There’s been a lot of talk about tabata training and how adding it to your regular training can enhance fat loss and sports performance. This is very true, but I think there are far too many of us who are unclear as to what Tabata training really is. Buckle up, here we go…..
Tabata is based on time. 20 seconds of work with 10 seconds of rest, 8 cycles through. Can anybody break out the calculator and tell me how long that is? I’ll wait………………….2 minutes is correct and YOU ARE A GENIUS! Now, some people just bust out the timer (you can totally score a free app for your smart phone and it ROCKS!) and time moves. THAT is not Tabata. This style of training is meant to be intense. In other words, crunches for 20 seconds on and 10 seconds of rest is using a Tabata method, but not really the training. During your work period, you should be pushing an 8-9 on the RPE scale (rate of perceived exertion). That’s a hair away from barfing for me personally…..
So, in order to make it more doable, I put together a Tabata training sequence mixed with core work. REMEMBER, during those 20 seconds you’re giving everything you have! If you feel like it’s easy, it is. Easy doesn’t cut it around here. So, clear some space and about 20 minutes from your calendar and get ready to burn some major calories all day long!
Tabata and Core
ALWAYS warm up for 3-5 minutes (more if it’s colder)
Opposite arm/leg reach (bird dogs) for 20 reps
Tabata 1: wide jump, low skaters (it will take 2 minutes)
Reverse Crunches and Bicycle crunches: 3 sets of 20 reps each
Tabata 2: BURPEES! Always add the jump at the top, it’s only 20 seconds
Plank dips and toe taps for 3 sets, 20 reps each
Tabata 3: Jump sumo Dorothy—from sumo squat, jump straight up and click your heels together
Side plank pulse and butterfly crunches: 3 sets of 20 reps each
Tabata 4: Pop squats—squat low, explode up and hop feet together and back out
All Tabatas are performed for 2 minutes and it should be killer! If it’s not, push harder or add light weights
Let me know how you do! I’m feeling the soreness from this morning
Have a healthy day!