New Tabata Burpee Challenge App…

For many years, I’ve had an idea for a truly unique Tabata app to help in my daily workouts and to share with this community. Not just another Tabata timer app but a really innovative app that really helps people get fit with Tabata-styled workouts!

Since I’m not a programmer, it has taken a while to complete this goal. But I am so happy to finally be able to tell you that after collaborating with a good friend of mine who is a very successful Apple developer (and fitness enthusiast), our brand new Tabata App has finally been created and approved in the App Store. Here’s the link to it on iTunes:

https://itunes.apple.com/my/app/4-minute-burpee-challenge/id951087791?mt=8

(Android users: Sorry, the app is currently for iOS only)

What Does The App Do?

Real-time Performance Indicator

Real-time Performance Indicator

Automatic Rep Counting

Automatic Rep Counting

In a nutshell, its a 90-day Tabata Burpee challenge. It gets you to do a total body workout (Burpees) Tabata-style (only 4-minutes) every day and it keeps track of the intervals as well as COUNTS your reps automatically! This way, aside from a great workout, you also get unique workout statistics to monitor your performance and motivate you to get fitter.

The app is extremely easy to use! Every day, all you need to do is click a single button and place the phone on the floor in front of you. The app will launch a Tabata timer to track your workout but more importantly, it will COUNT your Burpees automatically like magic each time you perform one.

How?? Well, we we managed to create a special algorithm that uses the sounds picked up from your phone microphone to know when you’ve completed a Burpee. All you need to do is to exhale or make a sound when you are facing your phone during a rep. Cool eh? You just HAVE to try it out to see how incredibly well this works!

 

Why This App Helps?

Compare With Past Performance

Compare With Past Performance

Detailed Statistics and History

Detailed Statistics and History

The key to getting fit with Tabata workouts is CONSISTENCY! Our goal is to get you used to doing Tabata’s on a daily basis. By creating a 90-Day challenge, we want you to actually get into the HABIT of working out daily.

Since each daily workout is only 4-MINUTES and requires no equipment, you really have no excuse to not do it if you’re serious about getting fit.

Tracking your Burpee reps in realtime allows you to see very interesting and useful statistics that were not possible before such as – how many seconds you need to perform a Burpee on average.

Without this app, it would be very troublesome to measure how much time you need to do a Burpee. But now, with this app, its done automatically. Why is that important? Well, what can be measured can be improved upon.Now that you can measure your performance you can beat it! In fact, this is the ultimate tool if you want to master Burpees!

Why Burpees?

Come on. You and I know that Burpees is that one total body exercise we ALL love to HATE! Anybody who has done Tabata Burpees know the burn is real and that you will get a really effective workout in just 4-minutes!

Because no equipment is required and it only takes 4-minutes, there’s really no excuses for not doing it!

So combining a Burpee + Tabata + Automatic Rep Counting + 90-Day Challenge gives you a very very effective and fun training program to get fit!

Other Cool Features

There’s many other cool features in the app such as:

  • Burpee Pace. Since we can track your performance for each round, we can compare each workout with your past performance. We can tell you whether you are doing your Burpees at a pace below or above your previous best or previous averages.
  • Cadence Indicator. With your past performance as a base, we can create a cadence indicator to show you the pace you need to perform your Burpees to beat your previous best. This is like having a performance coach guide you on how to get better at Burpees.
  • Workout Stats. Finally, we have graphs and charts to give you a summary of your total performance over the 90-day challenge to motivate you.
  • Gamification. We’ve created a heart system to track your daily workouts. Each time you miss a workout, you will lose a heart. If you lose all 3 hearts, you will need to start the 90-day challenge all over!
  • Reminders. You can set specific reminders twice a day to do your 4-minute workout. Remember, its only 4-minutes so you should be able to do this anyway. The mental discipline required to complete the challenge will train you to make getting fit a habit!

How to Get the App:

We’re really keen to have you try this app. Its on sale right now at half-price at $1.99 with free updates for life. After the first 1,000 downloads, the price will go back up to $4.99 to cover our development costs and future enhancements. So please support us and download the app now:

https://itunes.apple.com/my/app/4-minute-burpee-challenge/id951087791?mt=8

I’ll be doing a blog post of my progress on the Tabata Burpee challenge shortly. I’m currently on Day 30 of the challenge and boy, I’m feeling the burn. I’ve already done over 1100 burpees over this period and its actually fun!

Also, please help us spread the word. Share the app with friends and better still, challenge each other to complete the challenge and get fit at the same time!

Tabata on a Rebounder


We’re always looking for new ways to exercise using the Tabata protocol. This week we feature an interesting routine on an Urban Rebounder Trampolineand we like it!

Some of the benefits on doing workouts on a rebounder include:

  • Reduces the impact of each exercise on the primary joints like your knees and ankles
  • Vertical movement increases lymph circulation through the body
  • Helps improve digestion
  • Great for the skeletal system and increasing bone mass
  • Helps improve balance by stimulating the vestibule in the middle ear
  • Helps circulate oxygen throughout the body to increase energy
  • And…its fun!

