Tabata Routine
- Thread starter Nastycrow
- Start date
I did 5 tabatas in a row last week after eating quite a lot of carbs the week prior...(overloading the day before a big workout isn't as good as some claim it to be.. a week of eating well-rounded meals is better than carb-loading the day before)
Anyway, It was hard as hell.. and each tabata was comprised of different exercises..
I was completely shot and slept like a baby..
Get on it people! Your body will continue to burn fat for up to 40 hours if you hit your aerobic/max capacity during your sessions..
z
I tried a sprint tabata today for the first time, I now realize my cardio is garbage. I did 20 seconds of sprinting as hard as I could, 10 second rest, 8 times. I was laying on my floor for several minutes after. Im scared to try a mixed tabata routine like you guys are posting.
shinybender said:
I tried a sprint tabata today for the first time, I now realize my cardio is garbage. I did 20 seconds of sprinting as hard as I could, 10 second rest, 8 times. I was laying on my floor for several minutes after. Im scared to try a mixed tabata routine like you guys are posting.
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It's tough stuff bro, but the idea is to wear yourself out on a routine til you do the routine you've worn down on and you no longer tire at the same rate. You're able to do another 'tabata'/4 additional minutes.
Go 4 mins, take a 1 min break, do another 4 minutes, 1 minute break, 4 mins, as many times as you can bear.. 4 mins = 1 tabata
I've done half a dozen before and puked right before I took a shower.. This was after I went for a jog as a warm-up, so I blew a lot of blood sugar and carb stores and was effectively exhausted...
I've been steadily improving my tolerance for cardio and you're capable of just the same..
Peace with you -
z
Phoman_Choopoo said:
Howdy,
I'm doing 3 tabatas atm (bench press, sit ups and squats with shoulder presses), tried the sprints today and threw up a little bit and some came out my nose!
The sprints are hard man, near killed me!
Thanks for putting me on to this zac
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haha! Excellent. I've done that a few times now. Pretty gnarly mane...
The sprints are definitely pretty trying....
I like to push myself and see how long and hard I can go..
You share the same passion it seems
Peace with you -
z
Re: Tabata Routin
LighthouseKeeper said:
Ergh... Did one tabata (4 min?) of squats at boxing on Saturday. Legs still rooted. Good sh*t though. Plan to mix it up in future, maybe with squats/chinups/abs/pushups? Didn't know what these were called till I read this thread. Cheers!
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No worries mate. yeah, that seems like a great combo of exercise. I do a lot of bodyweight work and it will really get you, especially in bulk (4 or more tabatas) in a row..
I take a 1 minute break as suggested,and it makes things a bit easier going, but damn..not by too much..
Great way to shred lbs and gain muscle/endurance..
My personal training friend is working with all his clients/tabata..
z
icemanfan4life said:
Yea I use Tabata training sometimes. I hate the sprints!!! Man thats tough. I used it a lot on the heavy bag, I would always be pouring sweat by the end of it. Hell of a workout no matter how you use it.
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Hi, Icemanfan4life
Tabatas is a type of high-intensity interval training, or HIIT.
HIT or High-intensity training means you give that exercise 100% of your effort, no holding back. Interval refers to the rest periods between each burst of high-intensity exercise. And training-well that means it's a way to work out on a fairly regularly basis to achieve (in this case) intense fat loss and increasing muscle strength.
The basic outline of
Tabata workout excercises
is one or more types of exercise done in 20-second bursts. Each burst has a 10-second rest period in between. This is a 30-second cycle, and it's repeated eight times. The entire Tabata exercise lasts four minutes. That's it! For the sake of workout safety, warm up for at least two minutes beforehand with moderate-paced exercise. A cool-down period of two minutes afterwards is also recommended.
I would like to suggest that kindly once more give it a try, since lot of chnages and amendments are been done in past 6 years.
I did a HIIT cardio group class yesterday, it was just what I needed. With selling my house on my own and moving and all that, my workout routine has suffered. And when I did workout, it was maybe a half or a full P90-X upper body routine (a "bro" workout, lol), so what has particularly suffered was my cardio and my legs.
Plus, my usual routine for cardio/legs of doing Insanity or T25 or something at home is getting stale; sometimes there's just no substitute for the energy and, yes, the "peer-pressure" of that group workout to push it that much further.
So I work at the headquarters of a big *** company so we have a fitness center on site, with all sorts of group classes available. I signed up for a Tuesday around lunchtime HIIT cardio class. Good stuff, it will be a welcome addition/change-up to my routine.
I'm still doing the HIIT routine on a regular basis; didn't realize it had been almost a year since my original post on it.
I was looking for a thread to share original workout ideas, just structures you've seen for cardio/plyo/whatev that might help people break up their routine, but don't know if we have one of those, so I'll put it here as it's in context of my previous threads. The HIIT class is a group of 20-30 people generally so many exercises are geared around the group dynamic, or matching you with a partner that you compete/collaborate with.
A couple of simple routines that could easily be worked into a solo workout at home and will leave you beaten and dripping by the end, that I'll share:
DOD
(think it stands for deck of death, lol). Set out in advance what each suit stands for, something like what we did yesterday:
Clubs - burpees (full burpees, with pushup and the jump)
Hearts - push-ups
Diamonds - squat jacks (jumping jack motion, except as you land you bend your knees into a squat, then extend and jump back into your jack)
Spades - bicycles (ab work on your back, "bicycling" your leg in the air).
Joker -- something unpleasant, we put in to hit the nearby indoor track and run four laps, probably about 1/3 mile or so
You start with 54 cards and draw one, and perform the numerical value of whatever suit comes up, face cards being 10 and ace is 11. (e.g, 8 of clubs means 8 burpees). As soon as you are done, draw another card and continue, no breaks built in but of course take it if you need it. Continue until that entire b---- of a deck is gone. In our group I think it took just over 30 minutes or so. The unpredictability of it and the annoying "runs" of cards adds to the brutal nature (queen of burpees, then 7 of burpees, and guess what's next -- 10 pushups, too bad). You can really design the club assignments however you want, best to mix it up a bit but you can focus on certain areas, I'll tell you the presence of both burpees and pushups in this arrangement has me feeling it in chest and arms today. For some exercises you may need to use a multiplier -- for example 2-10 bicycles would take no time at all and not do much, so we used a times-3 multiplier so the 10 means 30 bicycles.
Dice game
: similar concept with two regular dice, depending on what you roll from 2-12 something like:
2 - do 20 pushups
3 - do 20 lunge hops
4 - do 10 burpees
5 - do 30 jumping jacks
6 - do 10 squat presses (have a couple of dumbells/kettlebells handy)
etc.
There's no built in end-game for this one, just pick a time and set a timer for 20-30 minutes or whatever.
Anyway, just a few things I've seen to make things interesting in a solo or group workout once in a while.