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FitYaf's Fitness Friday Tabata Workout

10/18/2013

2 Comments

 
What is Tabata you ask?  Just like HIIT, Tabata incorporates periods of work with periods of rest.  During the period of work, you work at 100% intensity (maintaining proper form of course), then you partially recover during a short rest.  The fact that you never "fully" recover is part of what makes this workout so effective.  Typically the "work" period is 20 seconds and the "rest" period is only half of that or 10 seconds.  This type of exercise was discovered by the Japanese researcher Izumi Tabata, who was known for his work with Olympic speedskaters.  Tabata's research showed both aerobic and anaerobic benefits from this type of exercise.   For HIIT workouts, you're typically doing high-impact moves that are more "cardio", but for a tabata workout, you can do strength exercises as well as cardio exercises.  Due to the high intensity nature of the workout, tabata workouts are typically shorter than a traditional workout.  You can use the Tabata protocol with almost any exercise, but lucky for you I put one together for you!  The traditional tabata workout is designed to do the same exercise for the whole workout, but what is the fun in that?  The first section is four cardio exercises, and the second section is four strength exercises, but don't worry - I squeezed some burpees in there too.  Grab your stopwatch (or your favorite interval timer app) and let's go!
Notes about this workout:
  • Some of the moves in this workout are high-impact.  Please feel free to modify the workout to make them low-impact if necessary.
  • This workout is designed in an ON/OFF format.  When you are ON, you want to give the exercise EVERYTHING you've got.  When you're OFF, walk around and keep your feet moving.
  • The whole workout once through is 9 minutes (4 minutes cardio, 1 minute burpees and 4 minutes strength).  Start with a little warm-up (walking/jogging) to get your muscles warm.  Challenge yourself and try and go for a second round!
  • Be sure to stretch at the end of the workout.  Check out some post-workout stretches from Health.com.

Tabata Cardio

20 seconds of work, 10 seconds of rest for each move, twice (total = 4 minutes)
high knees
FitYaf's Fitness Friday Tabata Workout - high knees
gymbodylife.com
mountain climbers
FitYaf's Fitness Friday Tabata Workout - mountain climbers
oprah.com
switch
FitYaf's Fitness Friday Tabata Workout - switch kick
kicks
FitYaf's Fitness Friday Tabata Workout - switch kick
duniafitness.com
jump squats
FitYaf's Fitness Friday Tabata Workout - jump squat
womenshealthmag.com

Burpee

45 seconds of work, 15 seoncds of rest, one time through (total = 1 minute)
FitYaf's Fitness Friday Tabata Workout - burpee
dailymovesandgrooves.wordpress.com

Tabata Strength

20 seconds of work, 10 seconds of rest for each move, twice (total = 4 minutes)
push-ups
FitYaf's Fitness Friday Tabata Workout - pushup
womenshealthmag.com
sit-ups
FitYaf's Fitness Friday Tabata Workout - situp
fitstudio.com
squats
FitYaf's Fitness Friday Tabata Workout - squat
running.competitor.com
plank
 
FitYaf's Fitness Friday Tabata Workout - plank
womenshealthmag.com
FitYaf's Fitness Friday Tabata Workout
Have you ever done a Tabata workout?
2 Comments
Michelle Turnipseed
3/25/2015 03:15:04 am

why is the burpee section 45 seconds instead of 20 like the others?

Reply
FitYaf link
3/25/2015 05:29:16 am

Michelle,
In this workout, the burpee finishes the "cardio" portion of the workout, so I made this section extra long. Also, a burpee physically takes longer than the other moves.

Reply



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    Jillian [FitYaf]

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