Category Archives: Tabata Workout Articles

Incorporating Kettlebells into Tabata Workouts

Do you want to burn fat fast, and give your flabby form a lean, chiselled shape? Then consider the butt kicking 4-minute workout knows as Tabata.

Tabata is one of the most intense and effective training methods, sometimes confused with HIIT, but actually are different.

It is comprised of 8 rounds of extremely high intensity exercises, even more intense than what is typically seen in HIIT routines. Each round consists of 20 seconds of work, followed immediately by 10 seconds of rest. Do the math. If one round equals 30 seconds, 8 rounds equal 240 seconds or 4 minutes.

Back in the mid 90’s, a coach for the Japanese speed skating team, scientist Izumi Tabata and his colleagues conducted an experiment on 7 participants. The purpose of the experiment was to find out how effective the 20/10 routine would be for improving the body’s anaerobic (strength, speed) and aerobic (endurance) performance. And it turned out that Tabata was ultra-effective for both. On top of that, Tabata training achieved the desired physical results in mush less time than the traditional low intensity exercises.

To put it into perspective, the calories that you burn by doing one hour of cycling or jogging are the same calories you can burn by doing 4 minutes of Tabata.

You may have already guessed – those 4 minutes are going to be the most gruelling moments of your life.

In case, this is not intriguing enough for you, then consider the fact that Tabata has a longer “after burn” effect as compared to any other cardio. This is because the intense anaerobic state that is created by Tabata revs the metabolism so much that the body continues to burn calories for 24+ hours after the workout.

Another great aspect of the Tabata workout is that you can incorporate pretty much any exercise – push-ups, rows, situ-ups, squats — into Tabata’s 20/10 timing. But, one of the best results you can get is when you combine kettlebell with Tabata. The combination is a total bomb, here’s why.

Kettlebells And Tabata: A Fat Scorching Combo

Up until a little while ago it was thought that a low intensity exercise, such as, peddling or rowing on a stationary cycle or running in the park, stretched over 20-45 minutes, would burn more calories than short-spanned HIIT or Tabata workouts would. But this concept has now been debunked.

Incorporating Kettlebells into Tabata

Barbell, Kettlebell, and Dumbbell “Complexes” to Take Your Body to a New Level of Hardness and Conditioning

That’s because one of the biggest benefits of doing intense intervals, besides it being less time consuming, is that it continues to burn calories for hours after leaving the gym.

And, Tabata, ensures you’re doing just that, by revving the metabolism to the max and, therefore, burning more calories later in the day.

Now when an exercise tool as compact and portable as the kettlebell is incorporated into Tabata, the fusion forms one of the most effective workouts that works all major muscle groups for the ultimate muscle tone, which is not only a fun way to burn fat, but, also much less time consuming — whether you’re working out at home or in a gym.

Kettlebells quickly facilitate the anaerobic state, and if you use the Kettlebell in a Tabata routine you can get the most from your 4 minutes, but, the Tabata intervals only work well with kettlebells when you use the correct moves, specifically, the fact that they must be full body and intense.

3 Kettlebell Tabata Drills (4 minutes each = 1 workout)

1. Kettlebell Swing – Non-stop for 20 seconds
Rest 10 seconds
Repeat 8 times

2. Kettlebell Snatch – Non-stop for 20 seconds
Rest 10 seconds

Repeat 8 times

3. Kettlebell Pull – Non-stop for 20 seconds
Rest 10 seconds

Repeat 8 times

You can mix and match the above as well. For example, you can do the Swing for 10 seconds and then the snatch for 10 seconds in the first drill.

Bottom Line

Just keep in mind, Tabata requires the highest intensity moves, meaning that you will burn, sweat, ache, and even feel like dying, but, the results are amazing.

Just imagine this, you can burn about the same amount of calories doing a 4 minute Tabata as you would spending 60 minutes on the boring treadmill, which one would you choose?

Should you be new to fitness it is best to work up to this level of intensity, be it, HIIT or Tabata because it is gruelling, but, you can do it!

How Bodybuilders Can Benefit From Tabata Training

Sometimes bodybuilding is simply thought of as lifting weight. However as a bodybuilder yourself you can appreciate that there is a lot more to bodybuilding than just lifting weight and eating a crazy amount of food.

Bodybuilding is about eating right. Consuming the correct amount of calories, taking into account different grams of macronutrients all designed for different purposes. For example, Bodybuilders need to be in a caloric surplus in order to build muscle more effectively. This is because the body can turn the excess calories into muscle.

In turn, to lose weight you must be in what is called a calorie deficit. When the body is in a calorie deficit it will lose weight. This is because the body uses excess fat in order to try to maintain calorie maintenance, which is when the body has just the right amount of calories to maintain its current weight.

