Weekly Challenge: Tabata

You may or may not have heard of Tabata.  No it’s not a weird new leafy green or seed that will add years to your life.  It’s a form of exercise.

Tabata is a form of interval training, where you exercise for 20 seconds, rest for 10, and repeat that pattern for 8 times in a row totaling 4 minutes.

Tabata was developed by a Japanese scientist and team of doctors.  They studied 2 groups of athletes: 1 group worked out at a moderate level and the other at a high intensity level.  The moderate intensity level group worked out for 60 minutes 5 days a week while the high intensity group followed the Tabata routine 4 days a week.

The results: while both groups showed improvements, the high intensity Tabata group showed the most improvements.  Thus, the Tabata craze began.

You can choose any exercises you want to create a Tabata routine. But don’t worry about that – I will be picking them for you this week!  Every day this week I’ll post the moves for your daily Tabata challenge.

All you need to do is get a Tabata Timer:

I like this free app for my phone: https://itunes.apple.com/us/app/tabata-timer/id391275156?mt=8

If you don’t want a phone app, you can follow along with this YouTube video:

Today’s Exercises:
Low Impact/Beginners:

  • March in Place
  • Shallow Squats or Standing Leg lifts

Your goal is to get through 1 or 2 Tabata sessions.

High Impact/Intermediate to Advanced:

  • Jog in Place or High Knees
  • Full Squats or Squat Jumps

Your goal is to get through 3 to 4 Tabata sessions.

Set your Tabata timer, and for the first 20 seconds march, jog or do high knees and push yourself to workout at a hard pace.  Remember, this is high intensity so you want to get your heart rate up.

Rest for 10 seconds.

In the next 20 second interval, complete squats, standing leg lifts or squat jumps.  Go as fast as you can while keeping good form.

Rest for 10 seconds then start again with the March or Jog.  Complete this cycle for the 4 minutes.

After 4 minutes, you can be done, or keep going.  Rest for at least 1 minute if you choose to go again.

So there you have it: 4 minutes of exercise (and you get breaks!).  Leave a comment when you’ve completed your challenge.

And remember to keep up with your water and vegetable intake!

How to do a proper squat:

How to do a leg lift:

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One response to “Weekly Challenge: Tabata

  1. Pingback: Measuring Calorie Intake | Fit 4 Me·

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