Happy Tabata Tuesday!
I want to give you the best concepts to help you achieve your fitness goals without any additional cost, time but maximum effort within 20 minutes. Below are 10 of the best Tabata practices to springboard your success.
10 Tabata Best Practices
To get the most out of your intense and highly effective workouts, here are some tips and guidelines to follow:
- As part of the original protocol a 10 minute warm up and 5 minute cool down is highly recommended.
- Use full body exercises that engage many muscle groups.
- Feel free to use free weights, bodyweight, weighted vests or ankle weights as this will increase intensity.
- Go all out in the 20 second intense intervals, never slow down, and push yourself to the limits.
- Except to be gasping for breath, literally gasping, this is where you want to be.
- Make every attempt to find your breath in the 10 seconds of rest, good luck.
- Cool down for at least 5 minutes.
- Prepare to get really sweaty.
- Don’t give up if the first, second or third time you do a Tabata routine you feel like you want to die or throw up or you can’t finish. This is typical.
- Don’t give up if the fourth, fifth or sixth time you think you can’t do this ever again. You can, you will, you should.
I hope this provides some clarity for you to focus on accomplishing your goals. If you need some additional direction or want clarity about how to defeat your fitness “pleateau”, contact me here for a free strategy consultation.
Yours In Success,
Happy Tabata Tuesday!
Well-formed, well-toned muscles are a dream for many of us and they may sometimes seem a dream that’s out of our reach.
Who can afford a membership to the gym and three hours a day to work on muscle toning? Not me, that’s for sure.
Most of us have schedules that are already far too full, and even if a gym membership was free, and it’s anything but, is there much chance we’d be able to get in those doors more than once a week, and then for longer than an hour? Not really. Not when we have work, and family responsibilities.
But you don’t need a gym to tone your muscles, and surprise! You don’t even need time. All you need is gumption, dedication, and the ability to push yourself even when it hurts.
Tabata training is a wonderful way to sculpt those muscles into the form you want them to have. Because this exercise protocol maximizes the stimulation your muscular system gets during your workout, it offers extremely good results for muscle toning.
Choose a bodyweight exercise that targets the muscles you’d like to tone. Practice it till you can do it well, and then incorporate it into a nothing-held-back extreme Tabata routine.
Suppose you want to tone the muscles in your buttocks and legs. Jump squats would be a perfect choice for this. To do them, start in a standing position, and then let yourself down into a full squat. Jump up from this position to standing- and higher still, bounce back down and sit down again into your squat.
If you’re doing jump squats for your Tabata routine you’re going to need to do them really, really fast. Like, faster than you’ve probably ever jumped before. So start off now by practicing some jump squats at a more everyday pace. You won’t be ready to do Tabata till you can do these smoothly.
Okay, put your stopwatch somewhere you can see it, or turn on the free Tabata app you’ve got installed on your smartphone. Then—go! For twenty seconds, you need to do as many of these jump squats as is physically possible.
No pausing to catch your breath, no slowing down to make it a little easy for yourself. As soon as you’re down, jump up again as if you touched hot coals.
As soon as you’re up, squat back down.
Twenty seconds in, you get a break for ten seconds, so rest and catch your breath. Then go at it again as if they turned the heat up. No slacking. Up and down, up and down, up and down, faster, faster, faster–no, no catching a breath—faster, faster—till the twenty second dong goes off again and you’ve got another ten minutes for you muscles to catch rest and for you to catch your breath.
For a Tabata muscle-toning workout you’re going to have to do eight rounds of 20 seconds each—twenty seconds at your absolute maximum speed and intensity, ten seconds at rest.
When you’re done you may throw up. You may collapse on the floor. That’s okay. That’s what happens when we push ourselves.
But it was only four minutes. You survived it. And if you do it tomorrow, and the day after that, and the day after that—four days a week—you will be well on your way to having those well-toned muscles you always dreamed about.
Tabata is very versatile so you can literally choose to sculpt any muscle area of the body, including the abs, butt, legs, back and even chest.
One of the important things to remember about Tabata is that its purpose is to increase anaerobic capacity and overall cardiovascular conditioning, this, is why the 20 second intervals are so intense. And, one of the best ways to do this is to use moves that engage most or all major muscle groups, such as, the case with burpees, lunge jumps and medicine ball slams.
The use of all major muscle groups are intense in nature and so they easily facilitate the anaerobic state, and because the work is so intense it is one of the fastest ways to build lean muscle tone.
I am working on a manual to help you incorporate a solid workout routine at home and on the road when you travel to keep you engaged, fit and ready to dominate everyday of your life! This is a pretty exciting project for me and I can’t wait for it to be done so I can share it with you.
