Tabata training is one of the most brutal forms of interval training out there. Just to refresh your memory, a tabata interval is where you perform 20 seconds of work, followed by 10 seconds of rest. Repeat this 7 times, or a total of 8 intervals and you’ve got yourself 4 minutes of brutal fat burning.
The following are some TWISTS on Tabata training. Do not attempt these if you have not experienced regular Tabata intervals:
Inverse Tabata Intervals of Death
- Choose two exercises
- Alternate between these two exercises
- One exercise has increasing tabata intervals
- The second exercise has decreasing tabata intervals.
- Pushups, 2 Intervals
- Bodyweight Squats, 8 Intervals
- Pushups, 4 Intervals
- Bodyweight Squats, 6 Intervals
- Pushups, 6 Intervals
- Bodyweight Squats, 4 Intervals
- Pushups, 8 Intervals
- Bodyweight Squats, 2 Intervals
“Climb the Ladder” Tabata Workout
- Choose two exercises.
- The tabata intervals gradually increase after each set
- Perform multiple rounds
3 rounds of:
- Pullups, 1 Interval
- Pushups, 1 Interval
- Pullups, 2 Intervals
- Pushups, 2 Intervals
- Pullups, 3 Intervals
- Pushups, 3 Intervals
How do I Organize These Workouts?
There are a number of ways you can organize your workouts:
- Perform each method for 4 weeks. Perform Inverse Tabata Intervals, 3 days a week for four weeks. Switch to Ladder Intervals for another 4 weeks. That’s 8 weeks of programming for you .
- Perform each method for 1 week. Alternate between the two methods each week, for four weeks each. This would still add up to 8 weeks of programming.
- Alternate between each method. You can alternate between each method and keep going for 8 weeks, or until the methods get boring.
How do I Keep Things Interesting?
Each exercise has a certain threshold. For example, it’s really difficult to perform more than 12 Kettlebell Hang Cleans within a 20 second period. I can do a number of things:
- Replace cleans with something more difficult
- Increase the weight on the cleans
- Increase the length of the interval
9 times out of 10 replacing an exercise that you’ve reached this “threshold” at with a harder exercise will be the key for you. This is why it’s important to keep a database of exercises handy. It’s not really the quantity of exercises that you know, its the quality of those exercises.