TIME SAVING TABATA WORKOUT | AMY | NOVEMBER 2017
With winter fast approaching, you may be in need of a little extra help in keeping on top of your workouts, without having to brave the cold and the rain to get to the gym. Tabata is the perfect way to work up a sweat, and burn a load of calories without having to leave your house! The beauty of the Tabata method is that no equipment is required, and is a really fast and time-effective way to workout.
The original Tabata protocol dictates you must reach 170% of your VO2 for 20 seconds, and with only 10 seconds rest. Realistically, this anaerobic type of exercise can’t really be achieved without some serious side effects (namely nausea and vomiting!), so, in order to get an awesome workout without almost killing yourself in the process, a modified version is usually adopted instead, where body weight exercises are used to elevate heart rate and work on developing muscle tone.
The aim of this session is to work as hard as you can for 30 seconds, rest for 10 seconds, and repeat 8 times (if you are new to fitness training, try starting with 20 seconds of hard exercise with 20 seconds rest).
Once you have finished round one, rest for a few minutes, rehydrate, and then prepare to go again! This kind of training is great because even if you are pushed for time, you will benefit from only two to three rounds of this sequence.
Be prepared to sweat a lot as this workout is not for the faint hearted, but the reward is pretty impressive. Not only should you expect to get an amazing endorphin rush, but what would normally take you 60 minutes in the gym to burn off can be achieved less than half that time.
After you have warmed up for 10 minutes making sure you hit all the major muscles, then you are ready to start! Remember, the aim with all of the following exercises is to go full pelt, no holding back but making sure you execute good form throughout.
Running on the spot as fast as you can, driving the knees as high as you can and using your arms for extra power.
Start with feet together, jump into squat position going as low as you can and taking your weight through your heels before jumping back to start position. Be sure to keep your chest up throughout exercise.
Get into high plank position making sure your hands are directly below your shoulders. Your body should form a straight line from your shoulders to your ankles. Engage your abdominals and lift one foot off the floor to bring your knee up towards your chest whilst keeping your body in a straight line. Return to the starting position and repeat the movement with your opposite leg.
SQUAT WITH LEG RAISE
Start with legs hip width apart or slightly wider. Sink into a squat, taking your weight through your heels and keeping your chest up, gaze looking straight ahead. As you drive up, lift one leg out to the side keeping the knee straight. Make sure your torso doesn’t tilt in the opposite direction – keep torso as straight as possible by engaging core.
From sitting with legs out in front, push hips up creating a straight line from your knees through to your shoulders. Engage your glutes to help maintain this table top position. Lift one foot off the mat and at the same time take the opposite hand off the mat so to make connection with the raised foot – or as close to it a possible. Return to starting position and repeat the movement with your opposite hand and foot.
Stand on right leg with your knee slightly bent. Hop laterally to the left over an imaginary line onto the left leg with knee slightly bent and right hand hovering over top of knee cap. Left arm can be taken behind the body in a contralateral motion.
Stand with your feet shoulder width apart, and your arms at your side. Push your hips back, bend your knees, and lower your body into a squat. Place your hands on the floor and jump or step back into a high plank. Remember to form a straight line with your body, being careful not to let your hips sag or your bum to stick up in the air. Jump or step both feet back so they land just outside your hands. Reach your arms over your head as you jump explosively into the air. Land and immediately lower back into a squat for your next rep.
Get into a lunge position with one foot forward with the knee bent and the rear leg nearly touching the ground or as low as you feel you can go. Maintaining your pelvis in neutral and keeping your upper body straight, extending through both legs, jump as high as possible. Switch legs so that the rear foot is now in front. Repeat movement alternating legs throughout.