Tabata is a timing system for doing an advanced workout. You will be exercising to your full capacity for 20 seconds at time and doing the exercise for several repetitions. There are numerous exercises including low impact versions that you can choose from to make the workout more or less intense depending on your fitness level, nagging injuries, etc.
I attempted to demonstrate several plyometric and floor exercises for examples of intense exercises to combine together for a great workout. In addition to those in the video, you may want to add some of the following:
Shuffles – side to side, maintaining a low posture, touch the ground at each end
Ski Jumpers – hops from side to side, arms above head during jump returning to sides as land
Karaoke – arms straight out to sides, step over in front, step back behind as you move to one side, then the other
Star jumps – start with legs together, jump straight up with both arms and legs out in “star” formation
Tuck jumps – start with legs together, jump straight up tucking knees forward and up towards your chest
Squat jumps – start with legs apart, jump straight up arms over head
Broad jumps – just like you used to do in P.E.
Hammer steps – legs apart, low stance, run in place with very gradual forward motion
On the floor or mat:
Up down planks
Hops in out with arms stationary
Hops side to side with arms stationary
You can also use the tabata timing system with machines, but I typically use tabata when I am traveling or at a place which does not have much in the way of equipment.
In summary: Do either 1 exercise or alternate between 2 exercises for 20 seconds followed by a 10 second rest. Repeat for 8 reps which will make 4 minutes. Take a 1 minute water break. Repeat using a different exercise for another 3 “tabatas”. This will make 20 minutes. Take another 5 minutes for abdominal exercises and a final 5 minutes of stretch time for a 30 minute workout.
Beverages: Normal 70-90 ounces water, 2 cups coffee in AM, large unsweetened tea in PM
Exercise: Tabata! abdominal exercises, mini-yoga stretch session, walked dog 45 minutes
• 1 egg, 2 egg whites scrambled with pico
• Tuna salad with light mayonnaise (I eat an entire can), banana peppers, carrots, veggie chips (about 1/4 bag), apple
Snack: Smoothie with almond milk, mango, kale, and a few more frozen berries, couple spoonfuls vanilla yogurt
Supper: Huge salad and microwave chicken – see picture