Tabata?

NS81
NS81 Posts: 192 Member
in Fitness and Exercise
Hey all! I've been hearing a bunch about Tabata, and am wondering what type of exercises you choose for your 20 seconds, and how many 4 minute work out sets you do at the same time to really "feel" like it's working? I have little extra time, and need good work outs that I can do at home, where I feel like they're actually making a difference (and yes, I know no result is instant, blah blah blah, not looking for a miracle, just attempting to get myself out of my full of excuses, fairly sedentary lifestyle :wink: ) Any tips on good, 30 min or less work outs would be much appreciated!

Replies

  • Bridget65202
    Bridget65202 Posts: 12
    Sprints, kettlebell swings, or jumping rope are all good.
  • smaxw7
    smaxw7 Posts: 15
    I've never done Tabata at home, but it's something we do often in my "boot camp." I don't think it would be difficult to do on your own. If I am remembering correctly, you do the same activity for 4 minutes. 40 seconds then rest 20, repeat. We do a variety of things, some as simple as crunches, some as complex as tire flips. I am no expert, but I would suggest picking 7-8 exercises that work different areas and doing each for the 4 minute interval. If you are at home, you probably don't have tons of equipment... you could get a couple weights, a kettle bell, maybe a stability ball. You will find tons of guides online to specific exercises. For cardio, try running in place, high knees, butt kickers etc... You can do it different each time.

    I've been doing this and circuit training for about 6 weeks and I've seen a significant change in my fitness/endurance level as well as body composition. I have about 50lbs to lose and this is working :) Good luck!
  • WanderingPomme
    WanderingPomme Posts: 601 Member
    There are Tabata phone apps with timers and routines! :)
  • lilawolf
    lilawolf Posts: 1,690 Member
    Sometimes as a warm up for martial arts, they will put a bunch of exercises in a hat and pull out the next exercise during the break. They do: jumping jacks, high knees, butt kickers, mountain climbers, spiderman (mountain climbers but you bring your knee up and out toward your elbow, sit ups, V ups, burpees, punches/kicks, step ups, push ups.....um....

    You could also do something like 30 day shred or T25 in less than 30 minutes if following a video would be easier.
  • NS81
    NS81 Posts: 192 Member
    Thanks everyone!

    I didn't think to look for a tabata app - I'll have to check it out!
  • ninerbuff
    ninerbuff Posts: 48,993 Member
    The majority of "Tabata" workouts are just HIIT workouts. If anyone has really done TRUE Tabata, they'd be wiped out after the 4 minutes.
    I hear all the time from people that they can do Tabata for a half hour or an hour. That's not Tabata it's HIIT. Tabata is100% effort for 20 seconds for 8 cycles. Most people can't do 2 100% cycles without gassing out.
    I just think it's important for people to actually know what the actually training is.


    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness industry for 30 years and have studied kinesiology and nutrition
  • danielwillis22
    danielwillis22 Posts: 43
    Theres a great tabata app for iphone that chooses your exercises for you so you dont have to worry about what exercises to do and you never have to worry about doing the same old boring workout.
  • NS81
    NS81 Posts: 192 Member
    The majority of "Tabata" workouts are just HIIT workouts. If anyone has really done TRUE Tabata, they'd be wiped out after the 4 minutes.
    I hear all the time from people that they can do Tabata for a half hour or an hour. That's not Tabata it's HIIT. Tabata is100% effort for 20 seconds for 8 cycles. Most people can't do 2 100% cycles without gassing out.
    I just think it's important for people to actually know what the actually training is.


    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness industry for 30 years and have studied kinesiology and nutrition

    Good info! Now I need to research what HIIT is lol I def don't claim to have much knowledge - only wish I could afford a personal trainer so I could gain that much needed knowledge, but all these little bits of info really are helpful, so thank you!
  • JackieRL55
    JackieRL55 Posts: 144 Member
    I use two AWESOME apps for Tabata type workouts, Seven (7) by Perigee and Quick 4 by Tiny Hearts Limited. I highly recommend them for beginners. You can do as many cycles as you want. I recommend at least 3. It will take less than half hour. Make sure you warm up and cool down since this will get your heart rate up pretty fast.

    Edited to add that I downloaded these on my iPhone 5.
  • NS81
    NS81 Posts: 192 Member
    Theres a great tabata app for iphone that chooses your exercises for you so you dont have to worry about what exercises to do and you never have to worry about doing the same old boring workout.

    I have a darn droid phone! I do plan to look into apps for that though!

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