Get spinning: 3 winter bike workouts

In this article, focused on triathlon's winter training, three different routines are proposed, including Tabata of course!

Extract:

Tabata Intervals

Named after Japanese exercise physiologist Izumi Tabata, this brutal interval set is the most time-efficient cycling fitness builder ever created. Warm up with at least five minutes of easy spinning. Next, increase the tension or gear ratio and sprint for 20 seconds. Now stop and rest passively for 10 seconds. Complete eight all-out sprints of 20 seconds followed by 10-second passive rests.

If you’ve done the workout right and held nothing back in those short intervals, you will find yourself breathing harder than you ever have in your entire life after the eighth and last sprint. A cool-down of easy spinning is optional.

In one study, a period of Tabata training increased the VO2 max of trained athletes by 14 percent and their anaerobic capacity by a whopping 28 percent.

Full article: http://triathlete-europe.competitor.com/2014/12/09/get-spinning-3-winter-bike-workouts#UGuHmK7XrwAboyeQ.99

Is it worth it? Tabata

‘The best bit is the 20-second rest you get after running yourself ragged’

 Good article for beginners!

Full link:http://www.theguardian.com/lifeandstyle/2014/nov/15/tabata-review

What is it? A form of high-intensity interval training, developed by Professor Izumi Tabata in 1996. You exercise as hard as you can for 40 seconds, rest for 20, then repeat.

How much does it cost? You can find free tabata programmes (and apps) online, and many gyms run Tabata-based group classes.

What does it promise? The short bursts of intense activity can increase your basal metabolic rate by up to 15 times. This makes you burn fat for the rest of the day, even if you’re not doing anything. This increases both your aerobic and anaerobic capacity (ie it works your heart and lungs as well as your muscles). Best of all, it’s over quickly.

What’s it actually like? The Tabata class I took – called Afterburn Absolute, at a gym in south-east London – was easily the most exhausting thing I’ve tried. Doing 40 seconds of tuck-jumps doesn’t immediately seem that hard, but you barely catch your breath before you’re flat on your back pedalling your legs as fast as you can. After the first five-minute cycle, my instructor walked over, slapped me on the back and yelled, “This is supposed to hurt.” I would have punched him, but I was too busy trying not to vomit. It’s ridiculous, but you feel that you’ve accomplished something after every single workout.

Best and worst bit The best bit is the 20-second rest you get after running yourself ragged. And guess what? The worst bit is the 40 seconds after that.

Is it worth it? It’s tiring, but it’s cheap and it’s short. My perfect workout. Worth it.

Operation Little Black Dress: Siobhan Byrne's Guide to Kettlebells

Tabata + Kettlebells is a very efficient mix.

Extract:

Let's start with Sumo Squat with a kettlebell. A great exercise for working the legs and glutes adding that kettlebell in will give us more resistance and make us work harder. Next up is the kettlebell swing this is a great exercise for hips, glutes, lats, pecs shoulders and abs to name but a few once you get the form of the exercise perfect.

It is important to keep the back straight throughout. Next up it's the Dive Bomb push-up really working the core shoulders and chest and pushing you to your limit. Finally we are on to another kettlebell close press.

Keeping your elbows tight will help engage the tricep as well as the chest.

Perform each exercise for 20 seconds then the rest for 10 seconds before you move on to the next exercise and repeat. This completes one round. Aim for 8 sets, with a minimum of 5.

Link

The 20-Minute Tabata Workout You Need To Try

This article suggests four sets of Tabata, with 5mn rest in-between, which makes a total of (4+5)x5=45mn. Maybe rest period can be lowered to 2-3mn depending on your fitness level.

Extract:

Want to see what Tabata is all about? Try the routine below. Perform 20 seconds on each move, then 10 seconds off, repeated for four consecutive minutes. Once you complete the first exercise, immediately move onto the next. When you finish the full cycle, rest for five minutes, and repeat as desired.

Pro tip: It's not easy to sustain 100 percent max effort, so work at the highest effort output level you're able to in order to sustain the interval pace of four minutes per cycle.

