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MyFitnessPal Community

Tabata anyone?

CariS001

Does anyone else do Tabata? If so, what exercises do you use?? I'm looking for more cardio stuff and I'm sick of jump rope, burpees and box jumps....

Replies

gnalani

I do tabata on a spin bike and with running outside.

Spin bike: 10 sec max (your max) resistance sprint standing, 10 sec same resistance sprint sitting, 10 sec low resistance sitting recovery.
Running: 20 sprint, 10 walk. To make it harder, find a hill and sprint up 20 sec then walk down (20 sec sprint uphill tends to equal 10 sec downhill so you cover the same ground over and over).

Katey911

My trainer sometimes uses are whole 30min session for tabata. She has me throw punches, do pushups (varying hand positions), mountain climbers, squats (with weight), sprints, situps (varying leg positions), heavy lifting.

hballack

I use the bike at the gym with the "seconds" app for iphone. It is working pretty well since I can sit on the bike during rest.

vjohn04

I do tabata rounds on the heavy bag.

stormieweather

I did Tabata yesterday for 30 minutes. The trainer had me do surf jumps, jump kicks, bicycles, mountain climbers, bounce squats, pulse planks, and crunches.

I was crawling by the end. LOVED it!

bkesecker

One of the spin instructors at the gym incorporates them into the class. We usually do three sets during the hour. I love it. Other than that, I got nothin' new for you.

jasonpclement

kettle bell swings.

slomeli79

The most effective tabata exercises are sprints and the stationary bike. This is because there isn't a "pause" in reps and max effort can be maintained for the entire 20s work rounds. Give 8 rounds at full run-for-your-life sprint speed and you'll see nothing else comes close. Heavy bag work is up there - and a personal favorite along with burpees - but still not as demanding on the central nervous system as sustained sprinting/cycling.

Also a note in response to a few comments here about 30-minute "tabata" classes. You are being lied to. The actual tabata protocol is only 4 minutes long and if you aren't out of breath and barely able to move after those 4 minutes, you simply aren't performing them at true 100% intensity. Lots of trainers out there are teaching high-intensity (HIIT) programs using the tabata name to capitalize on its buzz. Tabata is 20s work + 10s rest x 8 rounds, 100% effort (technically 170% vo2 max) simple as that. (http://robertsontrainingsystems.com/blog/the-tabata-myth/)

Edit: I'm not knocking other interval-based exercise programs. More power to you for sticking to anything! Just saying there are lots of snake-oil salesmen out there mis-representing what they're selling as "tabata" because it's become so well known.

IzzyBooNZ1

I do tabata rounds on the heavy bag.

Ooh i have a heavy bag, can you break down what you do?

joybedford

I do tabata on the elliptical get a much better burn using that.