A friend asked my what the current workout is and I have created my own Tabata style workout.
I use this workout when I am short on time, and want a full body work out and cardio in under 20 minutes.
Tabata is a form of HIIT and is good for efficiency in the gym to get your heart rate up as well as rip some muscle fibers.
I recommend getting a Tabata app while you’re at the gym to track your time and keep you honest. I use this Tabata Timer.
So first I started with this time pattern:
- 1 set = 20 seconds on / 10 seconds rest x 8 reps or cycle – so each cycle is 30 seconds
- 1 minute rest in between each set
- Total of 4 sets, which is almost 20 minutes
So in the scenario above, I liked how intense it was, and the rest intervals seemed good too. It pushed me but I didn’t die. The problem was I was reaching failure towards the later half of each set, and not performing the whole set. I also wasn’t getting as much variety as I wanted.
So I switched to doing two exercises each set. So the workout I do now is:
- 1 minute warmup – jumping jacks
- Set 1
- 4 cycles of burpees
- 4 cycles of spiderman
- 1 minute rest
- Set 2
- 4 cycles of jumping lunges
- 4 cycles of overhead press (15 – 20 lb dumbbells)
- 1 minute rest
- Set 3
- 4 cycles of Kettle bell swing (20Kg / 45lb)
- 4 cycles of bicep curl and tricep extension (while on arm is curled the other is extended – 15 – 20 lb dumbbells)
- 1 minute rest
- Set 4
- 4 cycles of pushups
- 4 cycles of V-Ups
- DONE!