1. Medicine Ball Slam Targets: Full body, cardio

2. Half Jacks Targets: Full body, cardio

3. Burpee Targets: Full body, cardio

4. Battling Rope Alternating Underhand Wave Targets: Arms, cardio

5. Mountain Climbers Targets: Full body, cardio

Full article : http://www.huffingtonpost.com/2014/08/30/20-minute-tabata-workout_n_5716915.html

Burn calories with the 4-minute

Short artice, easy to understand, with good advices about warming-up and cooling down.

Extract:

Tabata workout! The Tabata workout, a super high-intensity internal training (HIIT) routine takes only a few minutes but promises to burn as many calories as you would in an hour of running or cycling!
One of the most popular HIIT forms today, Tabata intervals are only 20 seconds long, with 10 seconds of rest in between - repeated eight times. This can be done with almost any form of cardio exercise -running, swimming, cycling, plyometrics, jumping rope -and can be done anywhere. Discovered by Japanese professor Izumi Tabata in the 70s, this `fat-burning miracle' workout is great for those who are pressed for time. In fact, if done correctly, just four minutes of Tabata could produce better fitness results than an entire hour of running on the treadmill!

Full article:

http://timesofindia.indiatimes.com/Life-Style/Health-Fitness/Fitness/Burn-calories-with-the-4-minute/articleshow/40339314.cms

 

Get fit with a 4 minute workout

I find this article a bit misleading.

Link:http://abc13.com/hobbies/get-fit-with-a-4-minute-workout/270578/

For instance:

"In the original study by Dr. Tabata, one group did 30-minute workouts four days a week, while the other group only did the four-minute Tabata workout four days a week," --> We know it was 1 hour for 5 days at 70% of VO2 max for the cardio group, VS 4 Tabata sessions plus 1h cardio for the Tabata group.

"Tabata training also works with low impact exercises such as biking, squats, or push ups." --> not really for push-ups... you can incorporate such exercises from time to time but you will never get the same intensity (170% Vo2 max).

"Experts suggest easing into the workout because it can be taxing on the body. Try doing 30 seconds of intense exercise then taking a 30 second break for a few rounds before working your way up to the full four minute workout." --> 30 seconds will be harder than 20s if you target the same intensity as Tabata. A progressive training must include HIIT with a ratio 1:3 for instance (3 times the duration for rest, for instance 20/60, 30/90, 1mn/3mn and then reduce to 1:2, then 1:1 like the classical 30s/30s in running, and finally move your way to 2:1 like Tabata).

Tabata: Get Fit in Four Minutes without Weights

Good article, straight to the point, to understand Tabata Training.

Extract:

"Bottom Line: We think Tabata worked for us. After doing it several times a week over a few weeks, it got easier and easier, pounds were shed, and resting heart rates dropped. We felt, dare we say, fit. Plus, there’s the whole you-don’t-have-to-waste-hours-sweating thing. So we’ll take short and effective, over long and questionable any day.

Just make sure to consult your doctor first. We don’t want to be responsible for one of your coronary artery rupturing while you try to Tabata away years of punishing your body with triple bacon cheese burgers."

Link:http://www.craveonline.com.au/lifestyle/mens-fashion-style-grooming/747759-tabata-get-fit-burn-fat-four-minutes

10 Workout Shortcuts to Maximize Your Calorie Burn

The pick of the week is this article, which summarizes 10 different types of training, intended to maximise your results and calories outburst.

Full article : http://www.theepochtimes.com/n3/860692-10-workout-shortcuts-to-maximize-your-calorie-burn/

Extract:

1. Pyramid Training

2. The Tabata protocol

Dr. Izumi Tabata’s high-intensity interval-type training (HIIT) protocol calls for just 20 seconds of all-out drop-dead effort, followed by a mere 10 seconds of rest. This intense cycle is repeated eight times. This protocol reduces your risk of diabetes, increases your maximal aerobic power and anaerobic capacity, and:

“Another soon-to-be-published finding, which Tabata describes as ‘rather significant,’ shows that the Tabata protocol burns an extra 150 calories in the 12 hours after exercise, even at rest, due to the effect of excess post-exercise oxygen consumption. So while it is used by most people to get fit – or by fit people to get even fitter – it also burns fat.“

3. Interval Cardio

4. Mix Cardio and Weights

5. Drop Sets

6. Plyometrics

7. Super Sets

8. Compounds Sets

9. Giant Sets

10. Combine Two Moves Into One

        

News on Tabata!

