WSNS Academy

Tabata, what is it and is it something for you? It is an exercise method that has been around for a long time. The basis for Tabata is to do an exercise for a set number of seconds followed by a short rest period. The thing that is very nice about Tabata is you can do the program with almost any exercise, you can do it for short lengths 5 minutes to longer lengths of 20+ minutes, and it can done in areas with not much space with little or no equipment if you choose. It is a combination of strength and cardio that leads to metabolism spikes in your body that helps you continue to burn fat throughout the day even after finishing. Below are two simple variations of the program, the best thing is you can mix and match exercises, length that you do the exercise, length of the rest period, total number of sets, and how long you want to do the program each time. Although you will experience the best results with targeting doing multiple muscle group exercises, extending the length of the exercise while shortening the rest period, and staying on a schedule if possible. The thing is if you are busy or traveling you can perform this with little time and no equipment, so no excuses. Take it out and give it a spin at no cost to you except maybe a minimum of 5 minutes spent trying it out. As always don't try this if you have health issues and if you have any doubts please consult a doctor before doing any exercise program. Take care and stay healthy.

No weight workout 6 minutes

20 seconds squat jumps 10 seconds rest

Repeat

20 seconds hover planks 10 seconds rest

Repeat

20 seconds pushups 10 seconds rest

Repeat

That is 3 minutes now do it all again if you decide to go longer rest 60 seconds. Then you can do the same exercises or do other ones. You can do 6 total sets of 2 exercises or 4 sets of 3 different ones. Here some additional exercises to potentially choose from;

 Front lunge, reverse lunge, side lunge, ice skaters, side hover planks, plyo pushups, burpees, mountain climbers, body weight squats (fast, slow, or hold), stand on one leg and touch ground rotate legs each time, jumping jacks, seal jacks, dive bomber pushups, bicycles, scissors, scissor crunches, etc.,.

Beginners

 Out of shape or just starting out just do 5 to 10 seconds of exercise with 20 to 25 seconds of rest for 5 minutes. Even if it is just walking in place or toe touches. Don't get frustrated if you are doing it that is the biggest battle. Find others similar to you that are on similar schedules, having someone to workout with will increase the likelihood you will stick with it. If it is nice outside just go for a walk, not for a set distance, just start off walking 5 minutes in no specific direction when it gets to 5 minutes turn around you will end up doing 10 minutes. Don't walk around to block or walk to a destination just walk. If you walk 1-2 minutes and don't want to go anymore turn around. Enjoy your surroundings and have fun.

Dumbbell/Kettlebell/Strength Band/Medicine Ball Workout

This done the exact same way as the no weight workout except adding one of the above or all of the above equipment into the workout. Some great exercises to incorporate into this program is the Kettlebell swing, rows to strengthen back, goblet squats, woodchoppers, medicine ball slams, T-pushups with dumbbells, walking lunges with weights in each hand, band chest stretches, overhead press, any olympic lifts (use light weight, just the bar, or dumbbells/kettlebells) remember you are trying to work multiple muscle groups and when using weights to train you should try to combine a push exercise with a pull exercise (think of using your body to push or using it to pull) with the same muscle groups. Example if you do a pushup then do an inverted row to pull yourself up. Same time intervals for exercises and rest periods 20 seconds and 10 seconds.

Advanced Workouts

If you want to make it more challenging increase the exercise time to 30 seconds and the rest period to 15 seconds. Go up to 45 seconds of exercise and 15 seconds of rest. Change it up to maintain interest and always allow for your body to get down time between workouts. Days off, proper nutrition, and getting enough quality sleep will improve your results a great deal.