Going from a “bulk” phase (calorie surplus) into a “cutting” phase can be very challenging. This is due to the body getting use to this amount of calories, as well as, your appetite increasing due to getting used to the bigger number of calories.

This means that in a cutting phase you may start to feel more fatigued easily as well as felling hungry a lot more of the time.

The solution?

Cardio:  Cardio allows you to eat more calories and still be in a calorie deficit. This is because you burn calories during cardio and these burnt calories can be subtracted from the calories you have consumed in a day to give you the actual amount of calories used by your body per day.

What type?

The type of cardio can make all of the difference. Tabata cardio has many added benefits.

Here are 3:

1. Fast

Bodybuilders Can Benefit From Tabata Training

A high intensity Tabata workout can really burn a large amount of calories in a very short time.

Many of us have a busy work and family life and working out each day is hard to fit into the schedule. Tabata is usually done within 4 minutes and rarely exceeds 10. This kind of quick and efficient workout instantly appeals to those that are busy and rightfully so.

Due to the short time that Tabata takes you may not need to drive down to the gym (separately from your workout) and instead, you can fit a session in at home or even in a break at the office.

2. Efficient

Leading on from the “Fast” pro, Tabata is arguably the quickest way to burn calories and essentially loose fat. This is, of course, if you work it out in the terms of “minutes spent working out” to results. The fact that you can burn the same amount of calories in 4 minutes with Tabata than a 30, 45 or even 60 minute walking session is a real pro to Tabata.

3. Added benefits

Due to the way Tabata works it is also said by many professionals to help build muscle as well as strength. Depending on the exercise, Tabata can be an excellent way to build strength in different parts of the body and core strength is an added benefit as it calls on the core to keep stability whilst performing challenging tasks.

What could be better for a Bodybuilder?

Burning calories and potentially building muscle and strength at the same time.

With Tabata you can also pick and choose the exercise you want to perform. This means that you can pick and choose different exercises that you would like to improve on in your muscle-building workouts too. It helps you to develop and perfect the form on exercises that you typically wouldn’t do to build muscle.

5 Intense Workouts For The Abs And Core

The core is one of our biggest assets in stability, balance and it provides a plethora of health benefits. It is important to exercise the core and maintain it at optimal levels.

It is one thing to sweat and lose weight, but, sculpting ab muscles, and strengthening the abs and core requires specific exercises that need to be done on a consistent basis.

Below are some of the best workouts that primarily target these areas.

For best results, you can combine them with high-intensity interval training programs, like HIIT or Tabata for a huge boost in fat burning that will help to reveal those gorgeous muscles that you these exercise create.

Feet Elevated Russian Twist

This workout involves a rotational exercise that helps strengthen your abdominal muscles, particularly the obliques. It also helps strengthen the hips and the lower back muscles.

Steps:

1. Sit on the floor.
2. Bend your knees, keeping your feet flat on the floor.
3. Lift your feet a few inches from the floor and hold them as you move.
4. With your palms together, position your arms straight in front of your chest, leaning back at a 45-degree angle.
5. Rotate your torso to the left and to the right.

Medicine Ball Leg Raises

This mild, aerobic exercise is ideal for building core strength and toning up the abdominal muscles, particularly the muscles in the lower region. You can perform the exercise two to three days a week.

Steps:

1. Lie down on the floor, with your face up.
2. With a medicine ball in both hands, stretch your arms behind your head.
3. Exhale and crunch upwards, raising your arms and legs together above your stomach.
4. Position the medicine ball slowly in between your feet and move your body back to the starting position, leaving your legs raised several inches above the ground.
5. Crunch back up to grab the ball from between your feet.
6. Repeat until you have completed the sets required for your routine.

Press Sit-Ups

An extremely challenging exercise, press sit-ups combine bench presses and sit-ups into one intense activity, and when done correctly, results in stronger arms, chest, shoulders, and firmer abs. For this workout, you will need a barbell and a decline bench.

Steps:

1. Do some dynamic stretches and warm up for about five to ten minutes of light, aerobic exercise.
2. On a decline bench, lie facing up with your knees at the top bend and your ankles secured behind the ankle pads.
3. With an overhand grip, hold a barbell, allowing the weight to rest on your upper chest while your hands are spread wide apart.
4. Inhale and tighten your core muscles while you move to a sitting position.
5. Exhale and raise the barbell straight over your head, making sure your arms are well extended above your head and your upper body perpendicular to the floor.
6. Inhale as you return the barbell to your chest and lower yourself back to the starting position.

Reverse Crunches

Crunches are one of the most common exercises for the abs and core. The reverse crunch, in particular targets the rectus abdominis muscle. To perform this exercise effectively, lift your hips only a few inches from the floor and avoid swinging the legs while raising the hips.

