workouts

Tabata 101

If you’re a busy mom and you haven’t tried Tabata… you’re missing out!! This is an awesome way to get your cardio and strength training in all at once, it only takes 20 minutes, and all you need is you! (Well you do need the app or a stopwatch for timing yourself).

tabata 101.png

Basically in a traditional Tabata workout there are 4 rounds of 8 repetitions of an exercise.  Each rep lasts 20 seconds, with a 10 sec break between reps, and 60 sec break between rounds. Do as many reps as you can safely in the 20 secs. Below is an example of what your Tabata workout could be:

Example:

ROUND 1 – burpees

  • 20 secs – burpees
  • 10 secs – rest
  • repeat above 7 more times
  • 1 min rest

ROUND 2 – squats

  • 20 secs – squats
  • 10 secs – rest
  • repeat above 7 more times
  • 1 min rest

ROUND 3 – V-sits

  • 20 secs – V-sits
  • 10 secs – rest
  • repeat above 7 more times
  • 1 min rest

ROUND 4 – Lunges

  • 20 secs – lunges
  • 10 secs – rest
  • repeat above 7 more times
  • 1 min rest

As you can see, the traditional method can be very hard to push through 8 reps of one exercise, especially if they are really difficult (like the burpees!). It also limits your workout to only 4 exercises, so you have to choose ones that are pretty challenging to actually get a full body workout in.

What I teach in my fusion classes (YOGATA) and do regularly on my own is a modified version of Tabata. Instead of one exercise per round, we alternate 2 different exercises, therefore getting 8 different exercises. It’s definitely more achievable and still gives you that feel good muscle burn! Remember, you want to do as many reps as you can safely in the 20 seconds.

Below is an example of what your modified Tabata workout could be:

ROUND 1 – burpees & squats

  • 20 secs – burpees
  • 10 secs – rest
  • 20 secs – squats
  • 10 secs – rest
  • repeat above 4 more times
  • 1 min rest

ROUND 2 – V-sits and lunges

  • 20 secs – V-sits
  • 10 secs – rest
  • 20 secs – lunges
  • 10 secs – rest
  • repeat above 4 more times
  • 1 min rest

ROUND 3 – planks and swimming (active shalabhasana)

  • 20 secs – plank
  • 10 secs – rest
  • 20 secs – swimming
  • 10 secs – rest
  • repeat above 4 more times
  • 1 min rest

ROUND 4 – push ups and high knees (run on the spot, knees up high)

  • 20 secs – push ups
  • 10 secs – rest
  • 20 secs – high knees
  • 10 secs – rest
  • repeat above 4 more times
  • 1 min rest

I can guarantee if you push yourself during all your reps, you will sweat and feel all your muscles working. If you have time – try to sandwich your workout with yoga. Begin with a short yoga flow (pick any short 5-15 min flow) and end with a good 5-10 min flow. Happy TABATA-ing!

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