1 00:00:00,840 --> 00:00:07,480 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. Uh. 2 00:00:11,920 --> 00:00:17,799 Speaker 1: I am Tom Holland and this is Fitness Disrupted Fit 3 00:00:18,200 --> 00:00:25,799 Speaker 1: Tip the twenty minute Reverse Tabata Cardio workout. So it 4 00:00:25,880 --> 00:00:28,240 Speaker 1: has been a while since I have given you a 5 00:00:28,320 --> 00:00:33,800 Speaker 1: prescriptive podcast, which means something you can absolutely follow a 6 00:00:33,840 --> 00:00:38,000 Speaker 1: workout from start to finish to help you achieve your results. 7 00:00:38,360 --> 00:00:40,320 Speaker 1: And so here we go. This is gonna be a 8 00:00:40,400 --> 00:00:44,240 Speaker 1: twenty minute cardio workout that you can do with pretty 9 00:00:44,280 --> 00:00:48,240 Speaker 1: much whatever type of cardio you want to. So whether 10 00:00:48,280 --> 00:00:53,800 Speaker 1: you're running a rower and elliptical bike, you can do 11 00:00:54,200 --> 00:00:58,960 Speaker 1: this workout. And twenty minutes is all you need when 12 00:00:59,240 --> 00:01:04,759 Speaker 1: you just nine your workout like this. So different workouts 13 00:01:04,840 --> 00:01:07,560 Speaker 1: give you different results, and you want to mix them up. 14 00:01:07,600 --> 00:01:10,520 Speaker 1: As I say frequently, you want your durrance workouts, you 15 00:01:10,560 --> 00:01:13,600 Speaker 1: want your hill workouts, you want your interval workouts. So 16 00:01:13,840 --> 00:01:17,520 Speaker 1: here is another one to add to your as I 17 00:01:17,600 --> 00:01:22,360 Speaker 1: like to call it, your exercise arsenal. Now really quickly 18 00:01:22,400 --> 00:01:24,640 Speaker 1: to bada. Many of you know what it is, many 19 00:01:24,680 --> 00:01:26,880 Speaker 1: of them have heard of it, and some of you 20 00:01:26,920 --> 00:01:29,360 Speaker 1: have no idea what I'm talking about. Uh, don't want 21 00:01:29,360 --> 00:01:32,600 Speaker 1: to get too deep into it. But Tobada did a 22 00:01:32,600 --> 00:01:36,800 Speaker 1: whole podcast in several podcasts on it really popular based 23 00:01:36,840 --> 00:01:42,920 Speaker 1: on a study where they had cyclists perform ridiculously hard 24 00:01:43,000 --> 00:01:47,840 Speaker 1: intervals right, twenty second work intervals on cycle ergometers on 25 00:01:47,960 --> 00:01:52,440 Speaker 1: bikes with ten seconds rest. They did that just eight times, 26 00:01:52,760 --> 00:01:56,480 Speaker 1: so that's four minutes of total workout time and they 27 00:01:56,480 --> 00:02:01,640 Speaker 1: had incredible results. But it was all out lung searing 28 00:02:02,360 --> 00:02:07,240 Speaker 1: hard for those twenty seconds. Now you'll see this format 29 00:02:07,400 --> 00:02:11,880 Speaker 1: utilized an hour long classes, so not truly tobada, but 30 00:02:12,840 --> 00:02:17,480 Speaker 1: interval training in and of itself awesome. Awesome. Okay, So 31 00:02:17,760 --> 00:02:21,200 Speaker 1: what I'm calling this is the reverse to bada. So 32 00:02:21,240 --> 00:02:22,959 Speaker 1: why did I call it that? Well, I needed to 33 00:02:23,000 --> 00:02:26,639 Speaker 1: call it something. And when you look at the work 34 00:02:26,880 --> 00:02:30,919 Speaker 1: to rest ratio, right, that's what we're talking about when 35 00:02:30,919 --> 00:02:34,400 Speaker 1: we have interval training and we are designing those workouts. 