The obscure reference to the group Sublime not with standing, Tabata training is great because it delivers big results in little time. So, if you’re short on time and looking to get in and out of the gym quickly, or just looking for some killer workout finishers — Tabatas are a great way to go.

The Tabata method is easy to understand and apply, but take heed, it’s NOT easy to do. Put simply, Tabata workouts are brutal! Many folks don’t make it through the full four minutes, and others that do often end up puking following the first few workouts.
This is why it’s necessary to gradually progress (periodize) your Tabata training. Later, I will provide you with both an 8-week and 12-week progression model designed to help you maximize your Tabata training efforts while avoiding excessive fatigue and overtraining.
That being said, progression or no progression, in order to use the Tabata method successfully, you must be willing to work hard!

WHAT IS TABATA TRAINING?
If you don’t already know what a Tabata interval is, it’s a high intensity interval training protocol originally created by Japanese researcher Dr. Izumi Tabata. Each Tabata interval consists of 20 seconds of high intensity (as hard as you can go) exercise followed by 10 seconds of rest. This is repeated for eight rounds, totaling four minutes time.

FAT LOSS VS. CONDITIONING: IT’S WHAT YOU EAT, FOOL!
Tabatas are great for both fat loss and improving one’s work capacity (conditioning). In truth, there is usually little to no difference between fat loss exercises and metabolic conditioning exercises, both should be very intense in nature and demand a total body effort.
The only thing that separates a conditioning program from a fat loss program is the diet. You most certainly can improve your work capacity (endurance/conditioning) without going on any special calorie or carb restrictive diet. But, in order to lose body fat, some diet adjustments need to be made and strictly adhered to.

TABATA TRAINING
Traditional Tabata protocol would suggest choosing only one exercise, such as squats, and repeating that same exercise throughout the entire Tabata interval. I prefer to use either two different exercises performed four times each, four different exercises performed two times each, or eight different exercises each performed once within a given Tabata workout. I find this strategy achieves better results for several reasons:

1. When you only use one exercise such as squats for the entire Tabata, the legs gradually fatigue with each working set. This centralized leg fatigue causes you to slow down as the workout progresses and reduces the overall intensity of the Tabata, thereby reducing it’s effectiveness as a conditioning tool. Utilizing more than one exercise prevents centralized muscle fatigue and helps you maintain the same high level of intensity in each round.
2. Mixing in more than one exercise boosts the overall metabolic demand because it involves more muscles. Put simply, more muscles worked means greater energy demand, which in turn means faster fat loss.
3. Doing the same exercise eight times for four minutes straight is monotonous and just plain boring. The beauty of the Tabata paradigm is that it allows us to do anything we want in those four minutes as long as the intensity is high. With that type of freedom, I’d like to think of myself as being a little more creative than simply using squats, squats, and more squats!

WHEN TO USE A TABATA WORKOUT
How and when you use Tabata protocols is largely determined by your training goal.
For Fat Loss — You can use Tabatas up to three times per week. I have used up to three different Tabata intervals per fat loss workout. When training to lose body fat, I always use them after strength training. Doing so will ensure that you have the energy to dedicate to keeping your current level of muscle size and strength while strength training before moving on to your Tabata fat loss training.
For Improved Conditioning — You can use Tabatas throughout your workout, either before, during, or after your strength training. I know this breaks the rules, but sports (and real life) tend to break the rules anyway, so why can’t we during training?
During most sports (football, MMA, etc.) you’re often required to call upon every ounce of strength you have and explode throughout the entire competition, even when you’re tired. So, mixing conditioning and strength work together can help prepare you specifically for this challenge.
This is especially important for MMA fighters and other combat athletes because you have to lift up, take down, and push your opponent around the entire fight, no matter how “gassed” you may be.
To put it simply, in a sports specific conditioning phase you need to throw the old rule of’strength before cardio’ out the window if you want to be the last man standing when the smoke clears!

