Tabata workouts are a version of high intensity interval
training (HIIT) workouts designed to increase both your aerobic and anaerobic
health. Tabata training was invented by Dr. Izumi Tabata at the National
Institute of Fitness and Sports in Tokyo. Like other HIIT workouts, Tabata
involves intense bursts of high-energy exercises with very short rest periods
to keep your heart rate elevated.
If you only have 15 minutes in your day and you want a solid
full-body workout that will give you the benefits of a longer workout, try this
routine. Each exercise will take about four minutes to complete, with a
one-minute rest period in between.
Start in pushup position with your hands slightly wider than
shoulder width apart and your legs extended out straight behind you, resting on
the balls of your feet. Keep your back and legs in a straight line. Lower your
chest until it’s about a fist’s height above the floor, then return to the
starting position. Repeat as many times as possible within 20 seconds, then
rest for 10 seconds to complete one set. Immediately repeat the set until
you’ve done eight sets of pushups. Rest for one minute.
Start with your feet slightly wider than shoulder width
apart and your hands in front of you. Squat down, keeping your
knees behind your toes, then return to the starting position. Repeat as many
times as possible for 20 seconds, then rest for 10 seconds. Repeat the set
eight times before resting for one minute.
A dumbbell row requires a bench and a dumbbell. You can use
any flat surface at the right height as your bench. Start with one knee and one
hand on the bench, so
your upper body is close to parallel to the floor. Hold a dumbbell in your
other hand and lift it up to chest level before lowering it back down to the
starting position. Repeat as many times as you can for 20 seconds, then rest
for 10 seconds and switch to the other side. Do eight sets, then rest.
Mix It Up
This Tabata workout will last about 15 minutes and give you
a good full-body workout. Next time you do it,you might want to change it up
and incorporate other exercises like burpees, sit ups, jumping jacks, lunges or
step-ups. Increasing the length of the workout will allow you to fit in more
exercises for more coverage, but remember not to push yourself too hard. A
well-executed Tabata workout will be exhausting, and will have lasting effects.
All you need to know to create your own Tabata workout is
the basic format: eight sets of intense 20-second exercise, followed by 10
seconds of rest. Three or four exercises is pretty standard for a short,
efficient Tabata routine, but you can increase or decrease that amount
depending on your fitness level and time. It is also a good idea to change the
exercises you do regularly to keep your body from getting used to any one