A Super Simple New Year Workout Program That Works!

Tabata Exercise

Photo Credit: angietorres

“New Year, New Life”!

At this time of the year, many people are busy contemplating their goals and resolutions for the new year. I’m willing to bet that getting into better health and fitness will be high on that list for most people. If its on your’s list of goals too then let me share with you a simple Tabata program that you will likely stick to in order to get you real results!

Firstly, here’s why a Tabata program is your best bet for a routine you will stick to:

  1. No equipment needed! Just a small Tabata timer that you should bring with you everywhere!
  2. Complete the entire workout in under 20-minutes (including warmup)
  3. Can be done anywhere! Even in a hotel room if  you’re on the go!

Here’s the basic principle to make sure you get results!

  1. Keep it REAL simple. I meant really SIMPLE! Just do this ONE program. (see routine below)
  2. Do it consistently – every alternate day!
  3. Track your results so you know you are taking action consistently! Use this workout tracking sheet to record each workout!

Here’s the new year Tabata program:

  1. Warm Up with alternating Tabata Jumping Jacks and High Knees (4 mins)
  2. The main program is a total body Tabata routine of alternating Burpees and Mountain Climbers (4 mins)
  3. Cool down with deep breathing and total body stretching (10 mins)

(If you’re new here and not sure what the Tabata protocol is – its basically 20 seconds of workout followed by 10 seconds of rest repeated for 8 rounds for a total of 4-minutes)

Do this routine every alternate day for 3 months or until you hit your target body fat % or weight. e.g. Monday, Wednesday, Friday, Sunday, Tuesday, Thursday…..etc

You should be pretty beat and sweating after the warm up and the core workout. If you’re already in pretty fit condition and not sweating after the above, then just repeat the whole routine (including warm up) again.

Simple right?

If you’re game to take up this super simple and super effective program — leave a comment to share your progress! 🙂

I wish you an awesome year ahead and look forward to hearing about you kicking some butt and getting into the best shape of your life for 2012!

15 thoughts on “A Super Simple New Year Workout Program That Works!”

  1. Hi
    I am 4 months pregnant and looking to a form if exercise to carry out. Is this form of exercise recommended when pregnant. If so what routines.
    Many thanks
    Joanne 🙂

  2. Hi Joanne, the Tabata protocol is definitely NOT for pregnant women. The routines are extremely intensive. While this is great for improving fitness and burning fat, its not recommended for pregnant women or anyone with a heart condition.

    In your case, its best to consult a pre-natal fitness expert on the appropriate exercises.

  3. Hi Brian
    I also came across the Tabata protocol and since i have little spare time i think this is worth a try. Normally i cycle every week during summer season, but now i’ve been inactive for about 4 months.
    I did my first tabata session this morning. after the session i wasn’t feeling exhausted enough so i started those 4 minutes all over again…
    holy molly, after the second session, i really felt the effects of this hiit. I felt exhausted, pale and i was seeing black dots in front of my eyes. I even had difficulties raising my arms to wash my hair in the shower afterwards.
    Probably because i did 3 push up rounds. Other excercises I did were, jumping jacks with dumbells (5kg each), squat with dumbells, bicycle crunches.

    I will try to do my tabata every alternate day, or at least 3 times a week during 3 months. End of March is the start of the new bicycle season. I’m looking forward to feel the effects of this new training on my bike.

    How is your progress going?
    best regards

  4. Hi Lyn – if you are not used to doing high-intensity interval training, then the answer is “no”. Just take a break. If you really feel the urge to do something in between the workout days, then do some stretching or light cardio (e.g. walking, swimming, cycling).

  5. Hi Kris – glad to hear about your experience! When you apply it consistently you will get great results for sure. My progress is good. I used to do a 6 day a week program with 4 rounds of Tabata each day. I saw dramatic improvements but after 3 months, I felt the benefits taper off. The 6 day a week program will be too much for people just starting on interval training. What you are doing is spot on. Start with the bare basics, then add on as many rounds and more exercises until you hit your sweet spot.

    Right now, I am doing a 3 times a week program with 4 rounds Tabata. I plan to go back to the intensive program in March. The original Tabata protocol was tested on Olympic cyclists. You can try doing intest cycling for 20 seconds, 10 seconds rest for 8 rounds. I’m sure you will see great improvement to your cycling performance because the original trials was based on cycling. 🙂

  6. Hi there

    I’m new to Tabata, and a little confused. Is the warm up basically the Tabata protocol, then you do as many reps as you can?.
    I’ve seen a few clips of people dong Tabata, and they do 20 secs exercise, 10 secs rest, for 8 rounds and thats it.
    Whats confusing me is what they do to warm up, or do you go straight into the routine?.
    Theoretically to start, this exercise routine would be only 4 mins long.

  7. Hi Danielle,

    You can choose a simple Tabata routine as your warm up. For example, I normally do 8 rounds of skipping rope (20 seconds with 10 seconds rest) as my warm up. If I don’t have my rope with me, I would just do alternating Jumping Jacks and High Knees as my warm up. So the warm up will take 4-minutes.

    After that, you can choose from the more intense routines as shown on this website for your main workout. I recommend about 2 to 4 Tabata rounds daily as a good workout. So your workout including the warm-up will take 8 minutes to 20 minutes.

    For some people who are not used to working out, the warm up round is their workout. i.e. just 4-minutes. You need to try it out a few times and see how you feel. If 2 rounds of tabata does not challenge you, then add more rounds or add more challenging routines. If 2 rounds is too much, then cut back or try some easier routines for the 2 rounds.

  8. Hi Brian

    I see you’re doing several rounds of tabata, but isn’t it the purpose that you push yourself so hard during those 4 minutes, so that you can’t do any more excercises afterwards? Some say, if you can do 2 or 3 tabata’s, you aren’t working out intensively enough. That’s basically the point of tabata.
    Or what is your idea/experience?
    best regards

  9. Hi Kris – it depends on the choice of exercise because there are so many to choose from. For example, burpees or push ups can normally wipe me out after 1 round. That’s cos you will end up doing close to 80 burpees or pushups in 4-minutes! That’s a lot for most people. So with these exercises, I prefer to alternate 2 or even up to 4 exercises within one Tabata session.

    Some other exercises like skipping rope and jumping jacks for example, I could do 2-4 Tabata rounds easily, that’s why I use those as warmups.

    I like finding combinations of exercises that allow me to do 2 to 4 rounds of Tabata (with about 1-2 minute break in between). This will be about a 8 to 20 minute workout (including breaks between) and I find this works up a good sweat and I get a lot of post workout burn (EPOC)!

  10. Hi Brian,

    Can I do alternate days of tabata and weight training. On weight training I days, I just do max 1 hour exercises…Hmm wait, I just read back my weight training guide.. I should do high intensity interval training at the end of the weight training. I’ll use tabata exercises as the HIIT then. Cool. 🙂

  11. I will be starting tabata training tomorrow and I am super excited. Yay for Results!! I will post my progress on the Facebook site every 2weeks.

  12. Just found the Tabata workouts on Tribe Sports. Found your site for some clarification. I am going to start this on 7/3/13 and continue to run on the off days.

  13. Hello
    I am 52 years old, I also do something similar to tabata, 20 sec on 60 sec rest 4 exercises , 4 sets each, total of 16 sets, it works, only thing you have to watch your diat as well, no auger, less carbs, more protein and good fat

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