TRX Suspension Training and Core

Tuesday, January 31, 2012

tomato, tomata, Tabata?

That's right. I said it :D Here is a great workout for burning calories and getting your heat rate up in a very short amount of time. Is FOUR minutes fast enough for you? Here are a couple sample workouts. Have fun :)


If you don’t know already, Tabata is a four minute session. Each Tabata has 8 intervals  of which you exercise at a very high intensity for 20 seconds. After 20 seconds, you have 10 seconds to rest.  Tabata is a form of high intensity training and one of the benefits of high intensity training is that it can boost your metabolism and heart rate up in a matter of seconds. Long distance running requires anywhere from 10 minutes to 30 in order to get your heart rate up. Not only that but you have to maintain that heart rate for the rest of the jog to get your body to burn fat.

This is a sample of a simple Tabata session:
  • Pushups for intervals 1 and 3
  • Body weight Squats for intervals 2 and 4
  • Medicine ball slams for intervals 5 and 7
  • Sprinting or jumping rope for intervals 6 and 8

This is a sample Tabata training plan:
  • Barbell Squats (intervals 1,3)
  • Pushups (intervals 2,5)
  • Chin ups (intervals 4,6)
  • Sprinting in place (intervals 7,8)
  • Equipment needed: Barbell with weights, surface mat for pushups and a chin up bar

Full Body Tabata Routine Exercise Details

Push-ups - Regular Set 1 - 20 seconds  (8 SETS)
Pull-ups Wide Grip Set 1 - 20 seconds  (8 SETS)
Dive Bombers Set 1 - 20 seconds   (8 SETS)
Dips - Bars Set 1 - 20 seconds   (8 SETS)
Chin-ups Set 1 - 20 seconds  (8 SETS)
Alternating Lunge Jumps Set 1 - 20 seconds  (8 SETS)
Mountain Climbers Set 1 - 20 seconds  (8 SETS)
Flutterkicks Set 1 - 20 seconds  (8 SETS)
Sit Ups Set 1 - 20 seconds   (8 SETS)

Read more about it here: