I've been experimenting with new work out routines in order to not be "skinny-fat" (this is what a trainer said about runners/me when I was checking out a gym--NOT joining there lol). Tabata is one of the latest fitness buzz words, although I'm sure it's been around for longer than we all think. Here's Tabata, also known as HIIT (high intensity interval training) in a nutshell:
20 seconds of intense exercise (aka push til you puke lol)
10 seconds of rest
Repeat 8 times for a cycle
Complete 4 cycles (or more if desired)
Here's the Tabata wikipedia for more info:
http://en.wikipedia.org/wiki/High-intensity_interval_training
The basic 8 rounds of 4 cycles should take you about 15-20 minutes (depending on your water break between cycles), plus you'll want to have a five minute warm up and five minute cool down. As you can see, this is a great way to fit in an intense workout in a short amount of time. It's cross-fit meets timer :) The difference between Tabata and cross-fit is that you do what you can in 20 seconds and then move on. Cross-fit, on the other hand, requires you to complete x amount of some exercise before moving on to the next. One of the issues with this is that you never really know how long the work out is going to take you. So if you're short on time, try Tabata!
I was REALLY short on time today, so rather than trying to run my usual four miles, I decided to mix it up a bit. Here's what I did and the site that inspired me:
http://www.occasionallyaj.com/category/tabata
Five minute walking warm up at 4mph (incline at 1.0 for knee safety)
Cycle 1: Jumping jacks, high knees, push up & burpees (repeat)
Cycle 2: 20-second sprints 8.8-9.5mph/incline 1
Cycle 3: Squat jumps, mountain climbers & lunge jumps (skipped mogul jumps because I didn't know what they were)
Cycle 4: Crunches, heel taps & plank (skipped plank taps)
Cool down
Altogether it took me about 25 minutes.
Here's what I learned:
*Pace yourself! The link listed above suggests cycles 1-3 twice and then cycle 4 sprints for a total of 7 cycles. My first Tabata work out was 4 cycles, and that was enough!
*Rather than only doing 4 workout for each cycle and repeating, do 8 different work outs for each cycle. You have a lot more energy that first cycle. I felt like my cycle 4 push was a little weak which means I neglected those exercises and favored the first few.
*Save your sprints for cycle 4 like the website suggests. I was going to alternate strength and sprints, but after cycles 1 & 2, I decided to save myself from a treadmill injury. Did not want to fall because of tired legs!
*Set your Tabata timer so that you have one minute between each cycle. I only allotted ten seconds (standard), but that was not enough time to get water AND catch my breath!
*Speaking of Tabata timer, this is the one I use:
https://itunes.apple.com/us/app/pushpress-timer/id826016623?mt=8
*Have fun! My husband and I have done this together in our downstairs guest/workout room: one of us on the treadmill doing sprints while the other is on the floor doing strength. When the timer says so, we switch!
I hope you find this informative, interesting, whatever! I plan on looking back at this work out reflection next week, so I don't make the same mistakes twice. Oh, and I'm going to add a cycle until I can keep up with author!
