The 411 on Tabatas
Here's the basic skeleton:
1 round = 20 seconds of work, 10 seconds of rest (30 seconds total)
Repeat for 8 rounds (4 minutes)
And don't skimp out! The 20 seconds-10 seconds are key.
The idea is that those 20 seconds you're working at 70-80% capacity (higher depending on your fitness level or preference), and then resting.
Disclaimer: always check with your doctor before starting a new exercise routine. High intensity workouts such as tabatas warrant extra caution if you have any sort of medical condition.
Want some examples? I'd be happy to oblige.
For example, here is how you would do Beginner Tabata #1:
(1) 20 seconds of pushups, 10 seconds of rest. 20 seconds of pushups, 10 seconds of rest. etc. Repeat to complete 8 rounds, and move on to squats...then to plank.
(2) 20 seconds of pushups, 10 seconds of rest. 20 seconds of squats, 10 seconds of rest, 20 seconds of plank, 10 seconds of rest. Repeat the cycle 8 times.
For Moderate Tabata #2 with the alternating pushups and tricep dips, you're working to opposing muscle groups. What you'd do is divide that first round between them. 20 seconds pushups, 10 seconds rest, 20 seconds tricep dips, 10 seconds rest...etc until the 8 rounds are done.
Questions? Want more example workouts? Leave a comment!