TABATA WORKOUT PROGRESSIONS
Not everyone is capable of starting out doing the entire 4-minute Tabata. So, you’ll need to gradually build up your ability to successfully complete the full Tabata without losing intensity, overtraining, or puking up your pre-workout meal all over the hot girl with the glorious set of after-markets doing Swiss ball crunches beside you.
Just so you understand the chart, here is what each figure means

— 10/20 x6 = 10 seconds work / 20 seconds rest x 6 rounds.

Here’s an example of Tabata training over a 12-week time frame:

Week 1 — 10/20 x6

Week 2 — 10/20 x7

Week 3 — 10/20 x8

Week 4 — 15/15 x5

Week 5 — 15/15 x6

Week 6 — 15/15 x7

Week 7 — 15/15 x8

Week 8 — 20/10 x4

Week 9 — 20/10 x5

Week 10 — 20/10 x6

Week 11 — 20/10 x7

Week 12 — 20/10 x8

Now, if you’re a more fit, better-conditioned athlete, you may need only eight weeks to build up to the full Tabata.

Here’s an example of an eight-week Tabata workout progression:

Week 1 — 10/20 x6

Week 2 — 15/15 x4

Week 3 — 10/20 x8

Week 4 — 15/15 x6

Week 5 — 20/10 x4

Week 6 — 15/15 x8

Week 7 — 20/10 x6

Week 8 — 20/10 x8

Ready for your try your hand at a TABATA WORKOUT ?

No Timer? You can use this TABATA TIMER site

THE TABATA SIX
Alright, enough talk. Here are my 6 Favorite Tabata Workouts. (Demos to come later)

Cont’d from WHAT IS TABATA? Article

No Timer? You can use this TABATA TIMER site

TABATA WORKOUT #1 — Barbell Tabata Complex (4 Exercises)
In this complex, you pick four barbell exercises that you can easily transition between. Perform the first exercise for as many reps as you can in 20 seconds, rest 10 seconds, and perform the second exercise as fast as possible for 20 seconds. Now, rest for 10 seconds and repeat this process for the following two remaining exercises.
Once you’ve completed all four exercises you’re only half way done, because you’ll only be two minutes into the Tabata. Go back to the first exercise and repeat the entire complex again without ever dropping the bar.
Here’s a sample of a four-exercise Barbell Tabata Complex (with each movement done twice):

1. Reverse Lunges (Alternating legs) (rack position)
2. Shoulder Press or Thruster
3. Romanian Deadlifts
4. Hang Cleans
5. Reverse Lunges (Alternating legs) (rack position)
6. Shoulder Press or Thruster
7. Romanian Deadlifts
8. Hang Cleans

TABATA WORKOUT #2 — Barbell Tabata Complex (8 Exercises)
This complex is performed exactly the same as the previous complex described above, only you perform eight different exercises once instead of four exercises performed twice.
Here’s an example of an eight-exercise Barbell Tabata Complex:

1. Reverse Lunges (Barbell on shoulders; back squat style)
2. Good Mornings (Bar still on shoulders)
3. Shoulder Press or Thruster
4. Hang Cleans
5. Front Squats
6. Bent Over Row
7. Romanian Deadlifts
8. Push Ups

Note: When performing barbell complexes like the one above, its okay not to use “perfect” Olympic lifting technique on moves like cleans and snatches. Why?

1. We’re not Olympic lifting, we’re doing a barbell complex.
2. We’re not trying to build peak power, we’re trying to build conditioning and lose fat.
3. Good Olympic lifting form is needed to help you lift heavy loads as fast and efficiently as possible. The loads used in the complexes above are not heavy at all, and therefore don’t require you to have “perfect” form. As long as you don’t lose optimal spinal alignment and maintain good rhythm, you’re fine.

So, all you perfect Olympic lifting form Nazis can relax!