The key word "Tabata Training" is still very active this week!

	Albert Lea Tribune Tabata workout is offered at the Albert Lea Family Y Albert Lea Tribune Working in-tune to fast-paced music, instructor Jessica Williams led ten women through a Tabata workout July 28 at the Albert Lea Family Y.
	Irish Independent Let 100 fit days plan whip you into shape for 2014 Irish Independent These form the basis of your exercise programme for your first seven FIT days. You will perform these exercises in the Tabata style of training.
	Short Bursts of Exercise Are Better Than Exercising Nonstop TIME “The return on investment of interval training is fabulous, and it keeps ... more extreme, it can mean high-intensity interval training (HIIT) and Tabata.
	Don't Let Your Fitness Routine Become 'Groundhog Day' The Epoch Times Pick six to 10 Tabata exercises for your total workout, performing eight sets of each exercise for 20 seconds with a 10 second rest after each one.
	Fitness Wisdom: 4 Minutes Of Cardio Bethesda Now Some of you may know him or his work already through fitness classes at your gym or a torturous workout. His name is Izumi Tabata, and he is the ...
	Daily Life The 30-second gym routine everyone should follow Daily Life This is when I lean on my old friend Tabata. No, not a Japanese energy drink, but rather a form of high-intensity interval training that gets you in and ...
	10 Workout Shortcuts to Maximize Your Calorie Burn Epoch Times By increasing the intensity of your workout and interspersing it with short ... Dr. Izumi Tabata's high-intensity interval-type training (HIIT) protocol calls ...

Muscle & Fitness:Fast Fat Burn: 30-Min Tabata Workout

Muscle & Fitness proposes a circuit training, based on Tabata intervals, but not intensity.
Indeed, some of the exercises proposed will never reach a 170% of VO2Max (especially the abs exercises).
However, this routine doesn't need equipment and work out the major muscles groups.
Burpees
180 Jump Squats
Suicides
Squat Jacks
Fast Feet 20
Pushup
Quad Touch Jump Squats
Mountain Climbers
Skaters
T Jacks
Single Leg Burpees
Fast butt kicks
Plank Ups
Bicycles 
Crunches              

Link:

http://www.muscleandfitness.com/workouts/workout-routines/fast-fat-burn-30-min-tabata-workout

Tabata workouts aim for fitness in under five minutes

Lengthy article about Tabata, Channing Tatum, Crossfit or (aged) 50-plus.

Full article: http://www.vaildaily.com/news/12179471-113/tabata-seconds-workout-plath

Interesting tips for doing Tabata at home:

Extract:

"Try Tabata at home

Local certified personal trainer Debbie Plath shares her tips for an at-home Tabata workout.

The gist: Do one move for 20 seconds, then rest for 10 seconds. Do a different move for 20 seconds, rest for 10. Repeat until you’ve reached the four minute, 20 second mark.

Typical Tabata moves: jumping jacks, push ups, squats, burpees, renegade rows, high knee jumps, knee butt kicks, etc. One’s routine depends on if you’re focusing on lower or upper body strength, cardio or targeted areas like abs.

Music: Pick songs that are at least 132 to 135 beats per minute, like Michael Jackson’s “Don’t Stop ‘Til You Get Enough,” which can also be a good motivator.

Time trackers: There are many Tabata apps and timers on the market, such as Seconds and Bit Timer.

Goal: Increase number of reps per 20 second session. For instance, if you can do 20 squats in 20 seconds, next time aim for 25 or 30. "

Read again this one: "For instance, if you can do 20 squats in 20 seconds, next time aim for 25 or 30. "

First, can you do 20 squats ( with proper technique) on 20 seconds? It's very challenging...

Second, going from 20 to 25 is a 25% increase, and 20 to 30 is a 50% increase! 

It will take some time, if even possible, to progress so much...

