If you’ve never heard of Tabatas you are missing out. Here’s a crash course.
A fitness research scientist by the name of Izumi Tabata did extensive research in work-to-rest ratios and which ones produced the greatest changes in VO2 max in test subjects.
What he came up with is now known simply as a Tabata. The concept is easy, but the workout itself is not.
For 20 seconds you do as many reps of the activity as you possibly can, and then you rest for 10 seconds. You do this for only 4 minutes, and then you are done. You can do this with just about anything. Push-ups, box jumps, you can even do a Tabata run on a treadmill. In the case of the treadmill though, make sure you pick a speed and an incline that are at or near your limit for 20 seconds. What I mean is, by the end of that 20 seconds you should feel like you need that 10 second break.
Previously on this website I have recommended CROSSFIT as a great source for challenging, and interesting workouts. The classic CrossFit “Tabata This” workout consists of the following:
Tabata Rowing machine
Tabata Squat
Tabata Pullup
Tabata Pushup
Tabata Sit-up
There is a 1 minute rest between each. Stick to that time signature! Don’t cheat and take longer rests. Your smallest set for each movement is your score for that movement. For example, if you start out on your squats with 20 reps your first 20 seconds, but then by the final squat set you’re all the way down to 3, then 3 is your score. When you’ve completed all five Tabatas, then total up all your scores for each to get your total score. The rowing machine is scored by calories on the computer.
If you don’t have access to a rower, you can substitute in kettlebell swings, or dumbbell swings.