TABATA WORKOUT #3 — Kettlebell Tabata Complex (4 Exercises)
I have to tell you, kettlebells have been growing on me lately. I still think that aside from swings, you can do many of the same exercises with a simple dumbbell. But that being said, I do find myself using KB’s more often to get a different feel than I do with dumbbells.
Here’s one of my favorite kettlebell Tabata interval workouts:

20 sec 1-arm swings (right arm)
 ::: 10 sec rest

20 sec 1-arm swings (left arm) 
::: 10 sec rest

20 sec Front Squats (right arm)
 
::: 10 sec rest
20 sec Front Squats (left arm) 
::: 10 sec rest
20 sec Push Press (right arm) 
::: 10 sec rest
20 sec Push Press (left arm)
 
::: 10 sec rest
20 sec 2-arm swing
 
::: 10 sec rest
20 sec 2-arm swing 
::: 10 sec rest

You can also do this same KB Tabata workout without switching sides each time like this:

20 sec 1-arm swings (right arm)
 
::: 10 sec rest

20 sec Front Squats (right arm)
 
::: 10 sec rest

20 sec Push Press (right arm)
 
::: 10 sec rest

20 sec 1-arm swings (left arm) 
::: 10 sec rest

20 sec Front Squats (left arm) 
::: 10 sec rest

20 sec Push Press (left arm)
 
::: 10 sec rest

20 sec 2-arm swing
 
::: 10 sec rest

20 sec 2-arm swing 
::: 10 sec rest

TABATA WORKOUT #4 — Resistance Band Tabata (8 Exercises)
Call me crazy, but I love using resistance bands due to their simplicity, versatility, and low cost/ big return ability. For exercises like the ones below, my bands of choice are JC bands.
Although you might expect to find these little neon-colored bands in a drug store next to the feminine hygiene section, don’t be fooled, this JC Band Tabata workout will smash even the fittest athlete!

1. Squat and Row
2. Swimmers (back straight, arms straight, touch band to shoulders)
3. Tight Rotations (right side)
4. Tight Rotations (left side)
5. Punches (right leg forward)
6. Punches (left leg forward)
7. Swimmers (back straight, arms straight, touch band to shoulders)
8. Squat and Row.

TABATA WORKOUT #5 — Fighter’s Band Tabata (4 Exercises)
This Tabata is a favorite of my fighters because it develops the upper-body conditioning necessary to continually throw punches, push, pull, and clinch with your opponent for the entire fight.
Plus, this Tabata is great for folks who are looking for a non-leg dominant way of improving conditioning and accelerating fat loss. My bodybuilders and figure competitors love to use this Tabata after an upper-body lifting day.
This entire Tabata is performed with a staggered stance. Switch your lead leg each round. Here’s how it’s done:

20 sec punches (left leg lead) 
::: 10 sec rest

20 sec punches (right leg lead)
 
::: 10 sec rest

20 sec alternating row (left leg lead)
 
::: 10 sec rest

20 sec alternating row (right leg lead)
 
::: 10 sec rest

20 sec punches (left leg lead)
 
::: 10 sec rest

20 sec punches (right leg lead)
 
::: 10 sec rest

20 sec alternating row (left leg lead)
 
::: 10 sec rest

20 sec alternating row (right leg lead)

Or, you can alternate each round this way:

20 sec punches (left leg lead) 
::: 10 sec rest

20 sec alternating row (left leg lead)
 
::: 10 sec rest

20 sec punches (right leg lead) 
::: 10 sec rest

20 sec alternating row (right leg lead)
 
::: 10 sec rest

20 sec punches (left leg lead)
 
::: 10 sec rest

20 sec alternating row (left leg lead)
 
::: 10 sec rest

20 sec punches (right leg lead)
 
::: 10 sec rest

20 sec alternating row (right leg lead)

TABATA WORKOUT #6 — Bodyweight Tabata (4 Exercises)
Bodyweight training is great for folks who train at home, train outside, or travel frequently and are stuck in a hotel room.
Even if you do have access to gym equipment, sometimes it’s nice to get away from all that stuff and just allow your body to move the way it wants:

20 sec Speed Squats
 
::: 10 sec rest

20 sec Burpees
 
::: 10 sec rest

20 sec Mountain Climbers (keep neutral spine)
 
::: 10 sec rest

20 sec Speed Skips (in place) (lift knee above hip) 
::: 10 sec rest

20 sec Speed Squats 
::: 10 sec rest

20 sec Burpees
 
::: 10 sec rest

20 sec Mountain Climbers (keep neutral spine)
 
::: 10 sec rest

20 sec Speed Skips (in place) (lift knee above hip) 
::: 10 sec rest

What it looks like when it rains in Vegas!

