On Tuesday I worked out with the ladies again…and I’m secure enough to admit it.
We did a metabolic conditioning workout for a mere twelve minutes that is echoing in our sore bodies today.
First off, about the Tabata. The Tabata protocol is a metabolic conditioning (MetCon), interval-training system that involves doing 20 seconds of work doing one exercise followed by 10 seconds of rest. That 30 seconds comprises one round. Each Tabata is 8 rounds, or 4 minutes. Tabatas are exceptional for developing stamina and burning fat.
Usually someone will complete a Tabata of one exercise before moving on to the next, e.g., he’ll do 4 minutes of pushups before moving on to 4 minutes of squats. Some time ago we did what I called a Tabata Tandem, where – rather than completing all of one exercises before moving on to the next, we traded off. We did one upper-body exercise (pushups) and one lower-body exercise (squats). It allowed one body part to rest while the other was being worked. It changed it up and made it interesting.
On Tuesday we took it up a notch. In addition to the same upper- and lower- body exercises, we threw in one core exercise (kettlebell swings).
Workout:
Tabata Trio: Pushups/Squats/Kettlebell Swings
That was three Tabatas, three different exercises for a total of 12 minutes. It looked like this:
8 rounds:
Pushups – 20 seconds
Rest 10 seconds
Squats – 20 seconds
Rest 10 seconds
Kettlebell swings – 20 seconds
Rest 10 seconds
You can certainly do different exercises on the Tabatas; there’s nothing sacred about these. It’s a great way to maximize your minutes and results. For really great results, I’d suggest 4-6 Tabatas (that’s 16-24 minutes’ work).
Happy Tabata-ing!
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