One of my favorite training styles is “tabata” style training – a simple repeating interval sequence of 20 seconds of intense work plus 10 seconds rest, repeated 8 times (4 minutes).
Tabata sequencing is an incredibly effective and efficient training style that offers us maximum benefits in the shortest amount of time.
How it works: Tabata gets its name from physician and scientist Izumi Tabata, who studied interval training in athletes to see if they would benefit from a shorter duration, high intensity training style vs. a regular training style.
His results showed remarkable data. Over a 6-week period, the control group did 1 hour of moderate intensity exercise 5 days per week (that’s 1,800 minutes of training). The tabata group did 120 minutes of training over the 6-week period. The tabata group improved both its aerobic and anaerobic fitness levels – increasing its anaerobic fitness by 28%.
A highly effective, shorter duration training session has the added benefit of decreasing impact on our joints while still delivering massive results. In an 8-week tabata style treadmill study, researchers found that their participants improved overall flexibility and anaerobic power while decreasing musculoskeletal impact on their ligaments, joints, and tendons.
Why I do this: This is all good news for us when we’re short on time, don’t have equipment available, or just want to add a face-melting workout into the mix!
I love tabatas. I’ve started doing something this year with my Rock Your Life classes called “Endurance Tabatas” and I thought you’d like to try them! Basically it’s a sequence of tabata workouts for a total of 12 minutes of work (you rest after you finish each one).
Moves that work great in Tabata workouts (they’re written in the order I’d pair them for you to make it easy):
Squats- Push-Ups
- Mountain Climbers
- Jump Squats
- Sprints
- Bicycle Crunches
- Prisoner Squats
- Sit Up Punches
- Bridge Lifts
- Skater Lunges
- Russian Twists
- Crescent Kicks
- Squat Thrusts
- Triceps Dips
SquatsWhat’s fun about today’s workout is that you can do all 3 of the tabata sequences with me – or you can pick any one of them on any given day and be guaranteed amazing results with just a 4-minute workout. Or, you can make up some of your own! I’ve listed some great moves below today’s workout that I often use in tabata workouts.
Leave me a comment and let me know how you like them, and how you do!
Full Body Home Workout: Endurance Tabata Style
Click to expand and see all workout move descriptions.Tabata 1
Format: 20 seconds Move A; 10 seconds rest. 20 seconds Move B; 10 seconds rest. Repeat 8 times.
Move A: Burpees
Stand tall, core engaged, spine neutral. Bend your knees and plant your hands beneath your shoulders. Jump or step back and perform a push up. Jump or step your feet back to your hands and load the weight in your heels. Jump up!
Mod: Stand tall, core engaged, spine neutral. Bend your knees and plant your hands beneath your shoulders. Jump or step back and hold a tall plank. Jump or step your feet back to your hands and load the weight in your heels. Stand to a body squat.
Move B: V-Ups
Lay on your back, lower back pressed into the mat or floor, core engaged. Extend legs straight and arms straight overhead. Engage your core and lift your legs and hands at the same time, meeting in the middle in a “V” shape.
Mod: Lay on your back with your knees bent. Press your lower back into the mat and engage your core. Extend arms straight overhead. Lift your knees and arms and meet in the middle. Extend back out, keeping the knees bent.
Tabata 2
Format: 20 seconds Move A; 10 seconds rest. 20 seconds Move B; 10 seconds rest. Repeat 8 times.
Move A: Split Squat Jumps
Come into a forward lunge, hands on your hips or at your sides for balance. Front knee tracks in line with the front toe, and knee stays in line over the foot. Rear foot is directly behind its hip and knee. Explode up, switching your feet in mid air, landing in a lunge with the other foot leading. Keep your core engaged and torso upright, don’t lean forward. Use your arms to propel you.
Mod: Complete alternating forward lunges as quickly as possible if jumping irritates your knees. Be sure to line up your knees and toes, and don’t lean forward. Hold the wall for support as needed.
Move B: Triceps Push Ups
Come into a tall plank, hands stacked below your shoulders, legs straight and strong behind you, gaze neutral and core engaged (belly button up toward your spine). Back is not arched. Turn your elbows in toward your ribcage and allow them to graze your sides as you lower down into a push up. Keep them parallel as you press back up. These are the most challenging type of push up for many of us, so drop to your knees as soon as you feel your form starting to slip and see if you can complete the set.
Mod: Come into a kneeling plank, hands stacked below your shoulders, gaze neutral and core engaged. Back is not arched. Turn your elbows toward your ribcage and allow them to graze your sides as you lower down to a push up. Keep them parallel as you press back up. You can also come up a level to a bench or box and do these on an elevated surface. The best way to work up to this is to do them standing against a wall – using the distance of your feet to the wall to create more or less resistance.
Tabata 3
Format: 20 seconds Move A; 10 seconds rest. 20 seconds Move B; 10 seconds rest. Repeat 8 times.
Move A: Skinny Sumos
Stand tall, core engaged. Feet are wider than hips, in a sumo stance. Toes point out slightly. Come into a sumo squat, leading with your hips and keeping your weight back on your heels. Try not to arch your back or pitch your weight forward. Jump up, landing in a regular squat, feet in about hip distance apart, leading with the glutes and hips, keeping your chest up and gaze in front of you. Jump again, landing in the sumo squat. Repeat.
Mod: Stand tall, core engaged. Feet are wider than hips, in a sumo stance, toes point out slightly. Come into a sumo squat – going only as deep as you’re comfortable. It can be helpful to hold a chair back so you can focus on keeping your weight back in your heels. Stand and step in so your feet are hip distance apart and perform a regular squat. Step out to the other side performing a sumo squat. Step in again and regular squat. Repeat.
Move B: Supermans with Trap Activators
Lay on your stomach, arms extended overhead, legs out straight. Engage your lower back and lift your legs and upper body at the same time, drawing your elbows in to your sides. As you lower down, extend your arms out straight again. Repeat.
Mod: Lift only your upper or only your lower body. You can try alternating them, or focus on one at a time.
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References:
- Department of Physiology and Biomechanics, National Institute of Fitness and Sports, Kagoshima Prefecture Japan: Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max; Medicine and Science in Sports Exercise 1996 Oct;28(10):1327-30.
- Department of Sports Science and Wellness, The University of Akron, Akron, Ohio: The influence of a Tabata interval training program using an aquatic underwater treadmill on various performance variables; Journal of Strength and Conditioning Research 2013 Dec;27(12):3419-25. doi: 10.1519/JSC.0b013e3182908a09.SOCIAL MEDIA