36 00:02:34,639 --> 00:02:38,400 Speaker 1: So when you're talking twenty seconds work with ten seconds rest, 37 00:02:39,000 --> 00:02:42,960 Speaker 1: that is a one two point five work to rest ratio, 38 00:02:43,440 --> 00:02:46,120 Speaker 1: not a lot of rest, not a lot of rest 39 00:02:46,160 --> 00:02:48,240 Speaker 1: at all, not even a one to one. It's not 40 00:02:48,280 --> 00:02:51,040 Speaker 1: that you're working hard for twenty seconds and then you're 41 00:02:51,080 --> 00:02:54,000 Speaker 1: resting for twenty No, it's half the rest of the 42 00:02:54,040 --> 00:02:57,320 Speaker 1: work interval. So that's super hard, especially when you are 43 00:02:58,040 --> 00:03:00,640 Speaker 1: really really pushing yourself hard. And for those of you 44 00:03:00,680 --> 00:03:04,760 Speaker 1: who have never done a twenty second interval hard, uh, 45 00:03:04,880 --> 00:03:09,280 Speaker 1: you'll be surprised. Alright, So real quickly, this is the 46 00:03:09,360 --> 00:03:13,280 Speaker 1: reverse to BATA because I am flipping that work to 47 00:03:13,480 --> 00:03:17,000 Speaker 1: rest ratio. So you're still gonna do twenty seconds all 48 00:03:17,040 --> 00:03:20,040 Speaker 1: out effort as hard as you can go. I'm talking 49 00:03:20,120 --> 00:03:22,960 Speaker 1: nine to ten on a scale of one to ten, 50 00:03:23,560 --> 00:03:28,080 Speaker 1: and you're gonna get forty seconds rest. Alright, so twice 51 00:03:28,080 --> 00:03:30,280 Speaker 1: as long as the work you get to rest. Now 52 00:03:30,320 --> 00:03:33,040 Speaker 1: again you're gonna say, oh, that's too long. I don't 53 00:03:33,080 --> 00:03:35,560 Speaker 1: need forty seconds. I'm gonna get more out of you know, 54 00:03:35,640 --> 00:03:39,480 Speaker 1: shortening that rest. You don't and shouldn't do that for 55 00:03:39,560 --> 00:03:43,800 Speaker 1: this workout, all right, And you're gonna do twelve all right. 56 00:03:43,840 --> 00:03:46,440 Speaker 1: So here's the workout. You've got twenty minutes, right, first 57 00:03:46,480 --> 00:03:50,600 Speaker 1: five minutes, I want to warm up nice easy, low 58 00:03:50,680 --> 00:03:54,040 Speaker 1: intensity three to four on a scale of one to 59 00:03:54,120 --> 00:03:59,040 Speaker 1: ten intensity for five minutes, and then the funds starts. 60 00:03:59,520 --> 00:04:04,480 Speaker 1: So you are going to do twelve twelve. So you 61 00:04:04,520 --> 00:04:09,000 Speaker 1: know Tobada's eight rounds, You're gonna add four and because 62 00:04:09,040 --> 00:04:11,880 Speaker 1: the rest is twice as long, this is gonna come 63 00:04:11,880 --> 00:04:16,800 Speaker 1: out to twelve minutes of total interval time. So after 64 00:04:16,880 --> 00:04:20,000 Speaker 1: that five minute easy warm up, I want all out now. 65 00:04:20,040 --> 00:04:23,640 Speaker 1: That can be resistance and or speed. You're on a treadmill, 66 00:04:23,720 --> 00:04:26,120 Speaker 1: you can add an incline, whatever you need to make 67 00:04:26,160 --> 00:04:28,919 Speaker 1: it a nine or ten on whatever piece of cardio 68 00:04:29,000 --> 00:04:32,279 Speaker 1: you're using. That's what you do. Twenty seconds all out. 69 00:04:32,560 --> 00:04:38,080 Speaker 1: Then you're gonna recover super easy, super easy for forty seconds, 70 00:04:38,760 --> 00:04:44,160 Speaker 1: and you're gonna repeat that twelve times. Now. Simple math 71 00:04:44,240 --> 00:04:47,400 Speaker 1: says there's three minutes left over, perfect amount of time 72 00:04:47,520 --> 00:04:54,080 Speaker 1: for your cool down, all right, So yes, you can't say, oh, 73 00:04:54,120 --> 00:04:56,720 Speaker 1: I only have twenty minutes for cardio. When you do 74 00:04:56,760 --> 00:05:00,159 Speaker 1: it in a way, in a manner like this, you 75 00:05:00,200 --> 00:05:03,880 Speaker 1: are maximizing your time and you are maximizing your results. 