Has it really been since March since I've posted? Wow, well I'm still here and still pregnant. 25wks pregnant to be exact and still doing tabatas. I've actually started a routine of sorts all by myself. I do 2 rounds of tabatas 2-3 times per week.
From my research on this HIIT (High Intensity Interval Training) I've found it's effects last up to 48hrs so I figured if I did them Tuesday, Thursday, and Saturday or Sunday I'd be get the benefits of a 6day a week regimen at just 3 days. Not that I'm trying to cheat just for the sake of cheating I really don't have the energy to put in 5-6days a week working out. Plus if I set the goal and don't make it I'd be so down on myself about failing.
Tabata Review - Work Hard for 20sec - Rest for 10sec. Do this 8 times in a row = 1 Tabata basically or read my Short on Time, Try Tabatas' post.
So what exercises have I chosen to put in my Tabatas?
I actually love doing squats! That sounds so weird to say but they are so effective and need minimal equipment to do. Our legs have the biggest muscles and burn the most calories so it just made sense again.
Today's Tabatas:
30sec - 1min Warm up (march in place/high knees)
Round 1
Side to sides - lateral jumps
squats with overhead press w/ 8lbs
dumbbell rows w/ 8lbs
Monsters - Lindsay Brin's squat/lunge combo KILLS!!!
repeat round 1 for a total of 4min
Rest 1min
Round 2
High Knees - I march in place with fairly fast knees
Broken Windshields - Just found these on youtube here
Push ups
abs/cross punch I attempted Val's "opposites" but couldn't hang and did the one Cassey showed instead
repeat round 2 for a total of 4min
Lately I've only done 2 per week but hope to at least do 3 every other week. It's crazy how much sweat starts pouring after these things. You really can't beat an awesome workout in just 20min. Mommy of 4 expecting my 5th, I have a feeling tabatas will always be my go to in the future. I think I've said the T-word enough, we'll just end it at that. I love them that much :)
First off I have to just say, I ♥ Tabatas!!! What are they? Have you heard of HIIT, High Intensity Interval Training on any workout infomercials lately? I have, but I've never heard of Tabatas until last month. Tabatas area very high intensity little rest interval routine founded in Japan by a man named Izumi Tabata.
It can be used for both strength and cardio, and can be easily customized. It's designed to give you the same metabolic energy burn as a 40-60min workout except this takes just 20min. No lie, I just finished my first 4rounds of Tabatas and I feel the same as yesterday when I ran 3.5miles Couch25k style.
Tabatas, Let's Break it Down:
~ Work hard for 20sec
~ Rest for 10sec
~ Repeat 8x
1 Tabata = 4min
If you're doing more than one Tabata rest for a minute in between and start over.
I thought 4 rounds = 1 Tabata so I ended up doing 4 Tabatas in 20min.
How it works. Tabata and his team tested 2 groups for 6 weeks, one high intensity (170%) and the other moderate intensity (70%). One hundred and seventy percent?! Yikes, that's very Intense. They found that the group that trained at 170% for 4min 4xWeek and the group that trained at 70% for one hour 5xWeek both had a significant increase in aerobic systems (cardiovascular). However the Tabata group (170%) showed gain in the anaerobic system (muscle).
Most of us getting into fitness know muscle is a very important way to burn calories. Your metabolism works for you when you use your muscles effectively. This baffles me that athletes who worked out for so long didn't increase muscle. Those athletes in group 1 would need to add toning and strength exercises to increase muscle on top of what they were already doing.
UPDATE: If done with the right Intensity Tabatas can continue to burn calories up to 36hrs later.
Plan it out! Today I really didn't have one. I just wanted to get it done. I started a running goal of 100 miles this winter December 1st with the intent to run 5x a week. Yeah, right! I don't know what I was thinking. I want to end this year hard and smart. Tabatas will be my go to on days I'm not running. They're fun, short, and effective. I ended up doing most of these once or twice and in no particular order. After researching Tabatas and HIIT style workouts you should stick with 1-2 exercises per Tabata.
Cardio Options
Strength Options
Squats Jumping Jacks Reverse Lunges High Knees Scissor Jacks or Skiers
Jumping Jack Press
(like the jj except your arms go up like a press)
Wide Arm Pushups (reg) Triceps Pushups Pushups with One Arm Rows Bicep Curls with Reverse Lunges Squats with Dumbbell rows etc.
Form is Key!
When moving your body you have to make sure you're moving it in the way it moves best. Especially with faster movement you must be sure your form is on point. In the videos I linked below you'll see everyone using near perfect form. I'm no expert but holding your abs in will train your abs to stay in. Right? For example, when you squat, you knees should never come over your shoe laces. This was always said to us in basketball practice, we were young then. Who was thinking about their knees? Now in my 30's I'm working on making a body that will last to see my great great grand children (that's happily ever after).
Free Online videos: You'll need a timer. Here's a free online one. www.TabataTimer.com High Calorie Holiday Burn from FitHealthyMoms 12 Fat Burning 4min Workouts in real time by GenghisGirl on Youtube
Tabatas are definitely the World's Fastest Workout...
Now Go Get Your Tabata On! Watch these videos for ideas then customize it for yourself. Hopefully I saved you a Google search because I think you'll get hooked pretty fast like I did. Have fun on your way to Happily Ever After!
Tabatas are not for those who have high blood preassure or have suffered heart attacks/strokes in the past. This high level of intensity is very taxing on the heart.
