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Many of our medical weight loss clients feel concerned that running is the only way to burn a significant number of calories in a short time. And for those who hate running, that’s certainly not a reassuring thought. But we have some good news: You never have to run a single step if you don’t want to. And you can still burn calories and succeed at your medical weight loss plan.
In fact, one type of 20-minute workout can torch even more calories than running the same amount of time! The Tabata Protocol was designed to incorporate short bursts of intense exercise into an overall moderate-intensity workout, to greatly increase calorie burn and improve your aerobic fitness.
Yes, some people do utilize sprinting (usually on a treadmill) as their short bursts of intense activity. But those who dislike running can simply skip that, and use other forms of exercise instead. Jumping rope or riding a stationary bike at a rapid speed both provide intense aerobic activity. Or, you can perform moves like squats and pushups at a fast pace to get your heart rate up.
Tabata is so effective that a 150-pound person can burn between 240 and 360 calories in just twenty minutes. Compare that to the average 200 calories burned from jogging, and you’ll see that you never need to go running if you don’t want to!
In order to perform a Tabata workout, alternate 20-second bursts of intense activity with 10 seconds of rest. Incorporate all manner of exercises, such as squats, lunges, pushups, kettlebell swings, jumping rope, and so on. Just remember to perform each move at high intensity, rest only for 10 seconds, and then repeat the cycle for 20 minutes.
And no, you probably don’t need to worry about timing the workout perfectly with your phone. After one or two Tabata workouts, you’ll get a feel for the 20-second and 10-second intervals, and won’t be stuck staring at a timer.
For more tips on burning enough calories to support your medical weight loss plan, schedule an appointment with us. And remember to discuss any new exercise plans with your doctor first, so that we can make sure your plans are safe for your level of health and fitness.