76 00:05:03,880 --> 00:05:07,600 Speaker 1: You're gonna burn an insane number of calories in twenty minutes, 77 00:05:07,680 --> 00:05:11,359 Speaker 1: and thanks to the epoch effect that you've heard about 78 00:05:11,360 --> 00:05:14,840 Speaker 1: the after burn from high intensity interval training, you are 79 00:05:14,880 --> 00:05:19,039 Speaker 1: going to continue to burn calories after the workout is 80 00:05:19,200 --> 00:05:22,800 Speaker 1: over as well. Alright, one final time, five minute warm up, 81 00:05:23,200 --> 00:05:27,040 Speaker 1: twenty seconds all out, forty seconds recovery. You do that 82 00:05:27,120 --> 00:05:30,120 Speaker 1: twelve times, twelve times, and I want you to try 83 00:05:30,200 --> 00:05:33,279 Speaker 1: to pace yourself. I want those first four to be 84 00:05:34,000 --> 00:05:38,120 Speaker 1: hard hard, and the middle four a little harder, the 85 00:05:38,160 --> 00:05:42,640 Speaker 1: final four even harder. It's hard to do. It's hard 86 00:05:42,640 --> 00:05:45,840 Speaker 1: to do when you're doing twelve, all right. But the 87 00:05:45,880 --> 00:05:48,240 Speaker 1: more you do this, the more you add these type 88 00:05:48,279 --> 00:05:52,160 Speaker 1: of workouts into your routine, the fitter you're gonna get, 89 00:05:52,200 --> 00:05:55,359 Speaker 1: the more calories you're gonna burn, and again, the more 90 00:05:55,680 --> 00:05:59,240 Speaker 1: you are going to maximize your time. Now you have it, 91 00:05:59,279 --> 00:06:05,080 Speaker 1: the fit to of the twenty minute reverse Tobata Cardio workout. 92 00:06:05,240 --> 00:06:07,680 Speaker 1: Enjoy and let me know how it goes. Tom h Fit, 93 00:06:08,160 --> 00:06:11,400 Speaker 1: Instagram and Twitter. Tom h Fit reach Out, questions comments 94 00:06:11,960 --> 00:06:15,280 Speaker 1: right there, direct message me tom h Fit. Fitness Disrupted 95 00:06:15,320 --> 00:06:17,200 Speaker 1: dot com is the website as well. You can email 96 00:06:17,240 --> 00:06:20,000 Speaker 1: me through the site. Please subscribe to the podcast if 97 00:06:20,040 --> 00:06:23,120 Speaker 1: you have not rate it. And my most recent book 98 00:06:23,240 --> 00:06:26,039 Speaker 1: is called The Micro Workout Plan. Thank you to all 99 00:06:26,080 --> 00:06:28,520 Speaker 1: of you who have purchased it, and especially to those 100 00:06:28,560 --> 00:06:30,800 Speaker 1: of you who have reviewed it on Amazon. If you 101 00:06:30,880 --> 00:06:32,760 Speaker 1: have a couple of seconds and have read the book, 102 00:06:32,760 --> 00:06:35,760 Speaker 1: that's super helpful. As I work on my next book. 103 00:06:36,000 --> 00:06:38,560 Speaker 1: All right, so again, thank you for listening. A nice, fun, 104 00:06:38,800 --> 00:06:42,520 Speaker 1: prescriptive workout. Try it, let me know how it goes. 105 00:06:42,920 --> 00:06:46,840 Speaker 1: All right. I am Tom Holland. Remember there are three 106 00:06:46,880 --> 00:06:49,680 Speaker 1: things we all control, how much we move to, what 107 00:06:49,800 --> 00:06:53,880 Speaker 1: we put into our mouths, and our attitudes. And that's awesome. 108 00:06:54,320 --> 00:06:58,160 Speaker 1: I am Tom Holland. This is Fitness Disrupted. Believe in Yourself. 109 00:07:00,080 --> 00:07:04,840 Speaker 1: M H. Fitness Disrupted is a production of I Heart Radio. 110 00:07:05,200 --> 00:07:07,880 Speaker 1: For more podcasts from my heart Radio, visit the i 111 00:07:07,960 --> 00:07:11,400 Speaker 1: heart Radio app, Apple Podcasts, or wherever you listen to 112 00:07:11,480 --> 00:07:12,480 Speaker 1: your favorite shows.