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