That’s it for today, so if you haven’t done your tabata….what are you waiting for?
To Your Success,
Happy Tabata Tuesday!
Tabata workouts are high intensity interval training workouts that take you to a whole new level in fitness. Tabata workouts for the arms and legs will fire up the muscles in your limbs and send them crystal-clear messages that the status quo is not enough. These workouts, done regularly, will set your arms and legs squarely on the fast road to strong new muscles and wonderful endurance.
The Tabata Protocol
Before we get into the actual workout, you should know how the Tabata protocol works. What you’re going to be doing is twenty seconds of extremely high intensity exercise—working the hardest you can possibly do, as if your life depended on it. Then, when the timer goes off, you stop dead, and have ten seconds—no more, no less- ten seconds of rest and to catch your breath. Then twenty seconds of that uber-fast, uber-intense, uber-everything activity. Ten seconds of rest again. And on it goes, till you’ve done eight sets, and are feeling, more or less, dead.
Working The Arms And Legs
One Tabata workout that works both your arm and leg muscle utilizes the mountain climbing exercise move and is called the Mountain Climber. Before you start doing it Tabata style, you’ll have to learn how to do the mountain climbing exercise slowly.
Steps For Mountain Climbers
1. You start out in plank; straight arms, palms down flat on the floor, directly underneath your shoulders.
2. Your legs stick straight out behind you, and your feet should be hip-width apart.
3. Keep your toes curled under.
4. Contract your core, and tuck your tailbone under you. There should be a straight line from the top of your head to your heals, and your chin should be tucked in a little.
5. Now take your right knee and draw it to your chest, pulling it in with your abdominal muscles. Don’t let your foot touch the floor, don’t let your shoulders move. While keeping your straight line from head to heels—no swaying hips– return that foot to the plank position.
6. Do the same thing on the left side.
So that’s your basic mountain climber. Practice it a little; actually, practice it a lot, till you could do it in your sleep.
Now, when you do Tabata Mountain Climbers, you need to do this exercise really really fast; as fast as humanly possible, and you need to do that without losing your form.
Are you ready?
Get the stopwatch somewhere where you can see it easily from your plank position, or turn on your Tabata app on your smartphone. Then—ready, steady, go!
Twenty seconds of all-fire mountain climbers, legs moving as fast as they can go, arms smarting under the strain.
Stop! Ten seconds of rest, letting those muscles relax.
Now we’re on again!
Quick intensity, as if your life depended on it. Keep those legs moving. One and one and one and one—faster, faster, till it is a blur. No slacking off. Keep it going as fast as you were for that first twenty seconds.
When your second period is done, you get another ten second rest. But not a second more, and then you go straight into ultra-high intensity mountain climber set three. You’re not done until you’ve done eight rounds—eight rounds of intensity as high as you can rake up.
Then you can collapse. You deserve it. But tomorrow, remember, you’re on again.
Another great workout for the arms and legs is using a jump rope. No, this is not your kid’s favorite toy, today, there are many great fitness models available for adults in various sizes to accommodate all heights.
Using the jump rope in a Tabata protocol means that you will be jumping fast and constantly for the entire 20 seconds of the intense intervals, then catch your breath for 10 seconds. Repeat 8 times.
Suicide runs are also great for both arms and legs, though they work the legs more. For this routine you need to place two markers about 5 feet apart. This can be a rock, a book, a cone or anything that will sit still.
You will be running back and forth between the two markers very fast and touching each marker each time you reach it.
For Tabata, you will again do 8 sets of 20 seconds runs as fast as possible followed by intervals of 10 seconds of rest. By the way, this is a great exercise to do outside of the Tabata protocol as it really gets the heart racing, and the blood pumping for ultimate weight loss.
More Moves For The Legs
• Box Jumps
• Lunge Jumps
• Squat Jumps
• High Knees
• Dumbbells Squat Jumps
More Moves For The Arms
• Push Ups
• Push Rows
• Medicine Ball Slams
• Chin Ups
• Pull Ups
This should give you a boost in your fitness programs, or even provide you some variation in addition to your current routine. Let me know what you think and how this works best for you.
Yours In Success,
It’s a common misconception that the only or the most beneficial way to increase endurance is taking part in long, gruelling cardio workouts like running for extended periods of time on the treadmill or outside for increased running endurance and spending hours on a stationary bike to increase cycling endurance.
How Tabata Training is different:
Whilst there is some truth to these beliefs, Tabata Training introduces a whole new meaning to endurance. Due to the extremely high intensity and efficiency of Tabata Training you can choose almost any exercise or body part and increase endurance in that area.
