16 kg Kettlebell Thrusters – Tabata Style!


Julie Coder of Dynamic Solutions demonstrates how to perform a kettlebell thruster Tabata circuit.

A note for personal trainers – I like the distance kept between the trainer and Julie. This is a good way for a trainer to support a great workout without getting in the way.

 


Tabata Power Rope Variations


In this video, Dr Marga (a vegan fitness expert) demonstrates her Tabata interval routine using a 50 foot power rope(s).

Here are the Power Rope Variations:
Round #1: Alternating Power Wave
Round #2: Double Power Waves
Round #3: Thumbs Up Power Wave
Round #4: Double Power Waves
Round #5: Oblique Blasters
Round #6: Oblique Blasters
Round #7: Double Power Waves
Round #8: Oblique Blasters


Tabata Running on a Treadmill

The original Tabata Protocol was designed for exercise bikes. However, the biggest challenge with doing tabata drills on cardio machines is the stopping and restarting between each interval.

Here’s a video demo of how to do it on a treadmill.

Note: please be careful when getting back on the treadmill. Always keep your hands holding the side handle bards until your feet get back up to speed with the treadmill.

(Note the video goes blank after 1:42 – sorry, but its just a demo of the principle)

Tabata Warm-Up Routine

This is a good warm up routine as you rotate between 4 light to intermediate intensity level workouts. No equipment is needed aside from your trusty Gymboss Interval Timer that you can bring with you anywhere.

Jumping Jacks: Stand feet together, arms resting on each side. Jump to position 2 where you land with your legs spread apart and hands together overhead. Then jump back to starting position.

Mountain Climbers: Start from a push up/ plank position. Begin by bringing one knee forward and touch the ground with your feet. Then repeat by bringing the other knee forward while moving your first leg back to starting position. Do this as fast as possible (as though you are running on the spot in a push up position.)

High Knees: Running on the spot but lift your knee to waist level (90 degree angle). Repeat as fast as possible for each round.

Bum Kicks: Running on the spot but lift your heel up behind you until you are almost touching your bum. (Hence “bum kicks” get it? 😉 )

Tabata Grasshoppers and Suicide Planks Combo

Grasshoppers: Get into push up position. Bring your left foot diagonally across to your right hand, then alternate by bringing your right foot to your left hand.

Suicide Planks: Get into push up position. Drop to plank position (elbows on the ground), then back up to push up position again.

As usual, alternate 20 seconds on with 10 seconds rest for eight rounds. Enjoy!

 

[Video] How to Setup Your Gymboss Interval Timer for Tabata Workouts (…and Crossfit and HIIT Workouts Too)

I wrote a post some time back about how to setup your Gymboss timer for Tabata interval training. However, I still get asked via email about what tool I use to keep track of my workouts. So I decided to create a detailed video showing how I use the Gymboss Interval Timer specifically for Tabata intervals. Watch the video below:

Also, the Gymboss Timer can also be used as a stopwatch that is suited for “for time” type of Crossfit workouts.

What I like about this timer:

  • Its affordable – only $19.95 for the basic version
  • Its small and lightweight
  • It has a clip to clip on to my workout attire
  • Loud beep with vibration option for when I’m working out to music
  • Comes in a variety of colors and ships worldwide

You can order one at http://tabataexercise.com/gymboss

 

Tabata Cardio Combo – Workout 5

This is the final part of a 5 part Tabata cardio combo routine from Suzana of BodyRockTV.

Workout #5 is a jump lunge variation. Hop forward into a lunge position, then kick back and switch legs and hop forward for a lunge on alternate leg. Repeat for 20 seconds then stopping to rest for 10 seconds. Repeat 8 rounds for a total of only 4-minutes, but be warned – its going to feel like hell after the first 2 minutes!

Again, this cardio-routine that can be done anywhere. All you need is a Tabata-timer and 4-minutes!

Tabata Cardio Combo – Workout 4

This is part 4 of a 5 part Tabata cardio combo routine from Suzana of BodyRockTV.

Workout #4 is a great cardio workout and also great for the legs and butt! Take big leap forward landing in the squat position and taking to small hops backwards to your starting position.

Its only 4-minutes, but after the first 2 minutes it will feel like an hour! This is a great cardio-routine that can be done anywhere. All you need is a Tabata-timer and 4-minutes!

Tabata Cardio Combo – Workout 3

This is part 3 of a 5 part Tabata cardio combo routine from Suzana of BodyRockTV.

Workout #3 is alternating jump-lunges! Warning: if you have weak knees than you may want to just do simple lunges without the jump when alternating between the left and right leg.

Its only 4-minutes, but after the first 2 minutes it will feel like an hour! This is a great cardio-routine that can be done anywhere. All you need is a Tabata-timer and 4-minutes!

Tabata Cardio Combo – Workout 2

This is part 2 of a 5 part Tabata cardio combo routine from Suzana of BodyRockTV.

For most people, this would be a complete workout already!

Workout 2 is BURPEES!  20 seconds on at maximum intensity, then 10 second rest. Repeat 8 times for a total of 4 minutes.