≡ Menu

How to create Tabata Workouts and Exercises you can use

Tabata workouts aren’t as hard to come up with as some people think. Tabata workouts are workouts that use the tabata protocol method. This method is 4 minute circuits using 20 second of intense exercise followed by 10 seconds of rest. I have been using Tabata workouts lately to save time since I am so busy. I can get a great workout done in about 20 to 30 minutes. This is a great way to combine cardio and strength training into one workout.

What do Tabata Workouts Consist of?

Tabata workouts can include a variety of different types of exercise. Many people will use their bodyweight but you can also use cardio machines, suspension training, kettlebells, sprinting, biking, skipping and even dumbbells. I usually mix it up and combine the different types together for a variety workout.

Create your own Tabata Workouts

Creating you own tabata workouts is actually pretty simple. I do it all the time. There are many different options that you can go with. It depends on what your goals are for your workout. You can select any number of exercises to use for your tabata workouts. Most of the tabata workouts that you will find utilize 1, 2, 4 or 8 exercises.

Here are some of the different looks that your tabata workouts can have.

Tabata Workouts with 1 Exercise

This is the easiest one. Just pick one exercise and run with it. No it doesn’t have to be running. Some good options for a single exercise tabata are rep cleans, sprinting, skipping, kettlebell swings, lunges, biking, squat and press, burpees or any other full body exercise.

Tabata Workouts with 2 Exercises

Using 2 exercises for tabatas is a great way to do an upper body and lower body split. You can either do all of one exercise first then change to the other or rotate back and forth through them. If you decide to rotate them this gives your body more time to rest since your upper body can rest while you are doing your lower body.

There are 3 variations for the 2 Exercises option of Tabatas

  1. Exercise A for 1,2,3,4, and Exercise B for 5,6,7,8.
  2. Exercise A for 1,2,5,6, and Exercise B for 3,4,7,8,
  3. Exercise A for 1,3,5,7, and Exercise B for 2,4,6,8,

Tabata Workouts with 4 Exercises

If you choose the 4 exercises option then your can follow the pattern of A,B,C,D and then repeat a second time or A,A,B,B,C,C,D,D if you prefer. I think the first one is probably most popular.

Tabata Workouts with 8 Exercises

Select 8 exercises and go through each exercise once. In my opinion, the best way to do this would to put non competing exercise back to back. For example: Follow a chest exercise with a back exercise or follow an upper body exercise with a lower body exercise.

As I mentioned before I have been using these Tabata workouts to cut my workout time. I usually go with the 4 exercises option since it provides me with a variety of exercises that I can do and isn’t as complicated as the 8 exercises option.

Tabata workouts are an intense exercise routine so if you are a beginner you should wait ill you are use to doing intense cardio workouts.

Tabata Exercises Ideas

Tabata Exercises can be done with many different types of equipment or your bodyweight. Treadmills and elliptical machines are cardio machines that don’t work well for tabata exercises because it is hard to do sudden starts and stops. Here are some exercises that you can use for your tabata workouts.

Make sure to warm-up and do some stretching before your tabata workouts. Do a warm-up set of the exercises that you will be doing before you begin any exercise routine.

Tabata Exercises without Equipment

Tabata Squats

Tabata squats can be done with many variations including the sumo squat, one legged squat or doing a full squat instead of a half squat. Some people may also choose to do their tabata squats with weights as well. If you are going to use weights make sure you have already successfully attempted this with just your bodyweight first.

Tabata Sprints

Tabata sprints are done by sprinting for 20 seconds followed by a 10 second rest. Most of the time these sprints are done on a track. This is a great training regimen for the 100 meter dash. To make these more challenging they could be done going up a hill.

Tabata Push-ups

There are various ways that you can do tabata push-ups. Since there are several different push-ups you can choose from you might do each set with the same push-up or do different ones for each set. Examples of push-up variations are stability ball push-ups, classic push-ups, close grip, offset, staggered stance, elevated, t-push-ups, decline push-ups, Spiderman push-ups and decline Spiderman push-ups.

Tabata Bodyweight Exercises

Tabatas bodyweight exercises are probably the best option if you are just starting to workout or it is your first time doing interval training. There are a number of exercises that you can do with your bodyweight. Select multiple muscle exercises such as lunges, squats, push-ups, pull-ups, mountain climbers, jumps, jumping jacks and anything else you can come up with. Start off slowly with a couple sets as you don’t want to over exert yourself.

Tabata Exercises with Equipment

Tabata Rowing

Tabata Rowing can be done while rowing in the boat or with a rowing machine. When I was training for rowing in high school we use to do these when we were in the boat during out training.

Tabata Exercises with Dumbbells

There are many tabata exercises that you can do with dumbbells. Some examples are: incline or decline chest press, dumbbell squats, dumbbell lunges, dumbbell reverse lunges, dumbbell shoulder press, dumbbell rows and any other exercises that you can do quickly.

Tabata Exercises with Kettlebells

Kettlebells are great for interval training. Since you can do a large number or reps with kettlebells it makes them ideal. The best kettlebell exercises to use are kettlebell swings, cleans and snatches. You can also do kettlebell presses, front squats, rows and most dumbbell exercises can be substituted with kettlebells.

Tabata Exercises with Suspension Trainers

Tabata workouts with the suspension trainer are a little bit trickier. If you aren’t quick at adjusting the straps then you may need more then the 10 seconds allowed for your rest in-between sets. When you create your workout make sure that you know ahead of time where you have to adjust the straps to so you don’t waste time. The suspension trainer has 3 lengths for its straps and each exercise requires a different length. Exercises either require the straps long, short or at medium length.

{ 0 comments… add one }

Leave a Comment