Tabata, Yoga and Core Training

This is an example of session for Core training, Yoga (flexibility / joints), and Tabata (HIIT, Cardio, Body weight training):

1) Yoga : 20mn, with 1mn for each position. Mix of standing positions
For instance (swap left and right side):

(Extended Hand-To-Big-Toe Pose)
(Extended Side Angle Pose)
(Revolved Triangle Pose)
(Tree Pose)
(Standing Split)
(Warrior III Pose)
(Warrior II Pose)

2) Core-training 10mn non-stop : Turkish get-up, with kettlebell, dumbbell or big bottle of water

3) Tabata
3 rounds of Tabata with repeating for each round:

1. Max Burpees for 20s, 10s rest
2. Max High knees for 20s, 10s rest
3. Max Air Squat for 20s, 10s rest
4. Max Mountain Climber for 20s, 10s rest
5. Max Burpees for 20s, 10s rest
6. Max High knees for 20s, 10s rest
7. Max Air Squat for 20s, 10s rest
8. Max Mountain Climber for 20s, 10s rest

Repeat 3 times the full sequence with only 1mn rest between each Tabata round

TOTAL : 20mn YOGA + 10mn CORE + 15mn TABATA (3 rounds of 4mn + 3 x 1mn rest) = 45mn



 

Tabata something else with a twist

For beginners, or for indoor training, this session is a good balance between Tabata style, HIIT and body weight workout. Some exercises like push-ups are not intense enough to push your VO2max to the 170% level required for Tabata, but it's still an efficient routine.

There are 4 repetitions of Tabata, with 8 rounds of 20 seconds of work-out with 10s rest as usual. In between repetitions of Tabata, you can take 1mn rest (and drink, wipe your sweat etc...)
Repetition 1:
Round 1A : 20s of push-up, 10s rest, 20s of pull-ups,10s rest, 20s of air squat, 10s rest, 20s abs, 10s rest and go to Round 1B
Round 1B : 20s of push-up, 10s rest, 20s of pull-ups,10s rest, 20s of air squat, 10s rest, 20s abs, 10s rest and then go to Rest 1
Rest 1: take 1 minute maximum for rest and then start Round 2A:
Round 2A : same as Round 1A
Round 2B:same as Round 1B
Rest 2: take 1 minute maximum for rest and then start Round 3A:
Round 3A : same as Round 1A
Round 3B:same as Round 1B
Rest 3: take 1 minute maximum for rest and then start Round 4A:
Round 4A : same as Round 1A
Round 4B:same as Round 1B
Rest 4: last recovery of 1mn of more
And it's over! 4 Tabata = 16mn, plus 3mn rest you should be under 20mn

Here is an example of one session I did in the afternoon around 4pm ( after 1h swimming in the morning and 45mn low intensity cycling before the session):

 Pull-ups are done with rings and strict. Abs are crunches with fingers to ankles or toes.

Four Minutes to Fit: How to Train with Tabata

Interesting article with a good summary and advices...until it explains that we can do Tabata with Abs exercises... ouch!

Extract:

"Even if you can't hit that Olympic-athlete level of intensity, you can still reap Tabata's benefits. "The key is hitting your max," says Michele Olson, an exercise physiologist at Auburn University at Montgomery, in Alabama, who studies Tabata. "You should be pushing yourself hard enough that you can't utter a word, and if you're not sucking wind by the end, you need to work harder."

Full article: link

Losing those final few pounds

Libby Norris is helping to  break out of the winter blahs and get in shape for spring!

Extract:
Tabata style…
Dr. Tabata's research has inspired a whole new trend in training.  We're applying the principle of the timing in our Active-8.

• 4 conditioning exercises + 4 cardio or plyometric exercises
• alternate conditioning with cardio
• 20 seconds work as intense as you can + 10 seconds rest/recovery (30 seconds in total)
• repeat each exercise 2 times (so that's 1 minute in total for each)

Full article: http://canadaam.ctvnews.ca/fitness/libby-norris-losing-those-final-few-pounds-1.1859342#ixzz35G4d5WBq

Tabata song video

Cool video. Motivational songs.

4-Minute Fat-Blasting Tabata Workout

Tabata for beginners:

Extract:

Tabata Workout: High Knees

To do this Tabata workout, set an interval timer or stopwatch for 20 seconds during the work phase and 10 seconds for the rest phase.

Stand tall, engage your core, and drive your knees up to your chest as fast as you can. Continue for 20 seconds. During your 10 seconds of rest, walk it off nice and easy. Repeat this sequence seven more times. 

