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| http://maxxxpower64.blogspot.com/2012/02/tabata.html |
Hey everyone!
You know I have been dabbling in all sorts of things from weight training to running, from pilates to boxing...well I have been told by a few people to look into TABATA. It is where you do an exercise for 20 seconds and rest 10 seconds and repeat this for a total of 4 minutes. I downloaded a timer on my Iphone that beeps and everything so I know when it is time to rest and time to workout.
This style of workout is a type of (HIIT) interval training just like when I wrote about doing cardio interval training. You go at a high intensity with as many reps as you can in the allotted 20 seconds and then you get 10 seconds rest and repeat 8 times. It is said to be highly effective and great perk from it is it does not take too long to get done! This is great for those who don't have much time to hit the gym or want to do home workouts.
Here are a few suggested workouts from my sister and then a friend.
Plan 1: tabata jump rope/squat/sit ups/pushups/shoulder presses
Plan 2: mountain climbers, pushups(whatever variation you want to do), star jumps, flutter kicks, steam engines, military press/overheadclaps/elbow in prayer lifts, planks, and side leg lifts.
You are able to pick and choose whatever workouts you want. If you don't know what the exercises listed above are you can always google them or just do TABATA with exercises you are familiar with. Yesterday I did a few ab exercises and calf raises to try it out. It was intense but I liked how quick it was over and how I could really feel the intensity of it like I really did something! HAHA!
I viewed some different TABATA workouts and made this little circuit up. Now don't go hurting yourself! Take your time and figure out what works best for you and your body.
Plan 3:
Jack-Leg Knee Crunch where you raise arms and one leg and change each rep.
Push Up and Jump In
Squat Sit and Raise Arm with Kettlebell as you sit into squat
Soldier Squat - Hands on head and squat fast with chest up and sit into it
Dumbell Back Row - Bend slightly forwards with knees bent softly and pull dumbells towards back
Sprinting in place
Take a look at these videos to get a visual on what I am talking about.
This Tabata workout is exactly the kind of cardio you want to do to burn belly fat. This workout can be done at home in 20 minutes and burn 9 times more fat than 60 minutes of traditional cardio. This kind of workout is especially good for helping moms burn belly fat or lose baby belly fat.
I can't wait to start and let you know how it goes.
Also, I have read you should not do TABATA more than 2 times a week or atleast not back to back.
If you have done TABATA or have questions! Please comment with an questions and ideas!
Until next time folks! Let me know if you try TABATA and how you liked it.
Tabata sprints/kettlebell swings and burpees!
ReplyDeleteif you started a tabata clock and see how many of those rounds you'd get before you couldn't hold a plank..that be NUTS!
-DSTUT
Are the sprints where you run in place or you should be outside and really sprint? And that sounds like a good tabata routine! Appreciate the feedback!
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