Hey guys. I get a lot of questions about workouts that you can do from home or if you’re just starting out in your goal to get fit. One of my favorite workouts is the Tabata. Tabata is a form of high intensity training. It will work both your aerobic capacity as well as your anaerobic. Plus, it will allow you to continue burning more calories post exercise(called EPOC….excess post exercise oxygen consumption) due the intensity level that you can train at with Tabata. And you can knock out a really effective workout in 20 minutes. You don’t have to spend 2 hours in the gym with low intensity cardio.
*disclaimer….before starting a fitness or workout routine, please consult your physician for approval to begin an exercise program. These workouts are suggestions for you to use at your discretion.
I also love Tabata because you can make it as hard or as easy(ok maybe not easy, but moderate) as you want and according to your own fitness level. You can do it anywhere. In fact, if I throw in burpees or mountain climbers etc. I feel better doing that in my garage with no one watching ha! Busting out burpees in front of the entire gym isn’t my jam.
You can use anything you can find to knock out a great outdoor workout. Find a park bench and a trail and go to town.
If you are a beginner, here are a few examples of what a tabata workout might look like for you…
Tabata 1 Beginner
20 seconds hard, 10 seconds rest…repeat 8 times then move on to the next move.
modified push ups
upright row with 3-5 lbs weights
Tabata 2 Beginner
bicep curls with 3-5 lbs if new to lifting
reverse lunge with or without weights
Those are two examples of a 20 minute workout using Tabata. If you want to take it up a notch, try these options….
Tabata 3 Intermediate
shoulder press 8-10 lb weights
lunge jump(alternate legs)
tricep kick backs
double jump rope
Tabata 3 Intermediate
Russian twists with weight
Tabata 4 Intermediate
Kettle bell swings
Spider man push ups
Try these and let me know what you think!!!!
Another option for tabata is to throw it into your treadmill workout. Throw in 3-4 tabata interval cycles and set your speed to a sprint or crank up your incline. 20 seconds on going all out or uphill, then 10 seconds rest. Repeat 8-10 times then resume your normal workout. Adding these in can crank up the heart rate and also make the time go much faster on the dreadmill…I mean treadmill. Happy sweating today ya’ll!!
What’s your favorite quick at home or gym workout?
Do you use Tababta??