Tabata Training is unique in the terms of how the training is done. Most cardio sessions consist of long periods of time at the same speed and / or resistance.
Whilst on the other hand Tabata Training consists of short intervals at full capacity, pushing the limits to an individual’s endurance every round. Not only this, but, with the short rest times an individual is tested to the absolute extreme.
When you are tested over and over again your endurance is forced to increase to keep up with the work load that is being put onto the body. Tabata training integrates fundamentals of progressive overload into training which is what “forces the body” into change, ultimately making you stronger, quicker and more efficient at the exercise of your choice.
Endurance means to be able to “endure an unpleasant of difficult process without giving in” is it really worth running for hours until you reach the “brick wall” that runners must surpass in order to keep going or is it more efficient to be able to increase endurance in as quick as 4 minutes?
This is where Tabata Training can give a new meaning to endurance and teach you to develop a stronger, more positive mental state when training hard.
Improve in every aspect with Tabata Training
Whilst being pushed to new limits, a different exercise can be picked every single workout. Unlike fixed forms of training at the gym like treadmills, Ellipticals, stationary bikes and even running, cycling and more, Tabata training gives you the power to change up the focus each and every session. This means that whilst on your journey to losing weight and fat you can start to become a quality, well-rounded athlete.
The sky is the limit with Tabata Training. You can choose to incorporate different exercises based on your goals too. This means that if you are training for a specific sport or would like to tone up a specific area of your body, you can!
You can choose to throw in some different types of running if you are a sprinter or long distance runner for example and in summary you really are able to mix it up and continue to keep things fun and exciting each and every day.
With the simple approach with Tabata Training it is also extremely easy to track your progress which in turn allows you to see how quickly your endurance is improving session by session as you can count how many rounds you complete in a given time frame as well as the number of reps you complete.
Typically, when you take part in a form of cardio that is done out of the gym and without machines helping you it is hard to track your progress. Tabata Training is considered the cheapest, easiest and most efficient way to keep track of how things are going as well as allowing you to evaluate where your weak points are as you cycle through different exercises and compare the calories burnt to the exercise performed.
To Your Success,
Happy Tabata Tuesday!
The core is one of our biggest assets in stability, balance and it provides a plethora of health benefits. It is important to exercise the core and maintain it at optimal levels.
It is one thing to sweat and lose weight, but, sculpting ab muscles, and strengthening the abs and core requires specific exercises that need to be done on a consistent basis.
Below are some of the best workouts that primarily target these areas.
For best results, you can combine them with high-intensity interval training programs, like HIIT or Tabata for a huge boost in fat burning that will help to reveal those gorgeous muscles that you and these exercise create.
Feet Elevated Russian Twist
This workout involves a rotational exercise that helps strengthen your abdominal muscles, particularly the obliques. It also helps strengthen the hips and the lower back muscles.
1. Sit on the floor.
2. Bend your knees, keeping your feet flat on the floor.
3. Lift your feet a few inches from the floor and hold them as you move.
4. With your palms together, position your arms straight in front of your chest, leaning back at a 45-degree angle.
5. Rotate your torso to the left and to the right.
Medicine Ball Leg Raises
This mild, aerobic exercise is ideal for building core strength and toning up the abdominal muscles, particularly the muscles in the lower region. You can perform the exercise two to three days a week.
1. Lie down on the floor, with your face up.
2. With a medicine ball in both hands, stretch your arms behind your head.
3. Exhale and crunch upwards, raising your arms and legs together above your stomach.
4. Position the medicine ball slowly in between your feet and move your body back to the starting position, leaving your legs raised several inches above the ground.
5. Crunch back up to grab the ball from between your feet.
6. Repeat until you have completed the sets required for your routine.
An extremely challenging exercise, press sit-ups combine bench presses and sit-ups into one intense activity, and when done correctly, results in stronger arms, chest, shoulders, and firmer abs. For this workout, you will need a barbell and a decline bench.
1. Do some dynamic stretches and warm up for about five to ten minutes of light, aerobic exercise.
2. On a decline bench, lie facing up with your knees at the top bend and your ankles secured behind the ankle pads.
3. With an overhand grip, hold a barbell, allowing the weight to rest on your upper chest while your hands are spread wide apart.
4. Inhale and tighten your core muscles while you move to a sitting position.
5. Exhale and raise the barbell straight over your head, making sure your arms are well extended above your head and your upper body perpendicular to the floor.
6. Inhale as you return the barbell to your chest and lower yourself back to the starting position.
Crunches are one of the most common exercises for the abs and core. The reverse crunch, in particular targets the rectus abdominis muscle. To perform this exercise effectively, lift your hips only a few inches from the floor and avoid swinging the legs while raising the hips.
