44 Best Bodyweight Exercises

In this video, you can find inspiration for your Tabata or HIIT routine!

How quick and intense workouts can help you get fitter

Interesting article, with a good overview of HIIT and Tabata protocol, and also EPOC.

Moreover, some other variations are cited:

"It’s also worth noting that the Tabata protocol is not the only one. There’s also the Gibala protocol (60 seconds of work at 95% VO2max with 75 seconds of rest repeated for 8 to 12 cycles) and the Timmons protocol (three 2 minutes bursts of gentle pedalling on a stationary bike followed by 20 seconds of cycling at total effort).

There’s also the 4x4 12-minute per week workout which recently got some press and is worth reviewing."

Full article here:

http://io9.com/how-quick-and-intense-workouts-can-help-you-get-fitter-511887317

 

Tabata for Kids?

In this article, the teacher found "a fun way to keep kids moving".

They use tailored music samples to support the 20s of exercise and 10s of rest.

Is Tabata protocol effective for kids? The metabolism of kids is not adapted for anaerobic exercises but more for endurance. However it is still a good way to make them active.

Extract:

"Driscoll and his brother are now working on a program called Tabata Kids that he thinks could be implemented in schools across the country."

Full article : http://www.wcax.com/story/22440828/vt-teacher-finds-a-fun-way-to-get-kids-moving

WE TRIED THE “SCIENTIFIC 7-MINUTE WORKOUT.” IS IT WORTH THE HYPE

Researchers out of Orlando have developed an interval method that fulfills all basic recommendations for adult exercise — in under seven minutes. Less intense that Tabata but they argue more ideal.

The routine involves the following twelve exercises performed for 30 seconds each with 10-second rest/transition periods before the next move:

1. Jumping jacks
2. Wall sit
3. Push-up
4. Abdominal crunch
5. Step-up onto chair
6. Squat
7. Triceps dip on chair
8. Plank
9. High knees/running in place
10. Lunge
11. Push-up and rotation
12. Side plank

Let's try! What do you think?

Full article here: http://greatist.com/fitness/seven-minute-interval-workout-051313
Original study with pictures : http://journals.lww.com/acsm-healthfitness/Fulltext/2013/05000/HIGH_INTENSITY_CIRCUIT_TRAINING_USING_BODY_WEIGHT_.5.aspx 

How Short And Intense Workouts Changed Fitness For Everyone

Interesting article which demonstrates how the thinking about fitness and fat loss has shifted from endurance to intervals training..

The rise of high-intensity interval training — usually maximal-effort sprints mixed with lower-intensity rest periods, repeated for a number of sets — is in part thanks to Dr. Izumi Tabata, a Japanese researcher whose mid-1990s work with Olympic speed-skaters resulted in the “20 seconds on, 10 seconds off” protocol that bears his name. I’ve written about Tabata Protocol for Greatist on numerous occasions; basically, exercisers work all-out for 20 seconds, rest for 10 seconds, then repeat for eight total sets. The whole endeavor takes just 4 minutes and has been shown in multiple research trials to significantly boost endurance, even beyond steady state cardio totaling 30 minutes or more. Beyond the time factor, a big part of Tabata’s appeal is its flexibility. The protocol can be used running, swimming, biking, or while performing weighted or bodyweight resistance movements (push-ups are a personal favorite).

Personnally you know what I think of push-ups for Tabata lol

Full article:
http://www.forbes.com/sites/davidtao/2013/04/05/how-short-and-intense-workouts-changed-fitness-for-everyone/

The quickest way to get in shape for summer

Guess what? It isa about HIIT..and Tabata is part of the game:

"Try out the Tabata training method, push yourself to maximum effort for 20 seconds followed by a 10 second rest and repeat this until you’ve completed 8 rounds. Use a full body explosive exercise like a burpee to get the desired training effect."

Full article : http://www.staffordshirenewsletter.co.uk/Health-and-Beauty/Fitness-and-Sport/The-quickest-way-to-get-in-shape-for-summer-12042013.htm

Bend into the new HIT workout: Tabata

Bend into the new HIT workout: Tabata - Health & Beauty - Life & Style - London Evening Standard

Another example about how the Tabata training becomes more and more famous

Infographic: Your Complete Interval Training Guide

Very good!

This infographic goes straight to the point...and help to understand the HIIT, intervals, Tabata training, little method and Tabata

http://www.active.com/fitness/Articles/Infographic-Your-Complete-Interval-Training-Guide.htm?cmp=17-1-4460

a deal with Universal Studios to develop a DVD series highlighting Tabata!

Great news..Tabata is on its way to become even more popular...

"I decided to do this because I often go on YouTube and, while I am honoured that people are doing it, some are doing it wrong because they don't realise the intensity you need to work at," says Tabata.

This is what I think also!


http://www.guardian.co.uk/lifeandstyle/2013/mar/25/tabata-harder-faster-fitter-quicker

Now, Dr. Tabata wants to bring his protocol to the masses. The Guardian recently reported on a deal with Universal Studios to develop a DVD series highlighting the system, expected to be released later this year. While Tabata's research has led to the protocol's adoption by many in the fitness industry — including CrossFit and other popular exercise methodologies — he's concerned many aren't using the system that effectively. Namely, the 20-second intervals need to be all-out sprints, and as The Guardian quotes, the doctor is concerned people aren't hitting the necessary intensity during those sprints: "If you feel OK afterwards you've not done it properly." The forthcoming instructional videos could help encourage exercisers to push past their perceived limits and hit the level of intensity necessary to get Tabata's full effect.

http://greatist.com/fitness/tabata-protocol-interval-training-032713 

TRAINING WITH THE TABATA METHOD...or not?

This article provides also a video. This is a routine including also some running...

"In this workout there are three sets of exercises: pushups, heels to heaven and squats. Here comes the kicker: Each of these exercises are to be performed using the Tabata method. Each set is performed eight times in intervals of 20 seconds with a 10 second rest in between. Your goal is to get in as many repetitions as you can."

This is probably good for a beginner but the Tabata legs are only based on the 20/10s for 8 reps, not the intensity..