Yum Yucky

Tabata if you’re short on time. Tabata for fat melting, body transforming power. Tabata if you’ve got the ballz to bust out high intensity at maximum effort.

…it only takes 4 minutes. You can do this.

Tabata workouts are a form of HIIT (high intensity interval training) specifically marked by 8 rounds of 20 seconds of intense all-out effort, followed by 10 seconds of rest. These 8 rounds, or cycles, are equal to 4 minutes of training, or one Tabata. If you were to do two Tabatas, that would be equal to 16 rounds for a total of 8 minutes of training. See how that works?

TABATA SAMPLE WORKOUT ~ total time = 4 minutes

• Cycle 1: 20 secs high knees, 10 secs rest
• Cycle 2: 20 secs squat jacks, 10 secs rest
• Cycle 3: 20 secs burpees, 10 secs rest
• Cycle 4: 20 secs mountain climbers, 10 secs rest
• Cycle 5: 20 secs tuck jumps, 10 secs rest
• Cycle 6: 20 secs switch kicks, 10 secs rest
• Cycle 7: 20 secs ski hops, 10 secs rest
• Cycle 8: 20 secs fast butt kick jog, 10 secs rest

Whoa. This workout is only 4 minutes long, but look at those killer moves you gotta barrel through. Since Tabatas are short, you need to put in your absolute best effort. Although 8 different exercises are shown in the example above, feel free to design your Tabata any way you damn well please. My current preference is to use only 2 exercises in my Tabata, like this one right here…

• Cycle 1: 20 secs high knees, 10 secs rest
• Cycle 2: 20 secs touchdown squats, 10 secs rest
• Cycles 3 thru 8: Repeat the alternating pattern of high knees & touchdown squats 6 more times for a total of 8 cycles.

I typically use Tabata as a quick weekend workout, anytime I’m short on time, and also love to use Tabata as a prelude to my strength training sessions.

TABATA TIMER RESOURCES

Don’t worry about counting the Tabata seconds in your head. There are a ton of different timers to choose from. Here are a few good options:

>> Gymboss Interval Timer

>> TabataTimer.com

>> Tabata HIIT Timer for Android

>> Tabata Stopwatch, iTunes

SAMPLER OF TABATA COMBOS TO INCORPORATE INTO YOUR WEEKLY TRAINING

• One Tabata only (4-minute timesaver!)
• One Tabata + 3 minute rest + One Tabata (only 11 minutes long, but a killer)
• One Tabata + Strength/Weight session  (leg day, for example)
• One Tabata + Strength/Weight session + One Tabata
• One Tabata + Strength/Weight session + One Tabata + Strength/Weight session
• One Tabata + Ab Workout + One Tabata

I’m geeking over the endless combinations! There are so many different combos you can incorporate into your regular training. Although you can opt for a Tabata that uses weights, I don’t personally encourage it. With strength training, I’m of the mindset that you should focus on form and control, opposed to throwing around weights for the sake of beating the clock. As shown in the above examples, bust out your Tabata before or after your strength work instead.

Tabata post-workout NOM. Bacon & Sweet Potatoes

As with everything I present here on the blog, I encourage you to do your own research and decide what’s best for you. If you’re ready to ride the Tabata train, you must pay your fare by feeding me desserts.

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There’s no getting around the burn you’re gonna feel in your legs. It’s the burn of your body transmorphing into what you want it to be. This spin on walking lunges not only targets the quads, but the inner thighs, too. Let it burn, baby…

>> Subscribe to Yum Yucky on You Tube for more home workout ideas.

INSTRUCTIONS, PROPER FORM AND MODIFICATIONS

Execute your walking lunges by stepping forward at a 45-degree angle instead of straight ahead. Use long, slow strides. Engage the core. Keep your back straight and push through the heel.

Not only will the quad & inner thigh of lunging leg burn, but your back leg may get fatigued as it works, and may have a tendency to want to drag if you’re killing those reps. Remember to keep that back leg strong and be mindful of good form. If your form starts to fall apart, move slower, decrease reps or go take a nap.

Tackle these lunges uphill for an extra challenge. You can throat punch me later for suggesting it.

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Spice up yo’ life. Ready to break out of the regular ‘ole squat routine? Here are two jump squat variations for enhanced booty & leg development, plus cardio endurance…

If you’re into the Challenges I’ve been throwing at ya, pay close attention to this video demo. These squat variations will be included in future Challenge workouts!

180 JUMP SQUAT

Power through your legs and core to jump while turning completely around 180 degrees as you land, squat and reach with your left arm simultaneously. Repeat the same as you power back around again 180 degrees while reaching with the opposite arm. Land light on your feet and keep the squat phase in good form — booty back and knees do not go over toes. Although you will lean forward slightly on the squat, keep your back straight. No hunching over.

TOUCHDOWN SQUAT

Squat low and wide, then jump up with feet together and back down again into squat position. Touchdown into each squat with alternating arms. The entire sequence should flow with no stops in-between. Keep your core engaged for the jump up onto the balls of your feet. Land light into the squat with feet slightly angled outward. Same as with the 180 degree jump squat, no hunching or rounding your back.

Push through any rough spots this week. Keep the commitments you make to yourself and witness the awesomeness that follows. XO!

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