From Zero to Fit with TABATAs

Have you heard about working out "Tabata-style"? No?

Have you heard about circuit training? And the benefits of increasing your cardiovascular burn while strength training? (aka two birds-one stone)

If you haven't gotten the gist yet, let me outline what Tabata workouts are.

Pronounced "tah-bah-tah", tabatas are a high-intensity workout that is done in 4 minutes. Yes, four minutes. And yes it is effective. Tabatas came around after a Japanese researcher (Dr. Tabata himself) discovered that high intensity workouts x 4 minutes versus moderate intensity workouts x 1 hour were incredibly more effective at improving both your aerobic (think: jogging) as well as your anaerobic (think: sprints) fitness.

Tabata is a way of structuring your workout and has no limits on what movements you can incorporate. They are great with large muscle movements (using your chest, back, or legs) because engaging such a large muscle group also incorporates smaller groups. More muscles working means more burn and more muscle built.

The 411 on Tabatas

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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.

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Want some examples? I'd be happy to oblige.

Beginner Tabata #1
Modified Pushups
Squat (to bench or chair)
Plank (modified or full)

Moderate Tabata #2
Alternate Pushups and Tricep Dips (Body Weight Squats
Russian Twists

Advanced Tabata #3
Knee-to-Elbow Pushups
Jump squats
Bicycle crunches

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For example, here is how you would do Beginner Tabata #1:
Two possibilities:
(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.

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Questions? Want more example workouts? Leave a comment!

Bailey