Tabatas Training- is is that good?

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amanda12485

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does anyone have experience with this type of training, and did it burn body fat in only 4 minutes of working out? any training routines would be helpful for this and can this be done everday? Do you need to do other cardio also with this ?
 
amanda12485 said:
does anyone have experience with this type of training, and did it burn body fat in only 4 minutes of working out? any training routines would be helpful for this and can this be done everday? Do you need to do other cardio also with this ?
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I have just started incorporating Tabata training and it is FANTASTIC. It is a phenomenal test of strength/endurance. You can work it full body or varying number of parts. It is typically 7 rounds, so I have been doing full body, because each round ends up being 4 minutes of work! Pick a lighter to moderate weight that feels pretty good in the beginning, knowing the burn will come. You don't need extra cardio, but it could be nicely paired with a short spurt of HIIT. Mwahahaha. So, here is a sample of some exercises in each body part that I have incorporated in some of these workouts:

Chest
Barbell chest press
barbell flies
pushups

Triceps
Tricep dips (off of standing tower or seated or legs up)
Kickbacks
Rope press down
French press/skull crushers

Shoulders
Push press (exploding through heels from squat position into shoulder press)
Lateral raises (seated/standing/rear)
Front raises
Standing barbell/dumbbell overhead press

Back
Barbell/dumbbell rows
T-back rows
Lat pull down
Reverse flies
Hyperextension w/ weight
one arm/double arm rows

Biceps
barbell/dumbbell cur
hammers
Zottmans
Side hammers
Front curl w/ twist
Incline dumbbell
standing cable curl
preacher curl

Legs
Squats (all varieties)
deadlifts (any variation)
Alternating front/back lunges
box jumps
plie squats

Abs
decline bench situps alternated w/ sets of oblique twists (weighted or non)
V ups alternated w/ reverse crunch
ball roll outs
planks
hanging leg raises

...and you can do fantastic stuff ALL w/ kettlebells!! I have done rounds of kettlebell swings, renegade rows, clean & press, chest press, etc...

I would treat the workout as you would with any other...not everyday unless working different muscle groups.

If you want more info, just holler!

Box jumps/alternating front or back lunges/squats
 
I have been doing Tabata workouts for a number of years. Typically you do 20 seconds of work/10 seconds of rest for 8 rounds. Sometimes I mixed it up and will do shorter rounds and add cardio (like jump rope) in between the different exercises.

I do the following exercises:

Squats
Lunges
Push ups
Planks
Kettlebell Swings
Step ups or Box Jumps
Jump Squats
sit ups
Slam Ball
Pull ups

Here are a couple of sample workouts of how I work in Tabata workouts.

100 Jump Rope
Tabata Push ups
100 Jump Rope
Tabata Squats
100 Jump Rope
Tabata kettlebell swings
100 Jump Rope
Tabata Sit ups
100 Jump Rope
Tabata Renegade Rows

OR

8 Rounds of Tabata Squats
Then: 100 Jump Rope and 25 Box Jumps
6 Rounds of Tabata Squats
Then: 75 Jump Rope and 25 Box Jumps
4 Rounds of Tabata Squats
Then: 50 Jump Rope and 25 Box Jumps

I don't do Tabata every day but it's a great workout and a nice change. I often will change the tempo throughout the cycles. For instance, if I am doing 8 Rounds of squats, I will do 1 round of very slow squats, 1 round of fast squats, 1 round regular squats and repeat for 8 rounds.

Have fun!
 
Jane, this looks great! May I ask, what are "Tabata" squats and Tabata renegade rows? How are they different from regular squats and rows? TIA!
 
Tabata squats are just regular squats. I just added the "tabata" part so you knew to do them in 8 rounds with 20 seconds of work/10 seconds of rest.

Renegade Rows are done with dumbbells.

  1. Place a pair of dumbbells on the floor, approximately shoulder-width apart.
  2. Assume a push-up position over the dumbbells, so that, while gripping the bells, your chest is directly over them. Your feet should be slightly wider than your shoulders, and your whole body, from heels to head, should look like an inclined plank. (This means your spine should be straight and your backside should not be sticking up.)
  3. Shift your weight to the left side of your body, imagining that you are pushing the left dumbbell into the floor.
  4. When you feel stable, pull your right dumbbell up toward your hip in a rowing fashion. Return it to the floor in a controlled manner. Keep your hips locked in place throughout the exercise, to force your core muscles into action.
  5. Shift your weight to the right side of your body and repeat the rowing action with your left arm. Continue to alternate right and left for the desired number of sets and reps.
 
Jane, thank you so much for the detailed reply! I'd love to try this but I'll have to work up to the renegade rows. I don't think I'm quite strong enough for those, but it's something to strive for! :D
 
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