)

While exercise is primarily intended to work skeletal muscle, you need to remember that the heart is also a muscle and it also gets worked. Like any muscle that gets worked, it will respond to this excessive exercise by “bulking up”. This ultimately reduces the volume of blood it can hold and pump, as well as reducing the flexibility of heart tissue.

A study at the St. Luke’s Hospital of Kansas city showed that excessive cardio (more than 1 hour per day) increases your risk of heart disease and results in lasting structural changes to the tissues and large arteries.

These effects were even more pronounced in athletes who compete in marathons, iron-distance triathlons and long distance bicycle races.

So, while most people are probably not at risk for this, know that more cardio is not better if you are trying to lose fat, in fact, that outlook may send you to an early grave..

Your best bet at looking after your health and maximizing your fat-burning and conditioning is sticking with shorter, more intense workouts, much like the Tabata workouts you have been doing the last 3 weeks.

So, to finish off the Tabata challenge, here are your final workouts.

Most of these workouts are “stacked”, so there will be several Tabatas put together to give you a longer workout. If you want to do that as a stand alone-workout you can, but if you’d like to use it as a “finisher” that burns fat at the end of your workout and jacks up your metabolism, then it is perfect!

If you haven’t yet done week 1, week 2 and week 3, then start there, as these workouts in the final week are tough, especially if you stack all of the Tabatas together.

Lastly, if you know anyone who is “stuck on the cardio” train, doing over an hour of cardio per day, then I suggest you share this article and the referenced study with them, as they might be doing themselves some major long-term damage.

Your workouts are below, enjoy and remember to leave your comments and to share the article with others.

Also, hit the follow button on your right and follow me on facebook, I often post many workout tips there that are not shared on the site!

Tabata Workout #1:

20 Seconds Burpees, 10 seconds rest
20 seconds Groiners, 10 seconds rest
20 Seconds Burpees, 10 seconds rest
20 seconds Groiners, 10 seconds rest
20 Seconds Burpees, 10 seconds rest
20 seconds Groiners, 10 seconds rest
20 Seconds Burpees, 10 seconds rest
20 seconds Groiners, 10 seconds rest

rest 2 minutes

20 seconds, squats, 10 seconds rest
20 seconds plyometric Lunges
20 seconds, squats, 10 seconds rest
20 seconds plyometric Lunges
20 seconds, squats, 10 seconds rest
20 seconds plyometric Lunges
20 seconds, squats, 10 seconds rest
20 seconds plyometric Lunges

*Plyometric lunges were demonstrated in the Tabata workouts in week 2


How to do burpees:


How to do groiners:

Tabata workout #2:

20 seconds push ups, 10 seconds rest
20 seconds Jump squats, 10 seconds rest
20 seconds push ups, 10 seconds rest
20 seconds Jump squats, 10 seconds rest
20 seconds push ups, 10 seconds rest
20 seconds Jump squats, 10 seconds rest
20 seconds push ups, 10 seconds rest
20 seconds Jump squats, 10 seconds rest

rest 2 minutes

20 seconds mountain climbers, 10 seconds rest
20 seconds mountain climbers, 10 seconds rest
20 seconds mountain climbers, 10 seconds rest
20 seconds mountain climbers, 10 seconds rest
20 seconds mountain climbers, 10 seconds rest
20 seconds mountain climbers, 10 seconds rest
20 seconds mountain climbers, 10 seconds rest
20 seconds mountain climbers, 10 seconds rest
20 seconds mountain climbers, 10 seconds rest

How to do push ups:

How to do jump squats:

How to do mountain climbers:

Tabata workout #3:

Tabata Barbell complex:

This is the same Barbell complex mentioned in week 3. Try to use a weight slightly higher than last week. You will also do an extra circuit this week, for a total of 3 rounds.

  1. 20 seconds deadlifts, 10 seconds rest
  2. 20 seconds bent -over rows, 10 seconds rest
  3. 20 seconds hang cleans, 10 seconds rest
  4. 20 seconds push-press, 10 seconds rest
  5. 20 seconds back squats, 10 seconds rest

Go through the circuit 3 times.

Choose the heaviest weight possible that allows you to complete all the exercises and to keep going for 20 seconds, it should be a CHALLENGING 20 seconds though, do not go too light..

If you enjoyed these workouts, please share them and leave your comments below:

 

Other Articles about muscle building, fat-loss and health: 

MCT Oil – The most underrated supplement.

‘Greasing the Groove’ – an unconventional way to increase strength.

How to customize your weight training program based on your muscle fiber type.


To view even more articles go here: 

 

Disclaimer:  I am not a medical doctor, registered nurse, dietician or other healthcare provider. The information I have provided is based on my personal experience and thorough studies on the subject matter. The possible risks of using any exercise should always be discussed with your doctor. For more information, please see the full Disclaimer page.