15 Tabata Exercise Examples


Here are 15 more Tabata exercise examples you can add to your workouts. These workouts are designed by personal trainer –  Adrian Crowe

These include:

  1. Hang Clean (45 lbs bar)
  2. DB Renegade Row to Jump Clean & Press
  3. Kettle Bell Deadlift (88 lbs)
  4. DB Thrusters (15 lbs)
  5. Kettle bell swings (26 lbs)
  6. High Bench Alternating Step Ups
  7. DB / Arm Snatch (35 lbs) x 2
  8. Bosu Ball On/Offs
  9. Jump to Monkey Chin Up
  10. Stability Ball Up/Up/Down/ Downs
  11. Jump Switch Lunges
  12. Plank Walk Up to Push Up
  13. Prisoner Squat on Toes
  14. Hockey Jumps
  15. Side to Side Burpees

Some equipment needed for these workouts include:
  • kettle bell
  • dumbells
  • bar bell
  • bench
  • bosu ball
  • chin up bar

44 Bodyweight Exercises You Can Try Tabata Style!

Here are 44 bodyweight exercises demonstrated by Tee Major that you can try doing in your next Tabata workout:

Bit of warning, since Tee Major is a military fitness trainer, some of these exercises are pretty advanced. Stick to those that you can complete on the Tabata protocol before trying the more advanced ones.

Some of these exercises require equipment:

  • Chin Up Bar
  • Fitness Ball
  • Ab Roller
  • Bench

Tabata “Fight Gone Bad”

Some Crossfit workouts are down right brutal. This one is exceptionally brutal. Aptly named “Fight Gone Bad”, it involves 40 consecutive Tabata rounds of 5 exercises with no additional rest in between exercises.

Here are the 5 exercises:

  1. Wall-ball 20 pound ball, 10 ft target. (Reps)
  2. Sumo deadlift high-pull 75 pounds (Reps)
  3. Box Jump 20″ box (Reps)
  4. Push-press 75 pounds (Reps)
  5. Row (Calories)

You basically set up a station for each exercise and you will perform all 8 rounds of Tabata intervals on each station before moving on to the next exercise.

After completing all the 5 stations above, you end up doing is 40 consecutive Tabata intervals. Enjoy.

 

Hot Abs Tabata Combo

This week’s Tabata routine is demonstrated by Rebekah “Bex” Borucki. She’s a yoga and fitness instructor and a mother of four!

Her Tabata ab routine invovles:

  • High Knees
  • Squat Jumps
  • Mountain Climber/ Burpee
  • Knee Grab
Here’s the workout:

32 Consecutive Tabata Rounds

“Tabata Something Else” is the name of a popular Crossfit WOD (Workout Of the Day). We have a demo video here with round-by-round scores so you can see how you match up in this grueling workout!

Here’s the workout:

  • 8 Rounds of Pullups
  • 8 Rounds of Pushups
  • 8 Rounds of Sit Ups
  • 8 Rounds of Squats

There’s no additional rest period between each exercise (aside from the 10 second rest interval). Good luck!

Tabata Workout in Your Hotel Room?

I got a gem of a video for you today. This simple and highly effective workout from trainer Haskel Garmaise can be done in a hotel room or at home – no equipment needed (aside from a good Tabata timer).

What I love about this workout is that it incorporates 2 simple workout protocols – the descending ladder and tabata training protocol followed by a simple ab workout to end.

The “descending ladder” means you perform 10 reps of a particular exercise in the first set, followed by 9 reps, then 8 reps and so on until you work your way down to 1. In this video, the example is as follows:

Set 1: 10 pushups, 10 sit ups and 10 squats
Set 2: 9 pushups, 9 sit ups and 9 squats
Set 3: 8 pushups, 8 sit ups and 8 squats
Set 4: 7 pushups, 7 sit ups and 7 squats
Set 5: 6 pushups, 6 sit ups and 6 squats
Set 6: 5 pushups, 5 sit ups and 5 squats
Set 7: 4 pushups, 4 sit ups and 4 squats
Set 8: 3 pushups, 3 sit ups and 3 squats
Set 9: 2 pushups, 2 sit ups and 2 squats
Set 1: 1 pushups, 1 sit ups and 1 squats

Next, is on to Tabata Exercises. Starting with our all time favorite – burpees, then jump squats, mountain climbers and plyometric lunges. You can either do all these separately as individual Tabata sets each or do it as part of one Tabata circuit.

Finally, the workout is ended with a simple ab routine of standard Ab Crunches or Figure 4 crunches.

Although Haskel Garmaise presented this as a “hotel room” workout when travelling, I think it makes a great total body workout program you can adopt for 3-4 times during the week. It covers all the major muscle groups and is a great cardiovascular workout too.

Check it out here:

Modified Tabata Interval Training

If you think your regular Tabata routine is too easy – you can always modify it by adding more rounds and doing a second set right after the first.

Here’s an uncut video of Jason Yun doing two 12 round (instead of 8 ) Tabata interval sessions back to back with a 2 minute rest between sets.

In the first modified Tabata set (12 rounds), he’s doing Pushups, Squat jumps, Speed Rows and Monkey Jumps. So you will end up doing 3 rounds of each exercise.

The second set consists of Hindu Pushups, Super Lunges, Diamond Cutters, and Burps.

These are all body weight exercises and no equipment required aside from a good Tabata Timer. Check it out:

Upper Body Tabata Circuit Workout

This weeks Tabata workout video consist of alternating between medicine ball throws and elastic band rows.

This routine will test your upper body endurance. The medicine ball will train your triceps, deltoids as well as your hand eye coordination. The elastic band rows will work out your back muscles and biceps.

Enjoy!