Tabata Time
Author: Jackie Culver
My Absolute Favorite Workout
I have to admit something. I LOVE to exercise! Seriously, I would spend all day in the gym, running, swimming, biking, etc. if I could.
Please don’t hate me! However, I have multiple jobs, multiple children, a husband, dog, laundry and a myriad of other things that take up my time. Have I told you about 7th grade Algebra yet? No? Well, that’s another blog for another time.
Anyway, I realize that not having enough time is a major reason people skip workouts. That’s why I love doing a Tabata workout.
Tabata in a Nutshell
This workout is great because it gets your heart rate up, builds muscle, and only takes 20 minutes! Here’s how it works. Pick 8 different exercises…they can be cardio, strength training, or a combination of both. You will then set a timer. I use one that I found on youtube.
Now here is what it looks like:
Exercise #1 20 seconds
– Rest 10 seconds
Exercise #2 20 seconds
– Rest 10 seconds
Exercise #3 20 seconds
– Rest 10 seconds
Exercise #4 20 seconds
– Rest 10 seconds
Exercise #5 20 seconds
– Rest 10 seconds
Exercise #6 20 seconds
– Rest 10 seconds
Exercise #7 20 seconds
– Rest 10 seconds
Exercise #8 20 seconds
– Rest 10 seconds
– – Now you get to rest for a full minute! ….and do it all again! …and again! …and again!
WooHoo!
I know it looks like a lot, but each interval only lasts for 5 minutes (including the one minute rest), and the whole workout lasts only 20 minutes. Keep in mind that you do not need to count reps, just keep going for 20 seconds at a time. You can do anything for 20 seconds, right? The 10 second rest goes by very quickly so you will want to have everything you need all set up and ready to go.
Here is a sample Tabata workout:
- Bicep Curls
- Jump Rope
- Triceps Dips
- Jumping Jacks
- Overhead Press
- Pushups
- Crunches
- Plank
Remember that you only do each exercise for 20 seconds. After you have completed all eight, then rest for a minute and repeat the whole thing another three times. You will want to have some water and a towel handy because this is sweaty work!
Also, take few minutes to walk around, swing your arms, and/or stretch to warm your muscles up before you start and to cool them down when you are done.