Steps:

1. Lie on the floor with your palms down.
2. Bend your knees towards your chest on a 90-degree angle with your feet held together.
3. Lift your hips off the floor, crunching them inwards while you contract your abs. Point your legs up towards the ceiling.
4. Lower your legs slowly until your feet are flat on the floor.

General Side Plank

This exercise is ideal for beginners and doesn’t require any special equipment. It improves stability of the spine and strengthen the core muscles, specifically the obliques.

Steps:

1. Lie on your one side with your legs fully extended.
2. Prop your body up using your elbow and forearm, your elbows positioned under your shoulder.
3. Contract your abs and raise your hips so that your body forms a straight line from your shoulders to ankles.
4. Breathe deeply while holding yourself in this position for a few seconds.
5. Turn around and repeat on the other side.

Now Go Work Those Abs!

The Tabata Abs Powerstorm

Disclaimer: The information provided in this amazing publication is not intended as medical advice…. it is for informational purposes only.  The exercise routine described in this publication is of a very intense nature, it is very important to get clearance from your doctor before starting this or any intense form of exercise, or any exercise for that matter.

Burn Belly Fat And Sculpt Abs With One Intense 4 Minute Workout

What Is Belly Fat?

Belly fat is just like any other type of fat. It’s simply on your belly!

Genetics can play a role in belly fat, but there are also other reasons that it can become a major problem and why you have more belly fat than fat on other parts of your body.

Two Types Of Body Fat

Subcutaneous Fat

Subcutaneous fat lies right under the skin and is relatively benign.

Visceral Fat

Visceral Fat

Visceral Fat

Visceral fat on the other hand is much more serious. It is found deep in the abdomen and it builds around major organs and therefore becomes dangerous.

Your weight is largely determined by how you balance the calories you eat with the energy you burn. If you eat more calories than you burn daily, you will gain weight and that typically means an increase in belly fat.

Aging also plays a role because of the fact that muscle mass degrades with age, and fat increases as metabolism slows as a result. The loss of lean muscle mass contributes to weight gain because it plays a vital role in burning calories, even, when the body is at rest.

Aging women can also have an increase in belly fat due to decreasing levels of Estrogen, which plays a role in distributing fat in the body.

Dangers Of Belly Fat

Dangers Of Belly Fat

Dangers Of Belly Fat

Being overweight is related to serious health risks, including, Type 2 diabetes, in fact, 80% of those with this disease are either overweight or obese. While the relationship between obesity and Type 2 diabetes is not entirely known, it is hypothesized that excess weight causes changes in cells that makes them more resistant to insulin, a hormone that carries sugar from blood to the cells where it is then used for energy.

Those who are insulin resistant have trouble with blood sugar regulation in the cells, which, increases blood sugar levels, this results in the cells that produce insulin having to work extra hard to regulate blood sugars, which, can lead to cell failure.

Being overweight can also lead to high blood pressure. High blood pressure is linked to overweight and obesity in several ways. One is the fact that a larger body mass means the heart needs to pump harder to supply adequate amounts of blood to the cells. Second is the fact that excess body fat can result in damage to the kidneys, which, play a vital role in regulating blood pressure.

Even strokes have a strong link to being overweight because it can result in high blood pressure that is at this time the leading cause of stroke.

Overweight and obesity can also lead to various life threatening problems, like heart disease and high cholesterol, both of which, contribute to heart attacks that can lead to premature death.

Special Concerns For Women And Men

Special Concerns For Women And Men

Special Concerns For Women And Men

Many studies have proven beyond any reasonable doubt that those with large waists have the highest risks for life-threatening disease. According to the National Institutes of Health, waistlines in excess of 40″ in men and 35″ in women results in major risks for Type 2 diabetes and heart disease. Common sense tells us that this is generally linked to body fat because if you’re overweight you will have a larger waist.

Researchers analyzed data from 11 different studies into the dangers of belly fat that included more than 600,000 people around the world and the final results revealed that larger waists result in much higher risk of death from various lifestyle disease, such as, cancer, and heart disease.

Scary, right?

The results revealed that men with waists of 43″ or more have a 50% higher risk of death than men with waists of 35″ or less. Furthermore these men’s life expectancy will be lowered by 3 years after the age of 40.

Women suffer the same predicament when their waists are larger than 37″, but, they actually have an 80% higher risk of death than women with waists measuring 27″ or less. Their life expectancy is lowered by 5 years after the age of 40.

Overall, the larger the waist the greater the risk. In men there is a 7% increase in risk of death for every 2″ of increased waist size and 9% in women for the same.

Furthermore, it was found that the risks existed even when people had a normal BMI (an estimate of body fat based on height and weight).

