Tabata not Ciabata :)


So every time I workout with a client and mention we are going to do a Tabata Workout, they look at me funny and say ‘Ciabata…Don’t you eat that?’  I know they sound the same, but they are drastically different.  Tabata is a form of HIIT.  This is a high intensity interval training and science has shown it to offer great health benefits. The best part is that it is a short & efficient workout that can fit into almost everyone’s schedule and training.

Tabata can use several exercises to make up a workout.  Some of the most common are burpees, mountain climbers, kettlebell swings, push ups, high knee runs, the list is endless.  Use your creativity to create an amazing workout.

The typical Tabata format looks like this:

  • 20-30 minutes total workout (4-5 sets)
  • 8 rounds [(20sec + 10sec) x 8 = 4 minutes]
  • 20 seconds of intense exercise
  • 10 seconds rest

Some people choose to do 8 rounds of the same exercise.  I typically do 4 rounds of one exercise and then 4 rounds of another exercise that works similar muscles.  Another option is to 4 rounds of 4 exercises (ie: jump rope, burpees, push ups & high knee runs) then repeat that for the second half of the set.

The best part is that it is different, fast, intense and effective!  You can put together your own workout and make it different each time.  I love Tabata workouts because I get bored easily…not with Tabata!  I think it is a great addition to anyone’s workout regime… add it into your week and see the results!

I want to be sure that everyone is aware of the intesity that is needed for a Tabata workout.  If you have been sedentary for years, than I suggest that you start with traditional cardiovascular exercises like walking, jogging, biking, etc…this will get your body in the proper shape to enter into HIIT-type workouts.

* Be sure to see your physician before beginning any exercise program *

I have linked to some other great sites, articles, examples of Tabata workouts.

Share your stories, suggestions and ideas with everyone!

About strengthinmoms

I am the proud mom of two beautiful boys.  During my first pregnancy I exercised somewhat but didn’t know how to adjust to my changing body.  Eventually I just stopped and let my pregnancy take over because I thought the aches and pains were telling me to stop.  When I found out I was pregnant with my second child, I was told I needed to stop teaching cardio kickboxing and go easy during bootcamp.  I was very frustrated and confused.  I was pregnant, not injured?!  So I did my research and found out that I was right - I CAN do all of the things I was doing!  I just needed to be in tune with my body and listen to it.  I maintained my fitness levels, my core and total body strength and my relaxed state of mind.  I knew that being a mom did not mean letting go of who I am - a Strong and Fit Woman.  I deserved an hour a day to focus on my mind & body and ultimately my baby and family as well. * My passion in life is to help moms get fit and maintain their strength throughout their pregnancy and beyond.  * I am the owner of Strength in Moms - Prenatal & Postpartum Personal Training in Atlanta, GA
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