Happy Friday friends! Are you ready for a fast, efficient workout that will leave you panting, sweating, and jello-legged? This morning, I took on our first workout in our new “Tabata Be Kidding Me” series. Tabata is a a form of High Intensity Interval Training (HIIT) that helps you get more out of your workouts in less time. Tabata-style training also helps you to achieve Excessive Post-Exercise Oxygen Consumption (EPOC), or afterburn that creates an uptick in the metabolic rate for a few hours AFTER you finish! Tabata-style training is a great way to incorporate HIIT and strength training into a killer workout, especially if you are short on time.
Are you ready to take on this workout? Great! I recommend downloading a free Tabata app to your phone to manage your timing. Tabata-style training requires all-out effort for 20 seconds and recovery for 10 seconds. You repeat the 20:10 cycle for 8 rounds (4 minutes). During each 20-second interval, you must put all of your heart, soul, and energy into the movements. You cannot pace yourself. Tabata is designed to be ALL-OUT EFFORT — that’s how you get it to work. If you are sucking for air after each round, or working your muscles to the edge each round, you are doing it right. Your goal is to remain consistent with your high intensity repetitions/speed or increase your repetitions/speed each round. Your goal is to NEVER. SLOW. DOWN.
Total Duration of Workout: less than 30 minutes
Equipment Needed: a treadmill, a bench, and a heavier set of weights
Perform sets 1-5 in Tabata format: 20 seconds of the highest and most intense energy you can muster, followed by 10 seconds of recovery. You will perform each set 8 times through. For #2 , #4, and #5 you will alternate the exercise each round so you will only do 4 sets of each exercise total. Perform set #6 as written. For the 7th and final interval, you will perform half a Tabata, or 4 cycles and 2 minutes. Enjoy!
“Tabata Be Kidding Me”: Workout 1
1) Treadmill Sprints
2) Alternate Rounds: Heavy Wide Shoulder Press / Alternating Pistol Squats*
3) Bench Jump Overs (place hands on the bench and jump both feet from one side up and over to the other side)
4) Alternate Rounds: Reverse Flys / Tricep Extensions
5) Squat Jumps / Tricep Dips (preferably off a bench)
6) 4 minute uphill walk
7) 4 Tabatas (2 minutes total) treadmill sprint to finish
*If Pistol Squats aren’t currently in your skill set, feel free to substitute with alternating reverse lunges while holding the dumbbells.