Remember the format of a Tabata workout? It is simple:
• 4 minutes long (whole Tabata Session) • 20 seconds of intense training • 10 seconds of rest • Total of 8 sessions or rounds While a true Tabata workout is requires you to train at 170% of your VO2 Max during work-out intervals, this format can be applied to many cardiovascular and strength exercises. Therefore, although this workout is mainly a strength workout I am going to use the Tabata format and you will still be working on speed (with proper form, of course) to get your heart rate going while strengthening those muscles. Here is a Tabata workout where you need some equipment: a resistance band. If you do not have a resistance band feel free to substitute weights. Take a one minute rest in between exercises.
Squat and One Handed Pull
Attach the resistance band to a stable surface. Step backward. Start with feet at least shoulder width apart and toes pointed forward and resistance band in left hand. Go down into a squat, not to exceed 90 degrees and with your knees behind your toes. Push up through your heels. As you stand up pull the resistance band with your left hand until your elbow is at ninety degree. Extend elbow as you squat back down. Repeat throughout the duration of the exercise. Repeat exercise with resistance band in right hand. Squat Push Step
Attach resistance band to stable surface. Face away from resistance band, step away to add resistance, and grab band in each hand. Start with feet at least shoulder width apart and toes pointed ahead. Go down into a squat, not to exceed 90 degrees and with your knees behind your toes. Push up through your heels. As you stand up push the resistance band forward with both hands, until elbows are extended. Squat down again, bringing your elbows again to 90 degrees at your side. Repeat throughout the duration of the exercise. Split Stance Bicep Curls
Place resistance band under one foot, making sure it is securely neat the arch of the foot so as not to slip off. Step back with your other foot. Slightly bend both knees. Start with arms down to your side, each hand gripping the resistance band. Bend your elbow up, feeling the resistance of the band. Slowly lower. Repeat as many as you can throughout the duration of the exercise. Split Stance Tricep Extensions
Attach resistance band to secure surface. Stand with one foot in front of the other, knees slightly bent. Put arms up over your head, elbows slightly bend. Extend elbows in front while bringing torso slightly forward. Continue bending and extending elbows throughout the duration of the exercise.
Remember the format of a Tabata workout? They are simple:
• 4 minutes long (whole Tabata Session) • 20 seconds of intense training • 10 seconds of rest • Total of 8 sessions or rounds While a true Tabata workout is requires you to train at 170% of your VO2 Max during work-out intervals, this format can be applied to many cardiovascular and strength exercises. Therefore, although this workout is mainly a strength workout I am going to use the Tabata format and you will still be working on speed (with proper form, of course) to get your heart rate going while strengthening those muscles. Here is a Tabata workout where you need some equipment: a resistance band. If you do not have a resistance band feel free to substitute weights. Take a one minute rest in between exercises. Speed Push
With the resistance band attached to a secure object behind you step away from the band to provide resistance for the exercise. Stand in a split stance, with one foot in front of the other, and your elbows at 90 degrees.. Bend slightly forward at the waist. Keep your back straight and abs engaged as you extend your elbows. Continue bending and extending your elbows as fast as you can throughout the duration of the exercise. Speed Pull
Attach the resistance band to a secure object. Step backward to provide resistance. Stand in a split stance with one foot in front of the other, with knees bent. Pull resistance band backwards until elbows are at ninety degrees. Continue to bring arms forward and backwards throughout the duration of the exercise. Squat Row
Attach the resistance band to a secure object. Step back to provide resistance. Stand with feet shoulder width apart. Go into squat, not to exceed ninety degrees, keeping knees behind toes. Stand up, pushing up through your heels. Repeat squats throughout the duration of the exercise. Bent Over Row
Place resistance band under your feet, toward the arch of your foot. Do not put under your toes, as you do not want the resistance band to slip out during the exercise. Bend over at the waist, keeping your back flat. Pull up, bending at your elbows, until your arm is at 90 degrees. Lower arms. Continue lifting up and lowering throughout the duration of the exercise. Torso Twist Left and Right
Attach the resistance band to a secure object. Stand with feet shoulder width apart, knees slightly bent. Grab the resistance band with both hands. Rotate at the waist, while also pivoting your feet. Go back to the starting position. Continue rotating back and forth to one side through the duration of the exercise. Then, turn around and face the other direction to repeat on the other side. Punch
Place resistance band around your back and grab resistance band further up to provide resistance. Stand with your feet shoulder width apart. As you push your right hand forward into a punch, bend your left knee. Repeat on other side. Continue throughout the duration of the exercise.
Tabata was founded in Japan by Izumi Tabata. He conducted tests on two groups of athletes; comparing moderate high intensity training with high intensity interval training.
The results were that the athletes training in high intensity interval training improved their aerobic systems as well as their anaerobic system. The athletes who did the moderate high intensity training only improved their aerobic system and had little to no increase in their anaerobic system.
Any exercise can be incorporated into the Tabata training. However the basic outline of the Tabata training method are as follows:
• 4 minutes long (whole Tabata Session)
• 20 seconds of intense training
• 10 seconds of rest
• Total of 8 sessions or rounds
It's nice because you can get a good workout in a short amount of time. If you only have ten minutes, just do two sessions with two different exercises. If you have 15 minutes, do 3; 20 minutes do 5. You get the picture. Also, it is high intensity so you do as much as you can in those 20 seconds and even though it is only 4 minutes of exercise - you will feel it.
Here are some examples of exercises to use with Tabata training:
Jump Squat/Jump Lunge Variation
For this exercise you are going to hop forward with your left leg into a lunge position, then kick back and switch legs to hop forward and out (off the the side) into a lunge on the right leg, then kick back and with both legs hop into a squat. Then, hop forward again with your left leg. Repeat. Forward/Backward Jump Squats
Leap forward into a squat, then push off jumping backward into a squat, repeat jumping forward and backward while squatting. Alternating Jump Lunges
Begin in a lunge position and jump up, switching feet in the air, landing with the other foot forward in a lunge.
Burpees
Stand with your feet together and squat down with your arms outside your legs and hands on the floor. Next, kick your feet backwards until you are in the push up position maintaining a straight back. Without pausing, jump your feet back forward between your hands and jump up as high as you can. Repeat. Jump Rope with High Knees
With or without rope Squats
With feet shoulder width apart push bottom back and lower down, keeping your knees behind your toes, until thighs are parallel to the floor. Push up through your heels and repeat. Push-Ups
On toes, lower into a push up as low as you can or until chin touches floor. Extend elbows to push back up and repeat, keeping your body in a straight line. If push-ups on toes are too difficult, go on your knees. If that becomes too difficult as well, move into a wall push-up.
Sit-Ups
Start with your knees bent and the balls of your feet and heels flat on the ground. Cross your hands over your chest or behind your head. keeping your heels and toes flat on the ground lift your head, then your shoulder blades off the ground. Sit all the way up, then lower your torso back to the ground and repeat.
So, pick and choose which exercises you want to do, or do them all. 4 minutes does not seem too long, but you'll feel it!
Hold a light medicine ball or weight straight up overhead. Lift the right knee up to waist level while bringing the arms down, touching the weight to the knee. Return to start and repeat on the left side. Alternate knees and repeat for 60 seconds. Squats with an Overhead Press
Begin with feet about hip-distance apart and hold medium weights just over the shoulders. Squat as low as you can (not further than 90 degrees), keeping the abs in and the knees behind the toes. Push into the heels to stand up while pushing the weights overhead. Repeat for 60 seconds. Squat with Medicine Ball Toss
Stand with feet hip-width apart and hold a medicine ball. Squat as low as you can (not further than 90 degrees), keeping the abs contracted and knees behind toes, and touch the ball to the floor, if you can. Stand up and toss the ball overhead. Repeat for 60 seconds. If you do not have a medicine ball, you can use a weight, but for safety reasons do not toss the weight in the air. Instead go up on your toes while extending the weight toward the ceiling. Lunge with Bicep Curls
Stand in a staggered stance, right foot forward and left foot back. Lower into a lunge, keeping the front knee behind the toe. As you lunge, curl the weights into a bicep curl. Lower the arms, stand up and repeat for 30 seconds before switching sides. Windmills
Stand with legs wide, arms straight out to the sides and parallel to the floor. Bend the right knee into a side lunge and bring the left arm down toward the foot. Repeat on the other side, lunging from side to side and bringing opposite arm toward the foot. To increase difficulty, increase speed and the depth of your lunge. Repeat for 60 seconds. Push-ups
