TABATA WORKOUTS! QUICK, EFFICIENT, AND FAT TORCHING

You have probably heard of Tabata workouts or you may have even included them in workouts of your own! However, if you haven't, here is a little history lesson for you. The term "Tabata" was named after the Japanese researcher Dr. Izumi Tabata, who compared the effectiveness of short, very high intensity training (bursts of maximal effort for 20 seconds followed by 10 seconds of rest, repeated for 4 minutes in total) to a traditional 60-minute aerobic workout. Turns out Tabata workouts can blast off an average of 13.5 calories a minute and double your metabolic rate for at least 30 minutes afterwards. 

Tabata workouts are quick, fun, and are truly some of the greatest workouts I have ever done, especially when I am short on time. If you aren't familiar with what Tabata is, a traditional circuit consists of 8 sets of 20 seconds of work followed by 10 seconds of recovery, back to back. 

Some workouts perform the same movement for all 8 sets while other workouts have different movements for every set as you will see in the ideas below. Tabata also comes in handy when traveling or when equipment isn't accessible. With electronics these days, many apps are available with built in Tabata timers. I prefer music when I workout so I created a playlist on Spotify of Tabata tracks that plays jams while alerting you when to work and when to rest. If you have Spotify I HIGHLY recommend you search for Tabata Tracks and create your own playlist. All Tabata rounds are 4 minutes long. 

Here are some ideas for your hot and sweaty fitness journey!

Tabata Full Body Workout (With Equipment)

1. Box Jumps

2. Single Arm Alternating Med Ball Push-Ups

3. Burpees

4. Tricep Dips

5. Step Ups with Bicep Curls

6. Dumbbell Thrusters

7. High Knees and Mountain Climbers (10:10) 

*Perform 10 high knees followed directly by 10 mtn climbers

8. Alternating Lunges with Dumbbell Lateral Raise

Perform 4 total rounds of this Tabata Circuit. Rest for 1 minute between each circuit. 

Tabata Full Body Workout (No Equipment)

1. Jumping Squats

2. Push-Ups

3. Burpees

4. Ice-Skaters

5. Tricep Dips (Use a chair or couch)

6. High Knees and Mountain Climbers (10:10)

7. Jumping Lunges

8. Bicycle Crunches

Perform 4 total rounds of this Tabata Circuit. Rest for 1 minute between each circuit. 

Tabata CrossFit Workout (Tabata This)

Row (8 x 20 sec on, 10 sec rest)

Rest 1 minute

Air Squats (8 x 20 sec on, 10 sec rest) 

Rest 1 minute

Push-Ups (8 x 20 sec on, 10 sec rest)

Rest 1 minute

Pull-Ups (8 x 20 sec on, 10 sec rest)

Rest 1 minute

Sit-Ups (8 x 20 sec on, 10 sec rest)

Rest 1 minute

For this tabata circuit, you will stay at each exercise for a total of 8 rounds before switching to the next. For example, you start with the rower and stay on the rower for 8 rounds before switching to air squats. Killer!

Barbell Tabata

1. Reverse Lunges
2. Shoulder Press
3. Bent Over Rows
4. Back Squats

Once you've completed all four exercises you're only half way done, because you'll only be two minutes into the Tabata. Go back to the first exercise and repeat the entire complex again without ever dropping the bar.

Cardio Tabata

Sprinting – Sprint for 20 seconds, rest for 10 seconds x 8 times
Jump rope – Jump for 20 seconds, rest for 10 seconds x 8 times

Fast and Furious
1. (2) Lunge Jumps + (2) Squat Jumps
Repeat for 4 Rounds of Tabata
2. (2) Push-Ups + (2) Mountain Climbers
Repeat for 4 Rounds of Tabata
3. (2) Burpees + (2) Lateral Lunges
Repeat for 4 Rounds of Tabata
4. (2) Plank Jacks + (2) Plank Lowers 

AB Burner
1. V-Ups
2. Plank Hold
3. Bicycle Crunches
4. Mountain Climbers
5. V-Ups
6. Plank Hold
7. Bicycle Crunches 
8. Mountain Climbers

Repeat 2 or 3 times :)

Upper Body Madness 
1. Push-Ups
2. Bicep Curls (dumbbells)
3. Dips (can be done on a chair or machine)
4. Pull-Ups
5. Plank Rows (dumbbells)
6. Bear Crawls
7. Shoulder Press (dumbbells)
8. Dumbbell Clean/Press
Repeat 4 times for a total of 16 minutes

Lower Body Shred
1. Bodyweight Squats
2. Lunge Jumps
3. Ice-Skaters
4. Single Leg Deadlifts Right Leg (Dumbbells or Kettlebells)
5. Single Leg Deadlifts Left Leg (Dumbbells or Kettlebells)
6. Box Jumps or Jump Rope
7. Squat Jumps
8. High Knees in Place or Sprints

Repeat 4 times for a total of 16 minutes 



Tabata Protocol Circuit

Exercise 1: cockroach

INSTRUCTIONS

Starting on all fours, crawl as fast as possible forward for four paces. Stop, get up, and jump in the air. Turn around, get back on all fours, and repeat.

EXERCISE 2: ROTATING JUMP LUNGE

INSTRUCTIONS

Start in a lunge position with your arms in a circle. Swing your arms around to one side, then jump the lunge on to the other leg, swinging the arms in the opposite direction. Use the arm swing to provide momentum.

EXERCISE 3: SPRAWL AND JUMP

INSTRUCTIONS

Sprawl out to the side, putting both hands and one foot on the ground. Bring your top leg toward your chest. Push off with the hands and get up into a standing position, then jump. Repeat on other side.

EXERCISE 4: WEIGHTED WOOD CHOP

AREAS TRAINED

Biceps, shoulders, core and legs.

EXERCISE 5: FROG JUMP

INSTRUCTIONS

Drop into a squat, then jump in the air with the knees tucked up. Repeat quickly.

EXERCISE 6: SINGLE-LEG BURPEE

INSTRUCTIONS

Start in the push-up position. Jump in with one leg, and then jump up, bringing the opposite knee toward the chest. Repeat on the other side. If this is too difficult, perform the burpees with both legs.

EXERCISE 7: SINGLE-ARM KICK-THROUGH

INSTRUCTIONS

Start in a push-up position. Shift your body weight toward the right arm, and then kick to the left with the right leg. Alternate the movement on your left and right sides quickly.

For a less-advanced version, keep both hands on the ground and alternate knees to the chest rapidly, similar to a mountain climber.

EXERCISE 8: CRAB LUNGE

INSTRUCTIONS

Start in a deep squat and lean back into a crab-walk position. Take a small weight (2.5-5 lbs.) in one hand, using the other to balance on the floor. Swing the weight back over your head, adopting the crab position. Alternate sides and repeat quickly.

MORE WORKOUTS TO COME!

  

This article was written by Jourdan Baldwin, CPT. Jourdan is currently working at Pura Vida Fitness and Spa in Denver, Colorado.