Bodyweight Tabata Training For Beginner Athletes
Are you ready for 4 minutes of pain? It might not seem like a lot, but there’s a TON of work you can get done within just 4 minutes of exercise.
There are two reasons why exercise takes so long for most people:
- Too many exercises
- Too much rest between sets
Tabata training helps you solve these two problems and helps you get a fast, intense workout in a matter of 4 MINUTES. Here’s how it works:
- Choose an exercise
- Perform the exercise for 20 seconds all out, then rest 10 seconds.
- Repeat for another 7 times
That’s 4 minutes of pain. If you’re brave enough and survive the first 4 minutes, you can start adding in more exercises into the mix. MostTabata workouts have you performing 3-5 exercises for workouts that last 12-20 minutes.
If you can recover from Tabata workouts, then you can perform them 2-3 days a week and burn a tremendous amount of fat in the process. This might be the only fat loss program you need, EVER.
I’m going to share with a quick and simple beginner bodyweight workout:
Tabata rounds of:
- Jumping Chinups – get under a pullup bar. Grab the pullup bar with a palms facing you grip. Jump up as high as possible and complete the movement by pulling your body towards the pullup bar. Let your chin clear the bar. Drop back to starting position
- Parallel Jump Squat – Drop down into a parallel squat, then explode up.
- Knee Pushups – Get on the ground with you arms besides your body. Bend your knees and place them on a soft surface (mat, grass, carpet). Keep your back straight and push your body off the floor until your arms are fully extended.
Perform 8 20/10 intervals of each exercise before moving onto the next exercise. Perform this quick 12 minute workout 2-3 times a week for intense fat burning.
One of the best ways to help you with your intervals is to use the GymBoss Interval Timer. It costs just $19.95, and you can program it to help you keep track of any sort of intervals you may use. Click here to grab yours today.
Free Turbulence Training Workout:
TT Hot Zone
Grab one of the most popular Turbulence Training workouts for Free!
Rating = 4.5/5
Click Here to Grab your Free Workout
Recommended Bodyweight Workouts:
Workout Without Weights
Basic Bodyweight Manual for All Fitness Levels
Rating = 4.5/5
Click Here for More Information
Bodyweight Exercise Revolution
Unique Bodyweight Manual for All Fitness Levels
Rating = 4.5/5
Click Here for More Information
June 20th, 2009 at 11:45 am
Good post, Parth. You know that I’m a big Tabita fan. You might suggest that pulling off this 12-minute programs is a killer. Someone just starting such a program must pace themselves or face certain failure. No way can a beginner, even one in shape, go “all out” in every interval. And don’t forget warming up.
June 20th, 2009 at 12:58 pm
Good point Harry. I don’t even think I can go “all out” on all intervals. There’s almost always one exercise I use as a rest exercise – i.e. doing less of what I actually can – just so I can go harder on a different exercise. It gets complicated, especially if you’re in competition mode and you’re trying to pace yourself in order to beat someone else’s scores. But, once again, good point.
June 20th, 2009 at 5:28 pm
[...] Parth wrote an interesting post today onBodyweight Tabata <b>Training</b> For Beginner Athletes | Quick <b>…</b>Here’s a quick excerpt [...]
June 20th, 2009 at 7:35 pm
[...] Parth wrote an interesting post today onBodyweight Tabata Training For Beginner Athletes | Quick <b>…</b>Here’s a quick excerpt [...]
June 24th, 2009 at 11:48 pm
[...] do not have to use exclusively bodyweight exercises for Tabata training. You can use weights, however you should follow some basic [...]
July 9th, 2009 at 5:41 pm
[...] do not have to use exclusively bodyweight exercises for Tabata training. You can use weights, however you should follow some basic [...]
August 28th, 2009 at 11:26 pm
I have finally broken my weight loss plateau! I had lost 8 kg’s but the last 5 were holding on for dear life. I have be doing Tabata for 2 weeks and have lost 1kg.
I had trouble with keeping the 20sec on 10 sec off but found this great site that has set up music so you go like crazy with the music then rest during the quite 10 sec! It’s great.
http://www.tabatatimer.com.au/
Have fun