Almost a year ago I started spinning. Spin has become one of my new favorite ways to get my exercise because I always feel like I really worked hard after (I’m literally almost falling over or afraid I might almost pass out). I can FEEL the burn during and after and I’m always soaked in sweat.
Class is every Tuesday night and my spin instructor likes to add a little extra burn to our class at the end … Probably 3 out of 4 classes she’ll lead us in some TABATA exercises. The first time she introduced me to Tabata I really thought I was going to pass out walking out of class and over to the train. It made me SO tired! But that’s the kind of thing I love. I love a good challenging workout that makes me feel dead after:)
What is this TABATA you ask?!
I had to look it up after the first class because she didnt give us much of an overview. Tabata Interval Training is basically an intense way to workout (started in Japan), which you can do without needing much more than a workout mat. That’s why it’s perfect for doing at home on your own. You do 4 exercises for 20 secs each with 10 sec rests in between each. So exercise 20sec, rest for 10, and repeat 2 times. The point is to keep moving as much as you can and keep your heart rate up. Get ready to sweat.
The exercises you do during those sets is obviously up to you but in general, the ones I’ve seen are pretty common.
- Sit-ups/crunches (bicycle crunches are good too)
- Squats/Jump squats
- Lunges/Jump lunges
- Mountain climbers
- Jumping jacks:)
Try ones you’re comfortable with and start out slow! I’d also recommend warming up a bit or at least stretching before you start.
The way to go at home is downloading a Tabata timer app. This lets you keep your hands and eyes free and will beep/ding when you need to start, rest, and stop. With the app I downloaded ($0.99), you can set up how many exercises you want to do, how long you want to do the exercise for, and how long to rest in between.
Pick out 4 (or 8 to do once through), know what order you’ll do them in, start your timer, and get going.
What I really love about TABATA is you can get a good workout in under 10 mins! Really handy if you feel like you don’t have anytime to exercise. No excuse not to try this!! 🙂 Plus it’s fun to say the word Tabata.
Here are some example workouts you can try, with more info:
- Printable Workout
- FitSugar 10min Video
- Living Room Tabata
- 20-minute Workout
- Tina Reale’s Full Body
- More Tabata
I hope you end up loving it as much as I do! Let me know if you have any tips or know of any other sites that have good Tabata exercises.