Full article: link

Transform Your Treadmill Workout With Sprint Interval Training

Interesting article which focuses on Sprints benefits, but give few indications about how to perform correctly a Tabata training on Treadmill.

Extract:

"Such maximal or near-maximal effort intervals are called sprints. Their benefits will tempt you to add them to your fitness and weight loss plan. They include: Sprint intervals condition the aerobic system in less time. Sprint intervals from six to 60 seconds provide similar cardiorespiratory benefits to endurance or lower intensity intervals but in a fraction of the time. Dr. Izumi Tabata, famous for inspiring the Tabata training method, demonstrated that just under three minutes of time spent in sprint intervals delivered similar aerobic benefits to 60 minutes spent in moderate-intensity endurance training. That amounts to similar benefits in less than one-twentieth the time. Studies have demonstrated that the higher someone's anaerobic power is, developed through sprint training, the better their endurance."

Full article: link

 

Tabata offer fun ways to keep moving and keep in shape

Tabata can work for everyone, with some adaptations:

Extract:

“I’m a 53 year old mom and love Tabata training because it is time sensitive and very efficient, however, I need to make modifications based on my fitness and health level,” she said. “For example, instead of doing burpees with knee tuck jumps, I’ll do a burpee modification with alternating knee lifts. I still get the physical challenge, but at my own level. Tabata training, however, is not for everyone. Newbies to exercise should heed caution, as this type of training requires the intensity to be extremely challenging which could put a new exerciser at risk for injury. Even for the experienced exerciser, if you’re not used to participating in higher impact activities such as jumping or bounding, you may need to work your way up to the type of intensity and durations that Tabata training requires. Finally, Tabata training needs a complete warm up and cool down period to allow your body the time it needs to prepare and then recover.”

Full article : link

MetCon: The Greatest Weight-loss Exercise in the History of Gravity

  Full article:

http://www.schwarzenegger.com/fitness/post/metcon-the-greatest-weight-loss-exercise-in-the-history-of-gravity

A Tabata analysis and what it teaches us about Metcon

Let’s take Tabata for example - one of MetCon’s most well known protocols:

Usually performed with one, relatively simple exercise - such as a fan bike:

8 rounds

20 seconds of work

10 seconds of rest

at what would equal 170% of your Vo2max

Do you have any idea how mother truckin’ hard that is?

Let’s put this in perspective: V02 Max is the maximum amount of oxygen you can consume during intense exercise. It is commonly measured on a treadmill where by you gradually increase the speed/incline until you damn near fall off the machine. THAT’S your Vo2max (ie - 100% of your V02max.)

Now, of course, oxygen is not the only way the body produces energy. In her infinite wisdom, mother nature gave us another energy system - sans oxygen - that is more powerful but far less resolute, capable of producing shorter bouts of impressive, explosive energy.

Imagine all systems go...the whole kit and caboodle...the baby, the bathwater, and the kitchen sink - producing a max effort at what would equal 170% of your Vo2max.

That’s powerful.

Now imagine sustaining that for 20 seconds.

Not easy.

Now imagine resting for 10 seconds, which by some magical time-warp continuum ends up feeling like 1/10th of a second. And imagine repeating that 7 times.

THAT’S Tabata.

Your guide to Tabata training

In this article, we can see again that the original Tabata training protocol is twisted...

"This form of training can make one lose anywhere between 800 to 1000 calories and even more, depending on the duration of the workout." -> the Tabata training is supposed to last 4mn only and consequently the total amount of calories burned during 4mn will be lesser. 800 to 1000 requires almost 1h for an average weighing man.

"Ideally, the basic form of this training is a minimum of 20 minutes duration, but in my classes, we do it for a much longer duration and we give modifications. I also do a much more advanced variation called Yoga Tabata. Here, you hold a yoga pose during in between the workout breaks instead of just resting,"--> If you can do 'Tabata' for 20mn, it's just a form of HIIT or just interval training. As well, Yoga poses will never bring you to an intensity of 170 vO2 max.

What do you think?

Full article here: http://www.dnaindia.com/lifestyle/report-your-guide-to-tabata-training-1980093

4 Minutes to Fit: Tabata Interval Training

Is it Tabata or not?
Again, a few of the exercises proposed can reach the VO2max of 170%, if any.
What do you think?

http://www.huffingtonpost.com/rebecca-mahoney/health-and-fitness_b_5114012.html?utm_hp_ref=healthy-living

Trainer Q&A: What's the Difference Between HIIT and Tabata?