Today is the last day of week 2 of the Insanity workouts…and I am not feeling it right now..I’m tired, it is rainy and I’m feeling all around like crap…

So I dug up a little inspiration and decided to share :)

Others who have made it through Insanity and more!

Here’s Melinda’s results - http://youtu.be/yIwhyXqBj9Y

Carlos’s Results - http://youtu.be/RGumEW48t5Y

http://youtu.be/HU_CE4bayJY

Jeff! - http://youtu.be/vSWo2Vo3noQ

These may not always look like BIG results…but I promise you that these results have made the world of difference to the people who put the time & effort into it. So stay strong, keep moving forward…and remember to push yourself, you’ll be glad you did!

You know the routine: Do a set, rest, do another set. Let’s change that. “By filling your rest periods with exercises, you can improve conditioning and kickstart your metabolism,” says Jim Smith, co-owner of Diesel Crew. Pick fillers that work different muscle groups than your main exercise does, and do them for 30 to 60 seconds between sets. Smith likes these pairings.

Mountain Climber

Between sets of: Chinups

Do this filler: Mountain climber

Assume a pushup position with your hands on a medicine ball. Lift your right foot off the floor and raise your right knee as close to your chest as you can, without rounding your lower back. Put your leg down, and repeat with your left leg. Continue alternating as fast as you can.

Jump Squat

Between sets of: Dumbbell bench presses
Do this filler: Jump squat
Place your fingers on the back of your head and pull your elbows back so they’re in line with your body. Dip your knees, and then explosively jump as high as you can. When you land, immediately squat and jump again.

Medicine-Ball Slam: Between sets of: Deadlifts

Do this filler: Medicine ball slam
Hold a medicine ball at waist level, and stand with your feet shoulder-width apart. While keeping your elbows slightly bent, explosively lift the ball up and then slam it to the floor in front of you. Grab the ball on the rebound and repeat.

Dumbbell Hang Pull

Between sets of: Squats
Do this filler: Dumbbell hang pull
Stand with your hips pushed back (as if you’re about a quarter of the way into a squat) while holding a pair of dumbbells with an overhand grip. In one movement, straighten your hips, knees, and ankles, and explosively pull the dumbbells as high as you can. Lower yourself to the starting position and repeat.

Bench Jump

Between sets of: Dumbbell military presses
Do this filler: Bench jump
Stand facing a bench that’s at knee height. Squat as low as you can by pushing your hips back and bending your knees. Then explosively jump over the bench and land in a deep squat. Turn around so you’re again facing the bench, and repeat.

WORKOUT A

Do three workouts a week, alternating between workout A and workout B. (You’ll do each workout six times in 4 weeks.) In each workout, do alternating sets of each exercise pair (1A/1B, 2A/2B, and 3A/3B). That is, do 1 set of the first exercise and rest 1 1/2 to 2 minutes. Then do 1 set of the second exercise and rest again for 1 1/2 to 2 minutes. Repeat until you’ve done 3 sets of each exercise in a pair. Then move on to the next pair.

1A: Barbell Deadlift

Bend at your hips and knees and grab the bar using an overhand grip. Your lower back should be slightly arched and your arms straight [A]. Without allowing your lower back to round, stand up with the barbell [B]. Pause momentarily, and then lower the bar to the floor. Do 5 reps.

1B: Chinup

Grab a chinup bar using a shoulder-width, underhand grip, and hang at arm’s length [A]. Now squeeze your shoulder blades down and back, bend your elbows, and pull the top of your chest to the bar [B]. Pause, slowly lower your body back to the starting position, and repeat. Do 6-8 reps.

2A: Barbell Split Squat

Hold a barbell across your upper back and stand in a staggered stance, your left foot in front of your right [A]. Keeping your torso upright, lower your body until your front knee is bent 90 degrees [B]. Then push yourself back to the starting position. That’s 1 rep. Do 6-8 reps each leg.

2B: Single - Arm Overhead Dumbbell Press

Stand holding a dumbbell with your right hand just above and outside your right shoulder. Your palm should be turned toward your head [A]. Push the weight straight up over your shoulder [B]. Then lower it, and repeat without pausing. Do 6-8 reps each arm.

