Previously, we wrote about TABATA workouts here. Check it out if you haven't!
So what is the structure of a TABATA workout? Each exercise in a Tabata workout lasts only 4 minutes.
This is the structure of how a tabata workout would be like:
Work out for 20 seconds
Rest for 10 seconds
Complete 8 sets
During the 20s, one would max out as many reps as they can without holding back. And throughout the 8 sets, you would be doing the same exercise.
Previously, we came up with a list of exercises that you can consider when deciding on how your workouts would be like, you can view them here.
There is two ways to increase the difficulty of a TABATA workout.
One, would be to increase the types of exercises you do within one workout session (A TABATA set lasts 4 mins, increase the number of sets that you do in each session to increase the difficulty)
Two, would be to do exercises that are more energy consuming (Such as pull ups or even muscle ups)
The way in which we structure our TABATA workout recommendations goes like this
The first exercise would be one that could get our heart rate up quickly. When our heart rate increases, it trains your body to move oxygen and blood to your muscles more efficiently. This helps your muscles use that fuel more economically as well, and ultimately you move with more ease.
Subsequently, we aim to let the workout target two different muscle groups as much as possible. This way, while we target one muscle group, the other is resting, vice versa, making our workouts much more efficient within the same set of time.
The different "types" of TABATA workouts would be dependent on what is it targeting.
Cardio
Arms & Chest
Legs
Abs
Beginner TABATA Workout Plan 1
8 rounds per exercise (20s work, 10s rest), 60s rest between exercises
High knees
Push ups
Squats
Mountain climbers
Beginner TABATA Workout Plan 2
8 rounds per exercise (20s work, 10s rest), 60s rest between exercises
Jumping jacks
Lateral shuffles
Lunges
High knees
Advanced TABATA Workout Plan 1
8 rounds per exercise (20s work, 10s rest), 60s rest between exercises
Burpees
Russian Twists
Squats/Jump squats
Spiderman planks
Flutter kicks
Advanced TABATA Workout Plan 2
8 rounds per exercise (20s work, 10s rest), 60s rest between exercises
Burpees
Plank to push ups
Plank rolls
Explosive push ups
Mountain climbers
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