Interesting question, is Tabata also HIIT?

There is a BIG MISTAKE in this statement below, can you spot it? My answer at the end of the article...

The Facts About Tabata
Work:  20 seconds
Rest: 10 seconds
Heart Rate: Above 100% (Subjects in the original study trained at 170% of VO2 max)
Total Workout Time: 4 minutes

The Facts About HIIT
Work: 1-2 minutes
Rest: 30 seconds to 2 minutes is a general range. I like a 1:1 or 1:2 ratio, meaning 1 minute work, 1 minute rest or 1 minute work and 2 minutes recovery. You can mix it up and do 2:1, meaning 2 minutes work and 1-minute rest. The harder the work interval, the longer the rest will have to be.
Heart Rate: 80-95% of maximum heart, according to American Council on Exercise (ACE)
Total Workout Time: 20-40 minutes

The Facts About Tabata
Work:  20 seconds
Rest: 10 seconds
Heart Rate: Above 100% (Subjects in the original study trained at 170% of VO2 max)
Total Workout Time: 4 minutes
The Facts About HIIT
Work: 1-2 minutes
Rest: 30 seconds to 2 minutes is a general range. I like a 1:1 or 1:2 ratio, meaning 1 minute work, 1 minute rest or 1 minute work and 2 minutes recovery. You can mix it up and do 2:1, meaning 2 minutes work and 1-minute rest. The harder the work interval, the longer the rest will have to be.
Heart Rate: 80-95% of maximum heart, according to American Council on Exercise (ACE)
Total Workout Time: 20-40 minutes
- See more at: http://www.mensfitness.com/training/cardio/trainer-qa-whats-difference-between-hiit-and-tabata#sthash.70qWGaHV.dpuf

The Facts About Tabata
Work:  20 seconds
Rest: 10 seconds
Heart Rate: Above 100% (Subjects in the original study trained at 170% of VO2 max)
Total Workout Time: 4 minutes
The Facts About HIIT
Work: 1-2 minutes
Rest: 30 seconds to 2 minutes is a general range. I like a 1:1 or 1:2 ratio, meaning 1 minute work, 1 minute rest or 1 minute work and 2 minutes recovery. You can mix it up and do 2:1, meaning 2 minutes work and 1-minute rest. The harder the work interval, the longer the rest will have to be.
Heart Rate: 80-95% of maximum heart, according to American Council on Exercise (ACE)
Total Workout Time: 20-40 minutes
- See more at: http://www.mensfitness.com/training/cardio/trainer-qa-whats-difference-between-hiit-and-tabata#sthash.70qWGaHV.dpuf

The Facts About Tabata
Work:  20 seconds
Rest: 10 seconds
Heart Rate: Above 100% (Subjects in the original study trained at 170% of VO2 max)
Total Workout Time: 4 minutes
The Facts About HIIT
Work: 1-2 minutes
Rest: 30 seconds to 2 minutes is a general range. I like a 1:1 or 1:2 ratio, meaning 1 minute work, 1 minute rest or 1 minute work and 2 minutes recovery. You can mix it up and do 2:1, meaning 2 minutes work and 1-minute rest. The harder the work interval, the longer the rest will have to be.
Heart Rate: 80-95% of maximum heart, according to American Council on Exercise (ACE)
Total Workout Time: 20-40 minutes
- See more at: http://www.mensfitness.com/training/cardio/trainer-qa-whats-difference-between-hiit-and-tabata#sthash.70qWGaHV.dpuf

The Facts About Tabata
Work:  20 seconds
Rest: 10 seconds
Heart Rate: Above 100% (Subjects in the original study trained at 170% of VO2 max)
Total Workout Time: 4 minutes
The Facts About HIIT
Work: 1-2 minutes
Rest: 30 seconds to 2 minutes is a general range. I like a 1:1 or 1:2 ratio, meaning 1 minute work, 1 minute rest or 1 minute work and 2 minutes recovery. You can mix it up and do 2:1, meaning 2 minutes work and 1-minute rest. The harder the work interval, the longer the rest will have to be.
Heart Rate: 80-95% of maximum heart, according to American Council on Exercise (ACE)
Total Workout Time: 20-40 minutes
- See more at: http://www.mensfitness.com/training/cardio/trainer-qa-whats-difference-between-hiit-and-tabata#sthash.70qWGaHV.dpuf

Full article:- See more at:

RESPONSE:
If your heart rate is above 100%, it means either your heart rate maximum was not properly estimated or..that you are going to die soon lol
Heart rate IS NOT EQUAL to VO2max...

