Brooke Ence Reveals Her Favorite Form of Training

Forget about cardio. This is what you need to be doing!

Boss Workouts Shape and Burn

CrossFit star, Brooke Ence, has revealed her favorite method of training that requires a minimum amount of time, but the maximum amount of effort.

This form of training is known as the Tabata protocol. Have you ever tried HIIT? Well, Tabata is pretty much one of the most popular forms of HIIT. If you’re unaware of how Tabata works, allow me to explain…

from_brookeHow Tabata HIIT’s the Spot – 4 minutes to crushing cardio

Typically, Tabata is performed with intervals of 20 seconds’ worth of work, and 10 seconds’ worth of recovery. The thing about Tabata is that it’s working phase is twice as long as it’s recovery phase. Meaning that, if done properly, you’ll feel like you’re on the verge of death afterward.

Like HIIT, Tabata can be performed with most exercises, and so is not limited to one specific movement or cardio machine.

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Another thing that makes Tabata such a fan-favorite, is that it’s not very time-consuming. Four minutes — four minutes is all it takes to get that Tabata in.

Scientifically Proven to Kick Butt

Although it may not burn as many calories during that four-minute period, it does, however, improve glucose metabolism, and it increases the Excess Post-Exercise Oxygen Consumption (EPOC), which, in turn, allows you to burn more calories for a 24-hour period. [1]

To see how Brooke Ence performs her training using the Tabata method, head on to the next page!

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Tabata Workout for Women

If CrossFit isn’t your shindig, here’s an example Tabata routine that can literally be performed anywhere:

Perform this circuit by doing one set of each exercise. Once all exercises are complete, your Tabata routine is done and dusted!

  • Mountain Climbers — 20 seconds of max reps, 10 seconds rest
  • High Knee Jog — 20 seconds of max reps, 10 seconds rest
  • Burpee — 20 seconds of max reps, 10 seconds rest
  • Air Squat — 20 seconds of max reps, 10 seconds rest
  • Mountain Climbers — 20 seconds of max reps, 10 seconds rest
  • High Knee Jog — 20 seconds of max reps, 10 seconds rest
  • Burpee — 20 seconds of max reps, 10 seconds rest
  • Air Squat — 20 seconds of max reps, 10 seconds rest

All the best.

References

  1. Tabata I, et al. Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max.Medicine & Science in Sports &amp Exercise. 1996.

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[Updated 14/11/2018]

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