Alternate Your Workouts With Tabata
What’s Up Everyone! I hope all has been well and everyone is doing awesome today. I am a little bit late in the day with this post, but I wanted to share another Tabata protocol strategy with you. Sometimes, we can get bored with our typical workouts and even as much as we change them up, we still need a new and fresh look at challenging our minds and bodies. Tabata protocol can provide an awesome and effective alternative.
The Tabata protocol incorporates a time factor. This protocol got its name from a Japanese researcher who found a way to increase aerobic and anaerobic pathways at the same time. To incorporate the Tabata protocol, perform an exercise for 20 seconds on, 10 seconds off pattern. Do the exercise at maximum intensity. In other words, don’t pace yourself; go for as many reps as you can. Here is how it works:
- Choose an exercise.
- Perform the exercise for 20 seconds at full intensity (as many reps as you can).
- Rest for 10 seconds.
- Repeat 7 more times.
- This will take 4 minutes!
Trust me; this is not as easy as it sounds. It really taxes your muscles and gets your heart rate up. It transforms exercises you once found easy. I wouldn’t recommend this method for those just starting out, as you should have a good foundation of strength and cardiovascular fitness before trying this fitness alternative. The Tabata protocol works great with these exercises:
- Push ups
- Sit ups
- Jump Rope (Virtual Jump Rope)
- Bodyweight squats
- Front squats (use significantly less weight than you usually lift)
- Mountain Climbers
Some exercises can be modified until your body adjusts. For example, the full sit ups can be done until you can’t lift up anymore. Instead of stopping, perform crunches for your 20 seconds. When you feel you can do full sit ups again, go for it. You can also modify pushups by dropping to the knees and continuing when you are fatigued. If you perform the Tabata protocol with any exercise other than sit ups, you should do them once a week to start out. I would recommend to build your endurance up to maybe use this alternative twice a week or 4 to 8 times a month.
Try the sample exercises that I have provided above and as you grow with this alternative, try different exercises to increase your growing fitness level. Leave a comment a let me know how you do!
Thanks for reading and have a great day!
Posted on November 10, 2011, in Uncategorized and tagged bodyweight exercises, fitness alternatives, tabata fitness, tabata principle, Tabata Protocol, Tabata Workout alternative. Bookmark the permalink. 2 Comments.