Samara Donald is: The Gym Coach

Make the most of your workout!

Let’s Tabata!

I’ve been introducing a new type of workout to my students in FitCamp lately .. Tabata!

What’s Tabata? Traditional Tabata is a 4 minute workout, where you perform 8 cycles of 20 seconds “work”, 10 seconds recovery. You can choose whatever type of cardio/plyometric activity you like (burpees, running, jumping jacks, etc..), and mix and match (for example you can do 4 of the same exercises 2 times each, 8 different exercises, or even the same exercise 8 times).

Why Tabata? Doing as little as 4 minutes (or one “Tabata”)  can help you burn more fat (and make you look 200-percent leaner) than a traditional 60-minute workout. Talk about EFFICIENCY!

The real magic with Tabata however is in the level of intensity. To reap the benefits of this workout style you  have to go as hard as you can for the 20 second intervals. Follow that with 10 seconds of rest and repeat seven more times. And when I say “as hard as you can go,” I mean 100-percent maximal intensity. By the end of the 4 minutes you should feel like you’re going to die. Ok not really but you get what I mean!

Here are a sample Tabata workouts you can try at home or in your gym:

Exercise Time Form
1 Jumping Jacks 20 seconds go as low as   you can in the down part
Rest 10 seconds
2 High Knees 20 seconds forearms   parallel to floor; knees come up to hands
Rest 10 seconds
3 Burpees 20 seconds crouch   and place hands on floor, push out to pushup position, spring feet back   between hands, stand up
Rest 10 seconds
4 Elbow to knee 20 seconds Stand   upright placing hands on head elbows bent; Reach opposite elbow to opposite   knee and reverse
Rest 10 seconds
5 Jump rope 20 seconds if   you don’t have a rope you can mimic the rope. do doubles if you can!
Rest 10 seconds
6 Pushups 20 seconds keep   a straight line from feet to neck, lower your body all the way so your chest   hits the floor
Rest 10 seconds
7 Jump lunges 20 seconds start   in a deep lunge, spring upward and land with the opposite leg lunging
Rest 10 seconds
8 Sprint 20 seconds find   a long runway and run as fast as you can you can sprint in place if you don’t   have a lot of room
Rest 10 seconds
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One comment on “Let’s Tabata!

  1. Pingback: Tuesday Total Body Workout « TheGymCoach Blog

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This entry was posted on May 1, 2012 by in fitness.
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