I’ve been doing Tabata style workouts for at least 12 years now. They’re one of my favorite ways to fit in some exercise. Who doesn’t have 4 minutes. Not only is it short, but it’s efficient, and you don’t need any equipment. So, you can pretty much do it anywhere. It’s the no excuse workout.
Not only is it quick, it’s so effective because it produces excess post-oxygen consumption, or EPOC. EPOC raises your resting metabolic rate for twenty-four or possibly even up to seventy-two more after your training session. In other words, it turns your body into a fat-burning machine. So, you’re getting maximum benefit with minimal time!
How to do it
There are all kinds of exercises you can use for this type of workout. One of my favorite things to do is come up with workout plans. I know some people like to just have it laid out for them and that’s why I’m happy to share my ideas. In a Tabata style workout you do each exercise for 20 seconds at a time with 10 seconds of rest in between each. This can be done by people of any fitness level because the point is to push yourself to your own highest intensity level, which will look different for everyone. Again, the most important part is to push yourself to your highest intensity level for each of those 20 second intervals, while keeping proper form. Don’t forget to warm up for at least a minute or two beforehand.
Example Tabata Workout
- 20 sec. jump squats/10 sec. rest
- 20 sec. burpees/10 sec. rest
- 20 sec. push-ups/10 sec. rest
- 20 sec. mountain climbers/10 sec. rest
Repeat from the beginning once more and then you’re done. That’s it, just four minutes!
Three out of the four sets above include high impact exercises, so if you have limitations or just aren’t at that level yet, you can always modify your movements. Instead of the high impact jumping, just alternate lifting a knee for the jump squats, walk out into a burpee, and step each foot in for the mountain climbers instead of jumping. Or, change out the exercises entirely as needed. The above is just an example after all. Try an all cardio tabata workout, or a strength based tabata. Make it work for you!
Let me know how it goes!
