If you are looking for an effective but different type of exercise to try, you need to test out Tabata workout!
In a Tabata workout, you basically have 5 minutes rounds. So you have 20 seconds exercising and then 10 seconds rest. You have 8 short intervals which makes up 4 minutes and then a 1-minute rest at the end. So the total round is 5 minutes long.
I like to do 8 rounds like this to get me to exercise for 45 minutes!
So why do Tabata workout instead of HIIT or other exercises?
Tabata has very short 20 seconds intervals, so you can put all the energy you want into that.
Throughout the intervals, your body is borrowing oxygen from reserves that are stored inside your muscles. As your body recovers, it has to repay this borrowed oxygen back to your muscles. This puts the body in an increased metabolic state for hours after your exercise is finished. So even after your exercise is done you are still burning fat.
This is the most efficient use of your time. It will leave you sweating in just 45 minutes. Maximum benefit, with the least amount of time.
It is easier to convince yourself to put all your energy in 20 short seconds, so you end up working harder.
It is fun and different from the usual exercise you do. You can do this anywhere and don’t even need equipment.
Here is the soundtrack countdown for Tabata. There are others available on Youtube as well.
I do my Tabata in kickboxing style just because that is what I find fun.
So my Tabata exercise looks like this, you can switch it up and add any exercises:
FYI: I will be referring to the 20 second (tiny rounds) as intervals.
Round one
Left foot forward (for the first 4 intervals you will be on your left foot) – left uppercut and then right uppercut (20 seconds) – 1st interval and 3rd interval
Around the world hooks – hooks on the face and hooks on the body (20 seconds) – 2nd interval and 4th interval.
Switch your foot to the right foot on the 5th interval – right uppercut ad left upper cut (20 seconds) – 5th and 7th intervals
Around the world hooks – hooks on the face and hooks on the body (20 seconds) – 6th and 8th interval
1 minute break
Round two
Jumping jacks (1st interval, 3rd interval, 5th interval, 7th interval)
Squats (2nd interval, 4th interval, 6th interval and 8th interval)
1 minute break
Round three
Backfists (1st interval, 3rd interval, 5th interval, 7th interval)
Roundhouse kicks (2nd interval, 4th interval, 6th interval and 8th interval)
First 4 intervals are on the left foot. On the 5th interval change it to the right foot.
1 minute break
Round four
Squats (1st interval, 3rd interval, 5th interval, 7th interval)
Jump lunges (2nd interval, 4th interval, 6th interval, 8th interval)
1 minute break
Round five
Jab and cross (1st interval, 3rd interval, 5th interval, 7th interval)
Hammers (2nd interval, 4th interval, 6th interval, 8th interval)
First 4 rounds are on the left foot. On the 5th round change it to the right foot.
1 minute break
Round six
Crunch and Punch (1st interval, 3rd interval, 5th interval, 7th interval)
Russian twists (2nd, 4th interval, 6th round, 8th interval)
1 minute break
Round seven
Jab and Jack (1st interval, 3rd interval, 5th interval, 7th interval)
Front kicks (2nd interval, 4th interval, 6th interval, 8th interval)
First 4 rounds are on the left foot. On the 5th round change it to the right foot.
1 minute break
Round eight
Push-ups (1st interval, 3rd interval, 5th interval, 7th interval )
Planks (2nd interval, 4th interval, 6th interval, 8th interval)
1 minute break
Wrap Up
If you are looking for other fun ways to exercise read my blog on exercising!
Learn how to do a back fist with this YouTube video