On your toes (or knees if needed) lower into a push-up, going as low as you can or until your chin touches the floor. Push up and repeat for 60 seconds. Squat Circle with Medicine Ball
Stand holding a medicine ball or weight near the right hip. Step out with your left leg into a squat as you circle the ball all the way around until it's next to the left hip. Step back, circling the ball back and repeat for 30 seconds on each side. Tricep Dips
Sit on a chair or bench and balance on your arms, making sure your backside is in front of the chair with your legs straight. Bend the elbows and lower down, keeping the shoulders down until the elbows are at 90 degrees. Push up and repeat for 30 seconds. Rest briefly and repeat for another 30 seconds. If you can do 60 seconds continuously, then do so. If this exercise is too challenging and needs to be modified, move your feet closer and bend your knees as you go down. Front Kick with Squat
Stand with feet together. Bring the right knee up and extend the leg in a front kick without locking the knee. Bring the right foot down and lower into a squat. Stand up, kicking with the left foot. Continue alternating squats and kicks for 60 seconds. Plank
Begin on your forearms or toes and hold that position with your back flat and abs engaged. Tilt your pelvis and contract your abs to prevent your rear end from sticking up in the air. Hold for 60 seconds. If you are struggling with this exercise, go on your knees instead of your toes when it gets too difficult to hold correct form. For this circuit, there should be a rest of 30-90 seconds between exercises and 1-3 minutes between circuits. You can combine circuits or do the same circuit multiple times. If doing the same circuit, repeat 3-5 times.
Holding medium to heavy weights just over the shoulders, squat as low as you can (not to exceed 90 degrees) and do 3 slow pulses, only coming halfway up. On the fourth pulse, stand up and push the weights overhead. Repeat for 12 to 16 reps.
Plyo-Jacks
Begin with your feet together and jump up, taking feet out to the side while circling arms overhead and land in a squat. Jump up and bring feet back together, circling arms back in. This is just like a slow jumping jack, but really use power when pushing into the jumps. Repeat for 30 to 60 seconds.
*this picture does not show arm movement. Remember to add yous arms as in a normal jumping jacks. Also, this is showing a plie squat. For this exercise you want to keep your feet pointing straight ahead, not rotated to the outside.
Wall Sit with Chest Squeeze
Squeezing a medicine ball (or another type of ball if you do not have a medicine ball), slide down the wall until your thighs are parallel to the floor. Hold this position and keep pressure on the ball as you straighten your arms out in front of you and slowly pull them back in. Repeat the chest squeezes in and out for 12 to 16 reps, and then stand up.
Front Kick with Squat
Lower into a squat and, as you press up, kick out with the right leg. Repeat, squatting and kicking with the left leg. Continue alternating squats and kicks for 1 minute.
Walking Lunges with Lateral Raises
Step your right foot forward into a lunge and, with elbows bent to 90 degrees, lift your arms up to shoulder level. Step in, lower the arms, and repeat on the left foot. Continue walking lunges and lateral raises for 12 reps on each side.
Plyo-Lunge
Begin in a lunge position and jump up, switching feet in the air, and landing with the other foot forward in a lunge. Repeat for 30 seconds, rest and do 30 again it for 30 seconds more.
Low Lunges
Begin in a split stance, but with your feet closer together than a traditional lunge. Tip from the hips, keeping your back straight, and lunge down, taking the weights toward the floor on either side of the front foot. Keeping weight in the front foot, push halfway up and repeat for 16 reps, keeping the movement small and the weight on the front foot. Switch sides.
Push ups on the Ball
This is a very challenging move, targeting both balance and strength. Hold the ball wherever feels most comfortable for you and lower down until the chest touches the ball. Repeat for 12-16 reps. If you are struggling with balance, prop the ball against a wall. If you do not have a ball, do a regular push-up instead.
Squat Thrusts
Stand with feet together. Squat down and place your hands on the floor next to your feet. In an explosive movement, jump feet backwards into a push-up position, jump feet back between hands and stand up. Perform 6 reps, briefly recover, repeat 6 more times.
Plank
Support the body on the elbows and toes, keeping the back straight and abs engaged. Hold this position for 30 to 60 seconds.
For this circuit, there should be a rest of 30-90 seconds between exercises and 1-3 minutes between circuits. You can combine circuits or do the same circuit multiple times. If doing the same circuit, repeat 3-5 times.