3A: Cable Face Pull

Attach a rope to the high pulley of a cable station and grab an end with each hand. Back a few steps away until your arms are extended in front of you [A]. Pull the middle of the rope toward your face [B]. Pause, and reverse the movement back to the starting position. Do 8-10 reps.

3B: Barbell Rollout

Load a bar with 10-pound plates and kneel on the floor. Grab the bar with an overhand, shoulderwidth grip. Keep your lower back naturally arched and your core stiff [A]. Roll the bar forward as far as you can without letting your hips or back sag [B]. Pause, and return to the starting position. Do 8-12 reps.

Back to workout

Do three workouts a week, alternating between workout A and workout B. (You’ll do each workout six times in 4 weeks.) In each workout, do alternating sets of each exercise pair (1A/1B, 2A/2B, and 3A/3B). That is, do 1 set of the first exercise and rest 1 1/2 to 2 minutes. Then do 1 set of the second exercise and rest again for 1 1/2 to 2 minutes. Repeat until you’ve done 3 sets of each exercise in a pair. Then move on to the next pair.

WORKOUT A

WORKOUT B

WORKOUT B

Do three workouts a week, alternating between workout A and workout B. (You’ll do each workout six times in 4 weeks.) In each workout, do alternating sets of each exercise pair (1A/1B, 2A/2B, and 3A/3B). That is, do 1 set of the first exercise and rest 1 1/2 to 2 minutes. Then do 1 set of the second exercise and rest again for 1 1/2 to 2 minutes. Repeat until you’ve done 3 sets of each exercise in a pair. Then move on to the next pair.

1A: Barbell Squat

Hold a bar across your upper back with an overhand grip, and stand with your feet set shoulderwidth apart [A]. Push your hips back, bend your knees, and lower your body until the tops of your thighs are at least parallel to the floor [B]. Pause, and return to the starting position. Do 6 reps.

1B: Chest Supported Row

Grab a pair of dumbbells and lie chest down on an adjustable bench set to a low incline. Let the dumbbells hang at arm’s length from your shoulders, your palms facing each other [A]. Without moving your torso, pull the weights to your sides [B]. Pause, lower, and repeat. Do 6-8 reps.

2A: Barbell Straight-Leg Deadlift

Grab the bar with an overhand grip, and hold it at arm’s length in front of your thighs, your knees slightly bent [A]. Without allowing your back to round, bend at your hips and lower your torso until it’s almost parallel to the floor [B]. Pause, and rise back to the starting position. Do 6-8 reps.

2B: Close-Grip Bench Press

Grab a barbell with an overhand, shoulder-width grip, and hold the bar above your sternum with your arms straight [A]. Lower the bar straight down as you tuck your elbows close to your sides [B]. Pause, press the bar back to the starting position, and repeat. Do 6-8 reps.

3A: Barbell Curl

Grab a barbell with an overhand, shoulder-width grip, and hold the bar above your sternum with your arms straight [A]. Lower the bar straight down as you tuck your elbows close to your sides [B]. Pause, press the bar back to the starting position, and repeat. Do 6-8 reps.

3B: Swiss Ball Jackknife

Start in pushup position, but with your shins on a Swiss ball. Your body should form a straight line from ankles to head [A]. Without rounding your lower back, contract your abs and use your feet to pull the ball toward your chest by bending your knees [B]. Pause, and return to the starting position. Do 8-10 reps.

Back to workout

THIS BLOG IS FOR YOU.

Please let us know! Have questions? Ideas? Workouts you’d like to see?

DIRECTIONS
Alternate between workout A and workout B, with a day of rest after each session. For exercise 1 in each workout, do 2 to 3 sets of 10 reps, resting 60 seconds after each set. Then perform exercises 2a and 2b as a pair. That is, do 12 reps of exercise 2a, rest 60 seconds, and do 12 reps of exercise 2b. Rest for 60 seconds again, and repeat until you’ve completed 3 sets of both exercises. Follow the same procedure with exercises 3a and 3b, alternating back and forth with the same sets, reps, and rest.

