Whoa… Workout? Tabatas!

You may have noticed my pretty little button on the right-side of the page:

Girls Gone Sporty Ambassador

Wha?!  What is a Girls Gone Sporty Ambassador?

Well, basically being a Girls Gone Sporty Ambassador, means that since I am interested in healthy meals and working out, I can share a lot of that with you here on the blog- which I haven’t been doing much of {re.: 12 days of Christmas Cookies}!

Admittedly, I have been in total hibernation mode.  Atleast for a few months.  While I haven’t totally stopped, I have taken a break from the stresses of a long, drawn-out intense workout.  For the past few weeks I have been doing a shorter workout called the Tabata.

Do you know this? It has been around a bit, but if you are not familiar, a “tabata” is 4 minutes long of a specific move, like a lunge or squat, for a short intense burst of 20 seconds, and then resting for 10 seconds. Then repeating this to total 8 times (This is 4 minutes if you are counting!).  This is one tabata. Typically a workout strings together several different tabata moves, resting in-between, to create a complete workout.

The ones I have been doing, look like this example:

5 minute warm up: high knees, butt-kicks, squat-thrusts, ice-skaters

20 seconds squats
10 seconds rest
REPEAT 7 more times = 4 minutes= This is one “tabata.”
rest one minute

20 seconds push-ups
10 seconds rest
REPEAT 7 more times= 4 minutes
rest one minute

20 seconds alternate-lunges- 1 side
10 seconds rest
REPEAT 7 more times= 4 minutes
rest one minute

20 seconds alternate-lunges- 2nd side
10 second rest
REPEAT 7 more times= 4 minutes
rest one minute

20 seconds alternate side-plank- 1 side
10 seconds rest
REPEAT 7 more times= 4 minutes
rest one minute

20 seconds alternate side-plank – 2nd side
10 second rest
REPEAT 7 more times= 4 minutes
rest one minute

20 seconds wall sit
10 seconds rest
REPEAT 7 more times= 4 minutes
rest one minute

So the premise is different moves, done for 20 seconds each resting 10 seconds after.  After one tabata round, you rest for 1 minute, then do another sequence of tabatas. You can do anywhere from 5-10 moves like this depending on how long you want to work out.  I have done just 5 moves and am done in 25 minutes! I usually add some ab-work after just for good measure.

It may not look like much, but this is actually a high-intensity heart-beat raising workout! * So- do it at your own pace and forget the timer if that is the only way you can do it.  I am never beholden to a timer or what a workout says is the only way to do something.  Listen to your body and rest when you need to, by all means!

I like Tabatas for a few reasons:

  1. They mix it up:
    I have to say that I get bored working out.  Running is honestly hurting me right now, with my crazy-bad knees.  I like doing a short, quick workout:  In and out!  While the weather is bad, I don’t have to leave the house.  Enter, reason #2
  2. They are easy to do at home:
    Since I have been working out in the early hours to fit it in, I need a quiet workout.  There is nothing worse than waking up pre-coffee and trying to work out and then waking up a child.  Nothing worse.  Not only am I already up way early, that is #1.  But if I can’t do what I was hoping to at this a.m.hour, which is NOT eating a chocolate cake, but actually something good for me, like a workout #2, and have a crabby child that waked up because of my jumping around #3…well- that wouldn’t be good.  Did I mention that this is pre-coffee.  Things have to go as planned without my morning cuppa.
    So these tabatas are really quiet- or they can be.  If you don’t do the jumps and you choose the floor moves, they are super quiet.
  3. No Equipment needed:
    I use a timer app on my ipad – your smart-phone too- look up “tabata timer” to get a free one.  They are pretty straightforward to set up, but help me a lot as I go.  I also use my yoga mat to prevent slipping, as I don’t wear sneakers (see QUIET) for this workout.

For some great ideas for Tabata workouts, I always use Pinterest as my go-to; I have them in my WhoaWorkout board on Pinterest if you want to follow there. The one above was just an example, but I especially like if there are visual pictures of a move, if it’s a new one for me.

Girls Gone Sporty has a YouTube channel of a Tabata workout that is great, and additionally they have a great Goal Setting Workbook (if you need some motivation and accountability), that I can give you FREE and it is in printable .pdf form! Download here to save or print~ I really look forward to working with Girls Gone Sporty in the coming year, and sharing healthy recipes, reviewing workouts, and motivating myself and hopefully you too, to keep on keepin’ on with our health-quests. I hope you will try a Tabata, and let me know if you find one that you just love, and link to it in the comments to share.

Follow Hardly a Goddess’s board Whoa workout! on Pinterest.

*Disclosure: I am NOT a trainer or doctor or anything like that, so please only do a workout on your own health-check.  I cannot be responsible for your health. You can.