Tabata is a Japanese founded type of high intensity workout. Basically there are 8 intervals which could be the same exercise, alternating between 2-4, or 8 completely different ones. You perform the exercise for 20 seconds, and then rest 10 seconds, and go immediately to the next exercise or interval. Try to do as many reps as possible and work as hard as you can during the 20 seconds on. It is a QUICK workout but it is HARD without resting. Below is one I made up to try that I had posted on my website a couple months ago. I found it to be pretty easy for me, but would be good for a beginner. I decided to add a more challenging Tabata workout for any readers that want more of a challenge.
1) high knees
2) V ups
3) Jump squats
4) Dips (weights)
5) Alternating lunge with shoulder press (weights)
6) Butterfly sit ups
7) Plank to row (weights)
8) Alternating squat twists (weights)
Elbow plank get ups
Pike jump knee tuck
R Side plank leg raise
L side plank leg raise
You can create your own Tabata work out and gear it to whatever muscles groups you want to focus on or improve. The one I did above is kind of a mash up of different muscles group, just to try tabata out, some of the exercise are definitely lower intensity than others so feel free to incorporate your own. Remember you could also do Tabata just repeating one exercise 8 times. This 4 minute workout will definitely leave you winded and I’ve heard some claim that it is more effective than 30 minutes of jogging. You decide! Let me know what you think! Have you ever done Tabata before?? Do you like it? Is it something you feel you would start doing on a regular basis??
**PS this picture isn’t me or one I took, I borrowed it from the internet. It’s really hard to take a picture of yourself while doing Tabata.