WORKOUT - A

• 1 - Barbbell Rollout

Keep your arms straight from start to finish.

• 2 - Crossover Dumbbell Step Up

Grab a pair of dumbbells and stand with a bench to your left. Place your right foot on the bench [A]. Press your right foot into the bench and push your body up until your right leg is straight but your left foot is still off the bench [B]. Then lower yourself to the starting position. Do all your reps on your right leg, and then turn around and repeat with your left leg.

Push your heel into the bench as you push your body up.

• 3 - Inverted Row

Secure a bar in a power rack at about waist height, and lie underneath it. Grab the bar with an overhand, shoulder-width grip, and hang from it with your arms straight. Your body should form a straight line from your ankles to your head [A]. Pull your chest to the bar [B]. Pause, and slowly lower yourself back to the starting position.

Keep your core braced so that your body stays rigid.

• 4 - Barbell Front Squat

Hold a bar next to your chest with a shoulder-width, overhand grip. Raise your upper arms until they’re parallel to the floor, letting the bar roll back so that it’s resting on the front of your shoulders [A]. Push your hips back, bend your knees, and lower your body until the tops of your thighs are at least parallel to the floor [B]. Pause, and return to the starting position.

Don’t allow your upper arms to drop as you perform the exercise.

• 5 - Pushup

Assume a pushup position with your arms straight and your hands slightly beyond shoulder width. Your body should form a straight line from your head to your ankles [A]. Bend your elbows and lower your body until your chest nearly touches the floor [B]. Pause, push yourself back to the starting position, and repeat.

Your shoulders should dip a bit below your elbows.

GO TO WORKOUT-B

DIRECTIONS
Alternate between workout A and workout B, with a day of rest after each session. For exercise 1 in each workout, do 2 to 3 sets of 10 reps, resting 60 seconds after each set. Then perform exercises 2a and 2b as a pair. That is, do 12 reps of exercise 2a, rest 60 seconds, and do 12 reps of exercise 2b. Rest for 60 seconds again, and repeat until you’ve completed 3 sets of both exercises. Follow the same procedure with exercises 3a and 3b, alternating back and forth with the same sets, reps, and rest.

WORKOUT - B 

• 1 - Cable Core Press

Attach a stirrup handle to the middle pulley of a cable station. With the cable taut, hold the handle against your chest with both hands and stand with your right side facing the stack [A]. Slowly press your arms forward until they’re completely straight [B]. Pause for 5 seconds, and reverse the movement. Do all your reps, and then turn around and work your other side.

Use a handover-hand grip.

• 2 - Offset Reverse Dumbbell Reverse Lunge

Stand holding a dumbbell in your right hand next to your shoulder, with your arm bent [A]. With your left foot, step backward into a reverse lunge and lower your body until your back knee almost touches the floor [B]. Push yourself back to the starting position and repeat. Do all your reps, and then switch arms and lunge backward with your right leg.

Your front thigh should be at least parallel to the floor.

• 3 - Chinup

Grab a chinup bar with a shoulder-width, underhand grip, and hang at arm’s length [A]. Now squeeze your shoulder blades down and back, bend your elbows, and pull the top of your chest to the bar [B]. Pause, slowly lower your body back to the starting position, and repeat.

Aim to touch your collarbone to the bar.

• 4 - Barbell Deadlift

Load a barbell and roll it against your shins. Bend at your hips and knees and grab the bar with an overhand grip, your hands just beyond shoulder width [A]. Keeping your lower back naturally arched, pull your torso up and thrust your hips forward as you stand up with the barbell [B]. Lower the bar to the floor and repeat.

Keep the bar close to your body from start to finish.

• 5 - Dumbbell Push Press

Stand holding a pair of dumbbells just outside your shoulders, with your arms bent and palms facing each other. Your feet should be shoulder-width apart and your knees slightly bent [A]. Dip your knees [B], and then explosively push up with your legs as you press the weights straight above your shoulders [C]. Lower the dumbbells to the starting position and repeat.

Keep your wrists straight and press the weights directly above each shoulder.

GO TO WORKOUT - A