…Very simple I said, it’s the best bang workout for your buck

 That’s what I responded when my bootcamp participants inquired about what new “recipe” (as they call my workouts) I’d cooked up this time! Tabata training is simple indeed, yet quite intense . Here’s how it goes: 20 sec of all out work (any exercise that will get your heart rate up like jumping jacks, burpees, push ups…), followed by 10 sec of recovery. Repeat 8 times, for a total of 4 minutes. Yeah that’s right the actual Tabata training regimen only lasts 4 minutes.

Here’s a simple example of a tabata workout you can try right at home since no equipment is needed, and trust me you will get your heart rate up there I assure you!*                                                                             

Remember, 20 sec of exercise as hard as you can; 10 sec recovery; then move right to next exercise. Do this circuit twice continuously for a total of 8 sets & 4 minutes!

1)Push ups
recovery

2)Jumping jacks
recovery

3)alternating forward lunges
recovery

4)Shoulder to knee ab curls (aka “bicycle”)
recovery

Tabata revolves around working at a high intensity for a short period of time, followed by an even shorter rest period. The best way to reap the most benefits is to keep exercises simple, and demanding many muscles working at once, aka full body!. After all, you are forced to work intensely for the full 20 seconds – bicep curls probably won’t do that for you. Great news is this method conditions you to improve your ability to recover in between sets, as well as keep your heart rate up and burn tons of calories. Why good news? Because it is an ideal workout for althletes training to improve their performance, as well as for the everyday workout goer who wants to vary his/her training and maximize results. It is also a great go-to when you want to break a sweat and are short on time…and isn’t that often the case these days??

Now of course you can expand on the concept. For example, you can repeat the set more than twice, which will increase your workout time; in which case I recommend a longer rest period at the end of the 4 exercises so as to not burn yourself out. A great way I like to incorporate this with my clients’s workout (and my own) is by slotting a set here and there within their weight training program. This allows for an increased calorieexpenditure all while lifting weights – without having to step on a treadmill; great way to maximize your time in the gym, and to kill 2 birds with 1 stone 🙂

Another point to note about Tabatas, is that the most efficient exercises involve very little equipment and space. Here are some other good examples of exercises you can use to formulate your own Tabata circuit. Mix and match..and get yourself going…today! Happy Workout!

*Note this is a high intensity training method and is not recommended for beginners. If you would like to try this formula and you are not sure of your fitness level, complete the exercises at your own pace and take as much recovery time needed in between. Work your way up to the full intensity over time!

Intermediate moves:

• Abdominal curls
• Stationary Squats
• Push Ups
• Skip rope
• Star jump

Advanced moves:

• High knees
• Burpees
• Squat + shoulder press
• Mountain climbers
• Straight arm plank with rotation
• Any plyometric move

Written by Justine Keyserlingk CPT, CNP