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Create Your Own Tabata Workout

written by Parita 4 Comments

Efficiency is the name of the game when it comes to workouts nowadays.  I just don’t have the time for 45-60 minute routines.  And I don’t want to walk to the apartment gym at 5:15 am all by myself when it’s pitch black outside.  I’d rather set up shop in the living room, get nice and sweaty in the comfort of my well lit home, and call it a day.  And I find that by working out at home, I make more of an effort to keep things fresh and new.  Some days it’s a workout DVD, others it’s a little strength training, and about twice a week I’ll tabata for 24 minutes. 

If you want more information on tabata training and the interval timer I use, read this post.  It’s full of good information, and I also share a couple of my favorite tabata workouts.

Yesterday morning I attempted to create my own little routine.  If you’ve been reading this blog for any period of time, you know that I don’t create workouts.  What I do is find workouts and do them exactly as prescribed.  It’s just easier!  However, that all changed when Greatist published an article on 35 Cardio-Based Bodyweight Exercises.  For some reason, inspiration struck at just the right moment, and I came up with the following combo…

tabata workout

Fancy, huh?! 

I wanted something that would kick my butt (I went hard for the 20 seconds of work) and keep me moving (A exercises are performed standing up, while all the B ones are performed in a pushup/plank position).  Gasping for air, I seriously doubted my decision around minute 12.  But when the torture fun was over, I felt good.  Good, sweaty, a little nauseous, whatever.

The awesome part is that with Greatist’s list, anyone can create workouts like this.  Pick six exercises, pair them up, and tabata.  And if you’re thinking that you can’t possibly get a heart pumping workout in 24 minutes, I challenge you to try my workout creation.  It won’t let you down…and that’s a Parita promise! 

I will say this, if you are just starting out with a fitness routine, do not attempt to tabata until after consulting with a physician.  I’ve been working out regularly for years, and this particular routine had me breathing hard.  It’s not easy.  Use your best judgment when starting any new workout regimen.

Ok, that’s enough tabata talk for now.  Let me know if you try this workout and definitely share any combos you come up with.

And with that, I hope y’all have a happy Wednesday!

Have you tried tabata training yet?  Thoughts? 

Do you prefer cardio, strength, or some combination of the two?

Written on December 12, 2012 Related:Workout

No gym, No Worries…Just Tabata

written by Parita 9 Comments

Over the past month and a half, my after work routine has completely changed.  I plan on blogging in more detail about a lot of these changes, but today I want to focus on my new workout routine.

So, you know how I was a gung ho AM workout person?  Well, that too has changed, and I am now an evening workout person.  Having a longer commute means having to wake up earlier (5:15) which means there is no time to workout.  And no, I am not crazy enough to get up at 4:30.  Never ever.

This would all be fine if I got home by 5:30, but I don’t.  It’s more like 6:30.  My commute home is about an hour.  Again, this would be fine if I could join a gym nearby, head there after work, and then make my way home.  But no.  There are no gyms nearby.  Trust me, I researched possible fitness options for hours on end before moving down here.  And this too would be fine if cardio equipment was available at the apartment gym around 6:45.  But this is not often the case.

It’s a good thing I don’t give up!  I knew I had to figure out a way to make my new routine work for me.  Enter tabata workouts. 

Tabata training is a very high intensity cardio workout that can be done in four minutes.  I know what you’re thinking…4 minutes?!  Well, yes and no.  ONE tabata “set” if you will is 4 minutes.  It looks a little something like this:

– 4 minutes total
– 20 seconds high intensity cardio
– 10 seconds rest
– perform 8 rounds total

Basically, choose an exercise (squats, pushups, jump rope, etc.), give it your all for 20 seconds, rest for 10 seconds, and repeat until you’ve completed 8 rounds.  Then choose another exercise and do the same thing for another 4 minutes.  I read somewhere that ultimately you should try to build up to 24-28 minutes of tabata workouts. 

That’s one way to do tabata training.  And I’m sure it’s great and all, but I like variety.  I prefer my workouts to look a little something like this:

– 4 minutes total
– 20 seconds high intensity exercise A
– 10 seconds rest
– 20 seconds high intensity exercise B
– 10 seconds rest
– perform 8 rounds total alternating between exercise A and B

Since I’m no fitness expert, I relied on the wonders of the internet to help me find fun,highly varied tabata workouts.  Check out this Men’s Health Cardio Workout.  All you need is 24 minutes and a wide open space.  And if you’re like me and want options, check out this Fit Sugar Tabata Workout.  All you need is 24 minutes, light hand weights, and a wide open space.  Simplicity is the name of this sweat inducing game!

Again, if you’re like me, you’re probably wondering how the heck someone times a 20 seconds on and 10 seconds off workout.  Enter one of my favorite iPhone apps – the Gymboss 2 Interval Timer.

All you have to do is enter your rest and work times and the number of rounds you want to perform.  Easy peasy! 

If you’re looking for a short, super effective workout, I highly recommend you try out tabata training.  Of course, please consult with your doctor as necessary.  And if you don’t do that, take it easy the first couple of times. This way of training is no joke.  Ask my husband.  I made him workout with me yesterday, and when the 24 minutes were over, he wouldn’t even talk to me.

Have you ever tried tabata training?  If so, PLEASE share any of the workouts you love. 

 

Written on August 17, 2012 Related:Workout

Welcome to My Inner Shakti! This is my little corner of the internet where I explore and share more about the things that give me my inner strength. I hope you stick around! Read More Here...
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