1. Lie on the floor with your palms down.
2. Bend your knees towards your chest on a 90-degree angle with your feet held together.
3. Lift your hips off the floor, crunching them inwards while you contract your abs. Point your legs up towards the ceiling.
4. Lower your legs slowly until your feet are flat on the floor.
General Side Plank
This exercise is ideal for beginners and doesn’t require any special equipment. It improves stability of the spine and strengthen the core muscles, specifically the obliques.
1. Lie on your one side with your legs fully extended.
2. Prop your body up using your elbow and forearm, your elbows positioned under your shoulder.
3. Contract your abs and raise your hips so that your body forms a straight line from your shoulders to ankles.
4. Breathe deeply while holding yourself in this position for a few seconds.
5. Turn around and repeat on the other side.
Now Go Work Those Abs!
Yours In Success,
I did my Tabatas today….did you?
Tabata workouts are a type of HIIT – high intensity interval training- where you put your body in full power drive for twenty seconds, rest for twenty seconds, and then do it again—seven times over. But, it is actually much more intense than HIIT as it requires that you do the 20 second intervals at maximum level of intensity. This is of utmost importance and will include gasping for breath, extreme muscle burn, sweating and the ultimate push with the most exertion.
It’s a super-efficient way of getting your body in shape. Tabata exercises may target various parts of the body because there is a vast amount of moves to choose from and so you can use different exercise for the 20 second intense intervals based on the muscles you want to concentrate on.
Exercise Bike Tabata
If you have an exercise bike, the most basic Tabata exercise is simply cycling. But rather than sit there going at it for the typical boring hour, you’re going to do a carefully timed workout for the Tabata protocol.
Get out a stopwatch, or set your smartphone somewhere where you can reach and see it. The regular stopwatch will work, or you can download one of the many Tabata timing apps freely available.
For twenty seconds, pedal as fast as you can. During this entire high intensity period, your speedometer should read at least 35 RPM.
Another good way to turn up the intensity meter is to up the resistance or incline levels.
When your stopwatch shows twenty seconds or your Tabata timer bleeps it out to the world, stop. Just rest. Hang out there for exactly ten seconds, and then start again, using all the breath and energy reserves you’ve been gathering in the last ten seconds.
Do twenty more seconds of your fastest possible pedaling—again, going at least 35 RPM—and then rest again for ten more.
For a Tabata training session, you need to do 8 sets of twenty seconds each, spaced by ten minute rest periods. When it’s finished you may want to cool yourself down a little by some gentle cycling. It is also important to do a 5 minute warm up to get the muscles ready for the intense phases.
That’s one example of a Tabata exercise session. But it is only one. You can make up your own Tabata exercise sessions by putting together sets of exercises that target the muscles you need to work on.
More Tabata Regimens
For instance, if you feel you need some focus on upper body strength, push-ups are a great way to workout without any extra equipment. To do a push-up, you lie on your stomach on the floor and then get into plank position; hands slightly more than shoulder width apart. Your toes should be biting into the floor, your body in neutral position. Keeping yourself in a completely straight line, lower yourself so your chest touches the floor.
Exhale, but keep your core muscles engaged, and then push up with your hands till you’re back in the starting position— keeping yourself in a straight line the whole time.
That’s the basic push up.
A Tabata push-up session means you have to be really, really, intense about your push-ups for twenty seconds. Do as many repetitions for twenty seconds as humanly possible, all while keeping perfect form.
Then, you can relax and play dead for ten seconds. As soon as the ten seconds are up, though, go all out again—high intensity, working as fast as you can go.
When 8 rounds are completed, your Tabata push-up session is done. You might feel dead, but your body has completed an important milestone on the road to better health.
Tabata Mash Ups
There are more than 25 different moves that can be used in Tabata training. You can mix and mash them together in one session, or simply the same one over and over.
For example, you can do Russian Twists for 4 of the intense 20 second sessions and then Mountain Climbers for the other 4 sets.
You can also do a low and high impact mash up, by doing Sit Ups for the first four 20 second intervals, then take it up a notch and do Box Jumps for the other four.
No matter which you choose, you will never be bored, and you will keep the body at peak level of fitness because you are constantly keeping it guessing and challenged.
Tabata is intense and highly effective. Make sure to learn the moves you plan to do and keep perfect form to eliminate the risk of injury.
If you are new to fitness then you should start slower and build up, using the exercise bike for Tabata will be your best bet until you can work up to the more intense full body moves, like Burpees, Mountain Climbers and Lunge Jumps.
