The Tabata workout is only four minutes long. And it’s one brutal way to get a dream body by exercising 12 minutes a week.
No……that isn’t a mistype. 12 minutes…
Tabata workouts are the single most effective type of hiit…it’s also the most intense by far…….I’m talking nausea, giddiness, sucking air like you might pass out and having to hold yourself up intense….
You must really be a sucker for punishment?
Ok, lets continue then (Don’t say you weren’t warned…)
The full Tabata training program is four minutes long, it will probably feel like the longest four minutes of your life.
If you are going to try it I would recommend going light with the weights until you find your range, theres a good chance you will underestimate this workout and be begging people around you to help you off the floor.
Tabata workout intervals follow this structure:
- Push hard for 20 seconds
- Rest for 10 seconds.
- Repeat this eight times.
The secret to making this effective is in your sprint interval. You have to go all out, so do as many reps as you can in the 20 seconds, put it down for 10, then pick it up again and go hell for leather for another 20 seconds.
This beginner Tabata workout is for people not fit enough to do the full tabata workout.
It will burn off a pound or two of fat each week and triple your fitness in about three months… It’s one of the very few ways to ‘shortcut‘ your path to fitness.
You will actually start seeing improvements after two weeks.
Heres how it works…
Tabata is all about intensity for short periods of time.
This beginner tabata workout will be as follows:
- 10 Second Sprints
- 20 Second Rests
- 8 Sets
So whats the catch?
Well, just think of the intensity of these 10 second sets as if you are running a 100 metre sprint.
Go All Out.
You don’t stop pushing as hard as you can until you have finished the race.
It will BURN….
Listen…This is not for everybody. Some people just love spending hours in the gym. If you are up for the challenge though, you will have finished your full workout before the other guys in the gym get half way through their warm up.
Let me ask a question though…
If you are committed to changing your body, would you not at least try something with proven great results?
Of course you would!
The biggest mistake that most people make when starting tabata workouts is that they choose the wrong exercise.
That is why I want you to use the same exercise that the original tabata training experiment used…a spin bike.
Why a spin bike?
Its perfect for two reasons.
- – Its a simple movement (less chance of injury)
- – You can engage big muscles (your thighs) in high effort exercise (you can turn the resistance right up)
Unsuprisingly, this will give you the best results.
Test this out…
To get an idea of what this is like, press play on the MP3 above and follow the rest intervals and sprint intervals.
You will get the idea very quickly of the improvements this will make to your body.
Rest 48 hours between each workout.
Full Tabata Workout
Two Hard Core Tabata Training Workouts
These Tabata workouts are designed for one thing…shredding fat.
The workouts are full body and will exercise every large muscle you have. oh…and they’ll ramp up your fitness too.
Each workout consists of four exercises. You will do one exercise after the other…then repeat for a total of eight sets.
Because there are no weights involved, you may eventually get fit enough to do several of these tabata drills in a row. That’s fine, you will still get all the wonderful benefits.
When you think four minutes is not enough, consider this…
Most people who go to gym end up doing 5 or so exercises. Each exercise consists of around 3 sets. Each set takes 20 to 30 seconds to complete, the rest of the time is recovery.
So in total thats 15 sets (5 exercises X 3 sets each) over about 45min to an hour. With Tabata you are getting through 8 sets of 20 seconds in 4 mins. That is a massive amount of work in a very short time.
The easiest way to is to try them out.
Download the MP3’s and have a go at one of the workouts below.
Tabata Workout 1
Tabata Workout 2
Listen to the
4 minute madness
Beginner Tabata MP3
Full Tabata MP2