If you have heard about Tabata workouts, and wanted to check it out, try this one out.
In case you have not heard of Tabata workouts, Tabata is a type of high-intensity interval training that was originally developed for Japan’s Olympic speed-skating team. A single Tabata set consists of eight 20 second intervals of INTENSE activity, separated by 10 second rest-breaks. A complete Tabata workout, as I interpret it, is made up of four different exercises, focusing on different parts of the body.
(Warning, Tabata is NOT for the faint of heart. If you are not interested in experiencing serious pain the next day, start out with only one or two repetitions of each exercise, and work up to the full eight. Really. Even if you are already very active.)
Exercise 1 – Lunges
Note: while this video shows lunges using dumbbells, I recommend you skip the dumbbells, and focus on doing lunges as quickly as possible while maintaining proper technique. Your own body-weight is sufficient for a Tabata workout.
Exercise 2 – Stability Ball Oblique Twists
Exercise 3 – Alternating Dumbbell Hammer Curls
Note: because Tabata workouts are high-speed, high-intensity, you should decrease the weight of your dumbbells to maybe half of what you would use on a standard ‘3 sets of 10’ workout.
Exercise 4 – Mountain Climbers
Note: it is the intention that you manage roughly the same number of repetitions during each of the eight sets of each exercise. If you find that you do 20 mountain climbers on your first repetition, but only 4 on your final repetition, work on your pacing next time.
Warning: consult with your medical practitioner before starting any new exercise program.