****ATTENTION ALL WOMEN****
If you would like to see an increase in gains through your tabata workouts, A trainer I know named John Barbin, graduate of UF, has a product called Venus Factor, an advanced way of coordinating your eating habits and fitness routine into a systemized process to maximize fat loss. If you know me, I don’t do many endorsements, however, John is someone I know and trust and this product rocks! Besides, it’s just for you ladies. You can check it out here.
Yours In Success,
P.S. – Here’s the link again for Venus Factor
Good Morning and Happy Hump Day!
I hope you are all doing great at the midpoint of the week and planning on completion of all goals established. I have had to put one more goal on my list which after this post I can cross off.
Yesterday I was talking to one of my former clients that moved to Norfolk due to work that is complaining of not having time to workout. After several minutes of listening to the mounting excuses of not working out for the last three months and gaining 15 pounds I had heard enough. My advice and tone was a bit sharp but required and for those of you in this situation, I offer you the same solution:
There is never “no time” to do the things that are most important to you. Whether as a woman you make appointments to get your hair or nails done, hanging out at Starbucks for coffee and people watching (some actually do that!) or men that sit on the couch Saturday and Sunday for football for a minimum of 9 hours… there is always time.
If you have a busy work schedule during the week and feel that the weekends are your relaxing sleep days that’s fine. However, I am more than willing to give you a couple of fitness concepts that will take you as much time to complete as taking a shower and getting dressed for work each and every day (30 minutes tops).
I have blogged about using the tabata protocol and I stand firmly behind the solution because it works especially when time constraints exist. Below I have included a basic tabata exercise routine that I would suggest completing if you:
1. Can’t get to the gym
2. “Think” you don’t have time
3. Are Financially Unable to Join A Fitness Program
4. Don’t know where to begin
Again, my goal here is to take away all of your excuses of why you can’t lose weight, get into better shape and develop a more positive attitude regarding your physical well being.
For starters, you will need a timer for your tabata workout. Again, to make it easy you can download a free tabata clock timer for your computer at Beach Fitness . This is also an excellent resource for more tabata related fitness and comments from other users. If you have an iPod, for $.99 you can download a tabata timer from iTunes here
Now for the exercises:
Complete each exercise for 20 seconds with maximum effort, followed by 10 seconds of rest. Do this for each exercise for 3 to 4 sets for starters. Using the Beach Fitness tabata timer, If you are completing 4 different exercises for 4 sets, set the number of rounds to 16. Your total workout time is 8 minutes.
Do you have 8 minutes to try this out? It might seem crazy but try these exercises:
1. Push Ups
2. Mountain Climbers
3. Body Squat
4. Virtual Jump Rope (Imagine You Have A Jump Rope)
Do as many of each exercise for the full 20 second duration at your maximum capacity and rest for 10 seconds afterwards.
So I have given you a starting point for your fitness which can be done in 8 minutes to start your day…everyday! Try this and leave me a comment below.
No More Excuses for being lazy! Only proactive people excel and succeed in life and fitness and that is the mental focus that you should have.
Thanks for reading and have an Awesome Day!
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!
Hey What’s going on everyone? Hope you are doing great and maybe even sleeping at this hour. Since I am not that fortunate, I decided to drop a post to maybe add a little diversity to your workouts.
I wanted to give you a routine to try at home with about 30 minutes of free time to spice up your resistance and cardio routines. If you aren’t working out (shame on you!), this could be something you can try for starters.
For those that are not familiar with the Tabata Principle, it is the concept of using timed exertion with a short rest period followed immediately by another movement with maximum exertion. This format with about 5 to 6 exercises are done in sets with the exertion (movement of exercise) lasting about 20 seconds, followed by 10 seconds of rest.
Below I have listed a few standard exercises for you to start out with. Remember that when utilizing this technique you must complete all exercises to complete one set. In between each exercise, you should only be taking enough time to recover (10 seconds) and getting into position to begin the next exercise. Try this out and let me know what you think.
Each Exercise is done for 20 seconds with a 10 second rest period
Completing all exercises once through is considered one set.
Complete 3-5 sets (based on your fitness level)
1. Push Ups (20 seconds max exertion, 10 seconds rest)
2. Mountain Climbers (20 seconds max exertion, 10 seconds rest)
3. Jumping Jacks (20 seconds max exertion, 10 seconds rest)
4. Squats (20 seconds max exertion, 10 seconds rest)
5. Lunges (20 seconds max exertion, 10 seconds rest)
*20 second rest between sets*
Try this out and leave me a comment on what you think.
Thanks for Reading and Have a Great Weekend!