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Sunday, May 10, 2015

Weekend Workout: Tabata Style

Tabata training is a form of high-intensity interval training consisting of 8 rounds of max effort exercises that are typically divided into a "20-seconds on, 10 seconds off" rotation.


It is a great way to get a full-body workout in without having to sit around a gym for an hour and a half. You're heart rate will be up, your ventilation will increase and the calories will be burning.

There are different ways to structure a Tabata workout. You can select one exercise and do 8 rounds of the 20s on / 10s off rotation or you could select 4 different exercises and go through them twice.

For example:

  • Jumping Jacks 20s on / 10s off
  • Pushups 20s on / 10s off
  • Body Weight Squats 20s on / 10s off
  • Inverted Rows 20s on / 10s off
  • Jumping Jacks 20s on / 10s off
  • Pushups 20s on / 10s off
  • Body Weight Squats 20s on / 10s off
  • Inverted Rows 20s on / 10s off

In the scenario above, after you rested for 10 seconds following jumping jacks you would move immediately to pushups and continue down the list which should take you about 4 minutes (unless you need an extra 10 seconds of rest somewhere in there).  Now technically the above workout would constitute as a Tabata workout and if you are gassed after that then you could call it a day. If you have the time and energy you could cycle back through the workout again or chase it with a second workout that could look a bit different:


For example:
  • Lunges 20s on / 10s off
  • T-pushups 20s on / 10s off
  • Burpees 20s on / 10s off
  • Planks 20s on / 10s off
  • Rear Foot Elevated Squats 20s on / 10s off
  • Tricep Bench Dips 20s on / 10s off
  • Band-Rows 20s on / 10s off
  • Knee Tucks (High Knees)  20s on / 10s off

So if you're in a crunch for time and looking for a great way to get a quick, full-body workout in, try one of these tabata circuits!
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