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

Men’s Health put up a pretty quick and easy outdoor workout.

To add intensity perform these exercises with a weighted vest.

Hi! Happy Friday everyone, it’s been one of those days.

A friend of mine asked me to make them a quick workout, it’s a beginners circuit workout and is focused on building muscles without a lot of actually lifting.

I’ve found a lot of ladies are hyper-conscious about lifting weights in the gym, so this is what I came up with and it’s part one. I’ll finish this weekend and post it.

DOWNLOAD THE PDF WORKOUT HERE

*sorry for the language but again, it was for a friend and had no intention of posting but thought why not*

1 STOP/GO W/SINGLE-LEG SQUAT

Stand on one leg [1] and hop forward five times [2]. After the fifth, regain your balance (but stay on one leg) and perform five single-leg squats [3]. Continue the hop and  squat pattern twice more on the same leg, and then repeat on the opposite leg.

2 HAND WALK

Get into pushup position and “walk” forward on your hands and toes by only moving your hands and ankles. Do not bend your knees, and keep your abs tight [1]. After every 10 steps, perform five pushups [2]. Keep going until you’ve done a total of 30 steps and 15 pushups.

3 RED LIGHT/GREEN LIGHT/ YELLOW LIGHT LUNGE

Perform walking lunges [1 and 2]. Take your first five steps at a normal pace (green light), and then your next five steps as slowly as possible, descending very gradually into the lunge position (yellow light). After the fifth slow lunge, hold the lunge position for five seconds (red light). Keep going for a total of 15 lunge steps of each type.

4 TREE PULL AND RAISE

Hang from a tree limb,  pullup bar, or monkey bars [1]. Perform one pullup [2], lower  your body, and then do one leg raise  [3]. That’s one rep.

GO BACK TO MAIN WORKOUT

(Source: )

1 SCRAMBLE TO BALANCE

Get into the bottom position of a pushup, so that your chest is about one inch off the ground [1]. Push yourself up and quickly stand up. Now balance on one leg with your eyes closed for five seconds [2]. Open your eyes and perform a squat on your standing leg, holding the other leg out in front of you [3]. Perform two more single-leg squats, and then get down on the ground again. Count to three and then repeat the exercise, this time squatting on the opposite leg. Continue the process until you’ve performed nine reps on each leg.

2 INCHWORM PUSHUP

Get into pushup position and then walk your feet forward a bit so that your butt rises into the air—your legs should be straight and you body should form an upside-down “V” shape above the ground [1]. Now walk your hands forward until your hips are level with the ground and you’re in pushup position [2]. Perform five pushups and then walk your feet forward again so that your hips are piked (your knees must remain straight the whole time) [3]. Continue for 20 feet.

3 MONKEY BAR PULLUP

Go to a long, straight pullup or monkey bars and hang onto the bar with an outside shoulder-width grip [1]. Walk your hands along the bar until you get to the other end of it, but don’t reach very far with each step [2]. When you get there, perform three pullups [3], then walk your hands back to where you started and perform three more pullups. Continue back and forth in this fashion until you’ve traveled three times each way.\

4 HOP JUMP

Stand in an athletic stance [1] and perform one small, two-footed hop [2]. Immediately follow the hop with a jump in place, going as high as you can and trying to tuck your knees to your chest [3]. Repeat the sequence until you’ve performed 15 large jumps.

GO BACK TO MAIN PLAYGROUND 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

Feb.11

GET BACK IN SHAPE, NO EXCUSES

Possibly one of the simplest and quickest exercises EVER! Takes less than 20 minutes, I like to do this when I wake up. Perform this routine as a circuit. Do 10 reps of each exercise, and complete as many circuits as you can in 15 minutes. Rest briefly when you need to, and resume working until the time is up. As your conditioning improves, increase reps or decrease the amount of rest.

Body-Weight Squats

Stand with your feet shoulder-width apart. Lower your body as far as you can by pushing your hips back and bending your knees until your thighs are parallel to the floor. Pause, and slowly stand back up.

Judo Pushup

Begin in a pushup position but move your feet hip-width apart and forward, and raise your hips so your body almost forms an upside-down V. Lower the front of your body until your chin nears the floor. Then lower your hips as you raise your head and shoulders toward the ceiling. Now reverse the movement and return to the starting position.

Sprinter Sit Up

Lie on your back with your legs straight and arms at your sides, keeping your elbows bent at 90 degrees. As you sit up, twist your upper body to the left and bring your left knee toward your right elbow while you swing your left arm back. Lower your body to the starting position, and repeat to your right. That’s 1 rep.