The 10 Best YouTube Tabata Workouts To Get Fit Fast

In this article, there is a compilation of 10 videos about Tabata training..or sort of!

None of this video is demonstrating a proper intensity (170% of VO2max). It sounds as if the fitness industry just took the 20s/10s system and put any exercise... working abs for Tabata? Push-ups anyone?

What is your favorite "pseudo Tabata" training?

Full article:

http://www.sofeminine.co.uk/healthy-living/the-10-best-youtube-tabata-workouts-to-get-fit-fast-s331674.html

Tabata Training Is Here to Stay

In this article, one personal trainer applies Tabata training for his customers and admit its efficacy.

Extract:

After several weeks of incorporating tabata into my clients' routines, along with my personal regimen, I noticed big differences in performance levels and body composition. As with any HIIT session, your body undergoes a heavy workload, which keeps your heart rate high and body in the training zone that will burn fat and build strength.

Tabata has changed my outlook on interval training. The short burst of activity followed by even shorter rest allows you to put your body in a state of high level physical pursuit. It's mental along with physical in that you must have the strength to perform the task and be able to withstand the urge to give up. Try this: Perform a tabata circuit at home or at the gym with just body weight exercises. Start with push ups for eight rounds at the 20 seconds work/10 seconds rest ratio. When finished, grab some water and rest for one minute. Then clock yourself for eight rounds of sit ups. When done, water up for one minute. Last exercise in the circuit, perform jump squats for eight rounds at the 20 second/10 second work to rest interval. This will put your body in the metabolic training mode that burns fat, tones your body and helps you get the results you want.

Full article:

http://www.huffingtonpost.com/tony-desantis/tabata-training_b_4804490.html

Tabata: the four-minute workout that could replace your hour-long run

In this article, we see again British gymnast Louis Smith and the video demonstrates a Tabata training.

Full article: link

Tabata training takes off

In this article, the author proposes a Tabata routine to do at home.

Full article : link

Try this at home

This Tabata combination torches calories. Repeat each exercise for 20 seconds, take 10 seconds to rest, and repeat four times:
Round 1
Jump Squat: Start with your feet shoulder-width apart. Squat down until your hamstrings are parallel to the ground, keeping your hands out in front of you. Then use that stored energy to propel yourself up. Land with bent knees.
Military Press: Grab dumbbells that are at least 8 pounds. Lift your arms up as though you are flexing your muscles. With palms facing front, push up until your arms are extended straight above your head.
Round 2
Clockwork Pushups: Get into pushup position. Don’t move your feet, but walk your right hand out and push up (moving like the second hand on a clock). Switch sides.
Lunges: Step one leg back, and drop down so your back knee is an inch off the ground. Remember to keep your chest up. Switch sides.
Round 3
Butterfly Situps: Lie on your back, with your legs bent so the bottoms of your feet are touching. With your arms straight, keep them on either side of your head as you begin to sit up, pulling up with your abs.
Froggers: Start in pushup position, jump your feet forward to the outside of your hands and then jump back.
Round 4
Side V-ups: Lying on your side, place your bottom arm out in front for stability, with your other arm over your head. Lift your entire body up in one fluid motion, keeping your legs straight and together. Try to touch your feet as you come up.
Plié Squats: Stand with your legs apart, feet facing out on a diagonal. Squat down and keep the hamstrings parallel to the ground. Jump and bring the feet in, then jump back down into the plié.
Round 5
Dive Bomb: Get into downward dog, with your hands and feet touching the ground in an inverted V position. Drive your body forward, with your chest leading the way into an upward dog. Scoop yourself back into a downward dog.
Toe Touches: Lie on your back, with your feet straight up in the air. Lift your upper body to touch your toes, keeping your legs as static as possible