Tabata This, Tabata That…

So, I’m a bit of a fitness freak (well, less freak and more fitness). Exercise is not only great for physical fitness, but for mental fitness as well. Research has shown that regular exercise can decrease symptoms of depression and anxiety, and contribute to improved self-esteem. So, I need to exercise to keep reasonably on track, head-wise.

I work out regularly and also do tabatas. So what’s a tabata, you say? I’m glad you asked that very intelligent question.

A tabata is a 4-minute routine that utilises four different exercises done at full intensity for 20 seconds each, with a 10 second break in between. These exercises are then repeated to complete the 4 minutes. By the end, you are exhausted. It’s designed to improve your cardio fitness and to burn fat.

Want to see one? Check out this YouTube video.

So, now you know what it is, I can tell you it is one of the best short exercises I’ve come across for improving fitness and burning fat. You can also customise the tabata to target particular body parts. I’ve included examples below of some of the routines I use:

Kettle Bell Tabata

  1. Single-Handed Kettlebell Swing (core and shoulder – one hand at a time, between legs to shoulder height, transfer to other hand at top of arc)
  2. Double-Handed Kettlebell Swing (core and arm workout – two handed, usually with heavier kettlebell – between legs to shoulder height) – see the picture above
  3. Kettlebell Spider Power Plank (core workout – legs are raised during plank one at a time to touch elbows)
  4. Kettlebell Power Plank with Renegade Row (for core and latissimi dorsi muscles – the “wings” of your back)
  5. Repeat each of the four exercises again

Bodyweight Tabata

  1. Push Ups (chest exercise – can be normal, incline or decline)
  2. Wide Grip Pull Ups (back exercise, using chin up bar)
  3. Dips (chest exercise, using dip rack)
  4. Mid-Grip Chin Ups (arm exercise, using chin up bar)
  5. Repeat each of the four exercises again

Keep the intensity high throughout the tabata. By the end your heart rate will be elevated, and you’ll probably be puffed out. The high intensity and increased heart rate kick starts your fat-burning.

So you’re interested in doing tabatas? You’ll need an interval timer, to set alarms at 20 and 10 second intervals, so you can keep track of where you’re up to. Here is the one I use:

If you already do tabatas as part of your routine, please share in the comments!

 

Warning: If you haven’t exercised before, are unfit or carrying an injury, check with your doctor prior to commencing any exercise routine.

9 thoughts on “Tabata This, Tabata That…

Add yours

      1. thank you 🙂 Im really into fitness and nutrition too. I run and do barre class mostly, I was thinking about taking a tabata class too. I’m in school and I work so not a whole lot of free time. Love your blog- I will continue to read 😉

        Liked by 1 person

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