I use the tabata workout method sometimes inbetween circuits. This really pushes you to get your heart rate up.
What is the tabata method?
Tabata interval training is the single most effective type of high intensity interval training, its also the most intense by far, and surprisingly its the shortest in duration, it only last for four minutes... but those four minutes produce remarkable effects.
Tabata intervals follow this structure:
- Push hard for 20 seconds
- Rest for 10 seconds
- Repeat this eight times
An easy way to try this is on the treadmill. Set the speed to a 9 or 10, almost to the highest setting possible. Watch the timer and jump on for exactly 20 seconds, then jump your feet off to the sides for 10 seconds and jump back on for your full out sprint for another 20 seconds. Do this eight times. Walk for at least 4 minutes and let your heart rate come down before doing this again. Aim for 4 tabata sets each workout.
You will burn CRAZY calories and your muscles will be exhausted in a new way. You've got to keep changing up your workouts or your muscles will never be challenged.
You can also use tabata with plyometric exercises, burpees,or heavy weights. You have to go all out, so do as many reps as you can in the 20 seconds, put it down for 10, then pick it up again and go hell for leather for another 20 seconds.
Have fun sweating!