Posts Tagged ‘Tabata’

I can’t believe that we’re halfway into July already!  I’ve been squeezing in my home workouts whenever and however I can with my kids home this summer.  Today I’m going to share with you one of my “quickies”.  I had about 25-30 minutes to get something done and I wanted to make sure I hit a little bit of everything.  Weights, cardio, upper body, lower body, core, and a few drills for fun.  I wanted to keep the intensity high the entire time so after downing my Cardio Igniter from Top Secret Nutrition, I strung together a quick warm-up, 4 bouts of Tabata, and some drills at the end.

Warm-up: 2-3 minutes of jog in place and dynamic stretches (I wrote another blog on the dynamic warm-up if you’re interested:  https://fitgirlkris.wordpress.com/2014/01/14/the-dynamic-warm-up/ )

Tabata #1 – Lower Body Focus (a quick reminder of Tabata – it is 20 seconds of work alternated with 10 seconds of rest and performed for 4 minutes.  This equals 8 total “rounds” of exercise)

  • 2 rounds of Goblet Squat (I used a 35# Kettlebell)
  • 2 rounds of Kettlebell Swings
  • 2 rounds of Jump Squats
  • 2 rounds of Pop Squats

Tabata #2 – Upper Body Focus (I wanted to focus mostly on shoulders on this particular day)

  • 2 rounds of DB Lateral Raises
  • 2 rounds of DB Bent-Over Raises
  • 2 rounds of Push Press
  • 2 rounds of “V” Push-Ups

Tabata #3 – Cardio/Conditioning Focus

  • 2 rounds of Battle Ropes
  • 2 rounds of Jump Rope
  • 2 rounds of Jumping Jacks
  • 2 rounds of High Knees

Tabata #4 – Core Focus

  • 2 rounds of Mountain Climbers
  • 2 rounds of Burpees
  • 2 rounds of Plank with Arm Raises
  • 2 rounds of Plank with Leg Abduction Hops

Rest about 1 minute or so between each Tabata bout.

To finish the workout I did a few laps up and down my street of the following:

  • 1 lap of forward jogging
  • 1 lap of backward jogging
  • 2 laps of lateral shuffle
  • 2 laps of cariocas

Make sure to cool down and stretch for a few minutes and you’re done!

With the holiday season in full swing, everyone is busy and time is limited.  Between work, social gatherings, shopping, cooking, company, and everything else in between, it can be hard to find time to fit in a workout.  Tabata to the rescue!  Without getting into too much detail, Tabata training can be applied to just about any type of exercise:  cardio (sprints, intervals on an elliptical/bike, etc.), body-weight exercises (push-ups, pull-ups), and resistance training (dumbbell/barbell/cable exercises).

Tabata is a total of 4 minutes broken down like this:

  • 20 seconds of max effort
  • 10 seconds of rest

It is essential to have a timer for this.  I use my GymBoss Timer but there are many apps that you can use on your phone too.  I just like the GymBoss because there is a vibrate option and it doesn’t interrupt my music 🙂  I clip it right to my shirt and go…

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The 20 sec on/10 sec rest is repeated 8 times for one complete 4 minute Tabata cycle.  Ok, so enough of that; here is a quick shoulder workout that I put together today because I was stuck at home (snow day for my kids) and short on time (ahem, snow day for my kids).  So before the “Mom I need this” and “Mom I’m hungry” fun-stuff started, I decided to squeeze in a quick, but super-intense workout:

Make sure you are completely warmed-up before diving into this:  not only is it intense, but it is very high volume!  Ready and warm?  Don’t forget your Top Secret Nutrition Pump Igniter!  Let’s go!  So each of the exercises below was completed using the 4-minute cycle (8 sets of 20 on/10 off for each exercise).  I completed as many reps as I could in the 20 seconds.  Another note:  use a lighter weight than you’re used to.  The first 2 sets are deceptively easy but trust me, by the end, you are going to wonder why a 10 pound dumbbell is causing you so much pain!

  • Hang Cleans
  • Standing DB Shoulder Press
  • DB Lateral Raise
  • DB Front Raise
  • DB Bent-Over Raise
  • Behind-the-Back Barbell Shrug

So, with each exercise lasting only 4 minutes with a few minutes rest between each cycle, the entire workout lasted about 45 minutes for me.  It was fast, it was intense, and I literally couldn’t lift my water bottle to my mouth.  So, give it a try!  And, if you’re like me and have to wash your hair upside-down in the shower when you’re done, you did it right!