Tabata workouts are the hottest trend in high-intensity, low- (or no-) equipment workouts currently.
Tabata originally began as a high-intensity interval training protocol performed on a cycling ergometer by Japanese Olympic speed skaters, but has now morphed into Tabata-inspired workouts that combine everything from plyometrics to traditional resistance training exercises using the same format of eight cycles of 20-seconds of work followed by 10-seconds of rest.
This time-efficient approach to exercise is all about intensity, so while just four minutes of hard work can prove helpful in terms of enhancing health and fitness the complete 20-minute total body workout experience can elicit even better results while still easily fitting into a busy schedule.
BENEFITS
1. Calorie burner
2. Improves cardiovascular endurance
3. Efficient
4. Increases metabolism
5. No equipment or gym needed
TABATA-INPSIRED TOTAL BODY WORKOUT
Warm-Up (5 minutes)
- Start with 50 jumping jacks; engage core and keep shoulders down.
- Progress to 25 mountain climbers, which are great for engaging the core.
- Do 10 pairs of walking lunges to get blood flowing to large leg muscles.
- Next perform high-knee jog, moving laterally to right for five steps and then moving left. Steps should be quick, powerful and athletic. Continue for approximately 1 minute.
- Repeat entire warm-up
A set of each exercise is defined as 20 seconds of work followed by 10 seconds of rest. Be sure to allow for one full minute of rest after each round.
Round 1 (4 minutes) 2 sets of high knees 2 sets of plank punches 2 sets of jumping jacks 2 sets of dips
Round 2 (4 minutes) 2 sets of split squat hops 2 sets of crab walks 2 sets of lateral hop squats 2 sets of push-ups
Round 3 (4 minutes) 2 sets of burpees 2 sets of Russian twists 2 sets of curtsey hops 2 sets of arm walking planks
Round 4 (4 minutes) 2 sets of mountain climbers 2 sets of lateral leaps 2 sets of push-up jacks 2 sets of jump squats
Make sure you take time to cool down and stretch for a minimum of 5 minutes once you have completed your workout.
Tabata training may help you gain some great results, but don’t let it take place of all of your workouts. Doing Tabata 2-3 times a week for a few months is probably the safest way to incorporate it. Add it as an “extra” boost to your usual workout plan.
As always consult your physician before starting any sort of a workout regiment. And remember, not every workout is a great fit for everyone, so make sure this works for you and your body.
Once you give this a try, I’d love to know how it goes for you. Which round was your favorite, what you liked about it, what were the hardest exercises, etc. Remember, no matter what fitness level you are at, you can always modify most exercises to make them less or more difficult depending on where you are currently at.
Have fun getting your heart rate up and your sweat on!
Shine Brightly Peeps!
Ali
