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3 killer Tabatas that will shape-up any body

If you’re looking for a fast, effective way to tone up or get fit at home, then it’s time you made Tabatas part of your exercise routine!

A Tabata is a popular time-based metcon training protocol that uses 20 seconds of high-intensity work, followed by 10 seconds of rest, repeated for eight rounds

If you have limited time to train then Tabatas are ideal. You can also combine a number of Tabata sets together to get a longer, more serious 20 to 30-minute workout. And you don’t even need equipment. Simply choose a dynamic full-body exercise and work at a maximum intensity for 20 seconds, rest for 10 seconds and repeat until you have done eight rounds.

It may sound simple, but it’s far from easy. You can also keep it interesting by selecting a different exercise for each subsequent Tabata set.

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Here are 3 bodyweight Tabata workouts we suggest you try at home.

Complete Tabata 1 (20 seconds of high-intensity work, followed by 10 seconds of rest, repeated for eight rounds.) Then rest for 60 seconds, and move on to the next Tabata. 

jump squat

Workout 1 

Tabata 1: Squat jumps

Rest 60 seconds

Tabata 2: Push-ups

Rest 60 seconds

Tabata 3: Burpees

Rest 60 seconds

Tabata 4: Mountain climbers

Total time: 19 minutes

hip thrust

Workout 2

Tabata 1: Alternating lunge jumps

Rest 60 seconds

Tabata 2: Tuck jumps

Rest 60 seconds

Tabata 3: Ice skaters

Rest 60 seconds

Tabata 4: Hip thrusters

Rest 60 seconds

Tabata 5: V-ups

Total time: 24 minutes

Workout 3

Tabata 1: In-out squat jumps

Rest 60 seconds

Tabata 2: High knees

Rest 60 seconds

Tabata 3: Reverse lunges

Rest 60 seconds

Tabata 4: Air squats

Rest 60 seconds

Tabata 5: Jumping jacks

Rest 60 seconds

Tabata 6: Up-down planks

Total time: 29 minutes

Tabata benefits:

  • It takes less time to get the same or better results. If you are doing it right you should get a serious workout in just four minutes.
  • Lose fat – fast! Your metabolism gets revved up for the rest of the day so you burn more calories overall.
  • You get both aerobic and anaerobic benefits with one type of training.
  • Requires minimal space and equipment.
  • It can be done anywhere, any time.

The tabata training method was developed by Japanese scientist, Dr. Izumi Tabata while he was working at the National Institute of Fitness and Sports in 1996.

Author: Pedro van Gaalen

When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.

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