In an earlier post, I explained the effectiveness of High Intensity Interval Training (HIIT), and mentioned Tabata training as one example of HIIT.
With Tabata training, you have 4 minute sets involving 20-second working intervals followed by 10 seconds of rest. You don’t have to, but I like to alternate between two exercises for each set. Here is just one small example of a way you could incorporate Tabata training into cardio, strength, or core exercises.
Cardio:
1. Air Jacks
Like a jumping jack but feet open and close within one hop. Arms could go overhead like the typical jumping jack you remember, but some research has shown shoulder injuries with that abrupt, straight overhead movement. Therefore, for safety purposes, I stop my arms just at shoulder height.
2. High Knees
Run in place, leaning back just a little bit to lift knees up to height of hip.
So, for this set, it would be:
* 20 seconds Air Jacks
* 10 seconds Rest
* 20 seconds High Knees
* 10 seconds Rest
ALL repeated FOUR times (for a total of four minutes).
Strength:
THEN – I would do a Strength set Tabata-style that might look like this:
1. Row/Tricep Kickbacks
Dumbbells at sides, palms facing each other. Hinge forward from hips in a standing position. Bracing core and keeping spine long, squeeze shoulder blades together, lifting elbows high to row. Holding position, extend hands away from your body, keeping elbows high and close to body.
2. Bicep Curl/Overhead Press
Hold dumbbells with arms relaxed at your side, palms facing hips. Curl dumbbells towards shoulders, then press overhead with weights slightly forward of face. Lower weights to shoulders then slowly unfold back to starting position. (Palms stay facing body entire time).**Option to add a squat into the movement before the bicep curl.
Similarly, for this set, it would be:
* 20 seconds Row/Tricep Kickback
* 10 seconds Rest
* 20 seconds (Squat)/Bicep Curl/Overhead Press
* 10 seconds Rest
ALL repeated FOUR times (for a total of four minutes).
Core:
THEN – I would do a Core set Tabata-style that might look like this:
1. Long-Lying Side Crunches
Lying on side, bottom arm out 45 degrees, palm up. Top arm long overhead. Lift feet 2 inches off floor. Pull belly button back toward spine to create stability. Lift upper body, bringing top knee and elbow to meet by hips for a side crunch.
2. Plank Opposite Arm/Leg Diagonal Corner Reach
Basic Plank position. Reach opposite arm and leg out to 45 degrees. Return to plank. Repeat with other arm/leg.
And again, it would be:
* 20 seconds Side Crunch
* 10 seconds Rest
* 20 seconds Diagonal Planks
* 10 seconds Rest
ALL repeated FOUR times (for a total of four minutes).
And, that my friends is only 12-minutes worth of a workout! (which may be enough the first couple times you try it, but see if you can’t build up to doing it 2-4 times.)
Try it out and let me know what you think of this Tabata workout. Or, if you have any questions, ask away!
Everyday Faith + Fitness 