How To Get Rid Of Belly Fat

So, after reading some of the above you may be feeling pretty scared or worried. Fear no more!

How To Get Rid Of Belly Fat 

How To Get Rid Of Belly Fat

You will now learn exactly how to burn this dreaded belly fat in the most optimal way possible. Enabling you to lose weight in a healthy, efficient way that won’t kill you in the gym or force you to stick to a seriously strict diet.

The first thing you must understand is that it is impossible to target an area of body fat. This means that if you are overweight, but, have a noticeably larger belly and you want to target this for weight loss, this cannot be done, despite what some marketing campaigns lead you to believe.

Weight loss occurs over the entire body. It is down to your genetics and fat distribution to determine where you lose fat first.

Tabata is very flexible, it allows you to pick and choose from a wide variety of moves that target various muscle groups, and, of course, there are plenty of ab exercises that are included and are appropriate for Tabata.

Standard Push Up – Keep the hands a little wider than your shoulder width. Keep the back straight, and the butt should never sag or be up in the air, the body should be a straight line throughout the move.

Muscle Building And Toning Arm Exercises – Barbell Curl – Barbell curls are strength training exercise for the bicep muscle using a barbell. To execute these you grab the barbell with a shoulder length distance between your hands. Then you curl the barbell to your chest with your elbows at your sides. Remember to keep your back straight.

You may find that over your weight loss journey you lost more weight in other places, while, some persistent belly fat remains. However, lowering your overall body fat is key in order to secure a slim figure with a flat belly.

In order to lose weight you must track your calories and macronutrients. Once you understand the science behind losing weight it will become a lot simpler.

Below is an example on exactly how to go about working out your own personalized diet to get you on track to lose weight from today.

Click on this link http://www.calculator.net/calorie-calculator.html and add your age, weight, height and how active you are per week. You will be given a set of calories.

Here’s an example:

This person is a Male Age 25. He is 5ft 10 inches tall and weighs in at 160lbs. He is lightly active.

He needs 1,861 Calories/day to lose 1 lb per week.

He needs 1,361 Calories/day to lose 2 lb per week.

So… you want quick results right?

Your first thought will probably be to go with the lower calorie amount. There are benefits to both, which, will now be explained.

Losing 1 Pound Per Week

Losing 1 pound per week means that you won’t be dropping your calories a drastically. You will lose weight steadily and healthily and in time you will lose all the weight that is desired.

Losing 2 Pounds Per Week

Losing 2 pounds per week will inevitably get you to your goal faster and generally isn’t unhealthy as long as it does not exceed 2 pounds by much. If you struggle with such low calories or you are prone to stretch marks (already have them / family history) then you may want to seriously consider losing weight slower with the 1 pound a week option.

Having the body of your dreams after all of the hard work you put in, but, having it covered in stretch marks really defeats the purpose of the whole thing.

Macronutrients

Macronutrients are simply protein, carbs and fats. Your macro nutrient numbers are very important. For example, if your diet consists of 80% fat, 15% carbs and 5% protein and you keep your calorie goal you will still find it harder to lose weight in general.

There is an easy way to determine the ideal ratios of micronutrients. First, enter the number of calories the other calculator provided into the calculator in the link below. It will provide you options and ratios of macronutrients based on various diet options.

http://macronutrientcalculator.com/

In general, all the options will result in weight loss, but, some allow for more carbs than others. Some are harder than others to stick too, and this really depends on your personal food preferences. In general, the most drastic and unappealing a diet plan, the less likely you will stick with it for the long term.

This is why the “moderate” diet of 50/30/20 is a good solution. This means 50% of your calories come from carbs, 30% come from protein and 20% from fats. This allows you to indulge in the odd takeaway or cake whilst still losing weight. It’s more flexible in other terms.

Eating Every 3 Hours

One of the most effective weight loss plans that is based on permanent lifestyle changes runs on the theory that in order to regulate appetite and secure healthy weight loss one must keep the blood sugars balanced, which, eliminates erratic cravings, and over eating.

Eating a combination of lean proteins, complex carbs and healthy fats every three hours is highly recommended, and can yield fast, and healthy results. This plan is also not a diet, most of which come with the self-defeating “temporary mind-set,” but, is actually a lifestyle change that will yield permanent and lasting results.

Tabata Training For Belly Fat

Tabata Training For Belly Fat

Tabata Training For Belly Fat

Tabata style workouts are generally based on intervals of 20 seconds of work with 10 seconds of rest. This training method is extremely fast paced and intense. These workouts are usually around 4 minutes long, but, they burn a serious amount of fat and calories in a short amount of time. They also increase anaerobic activity by 28% over cardio and therefore allow you to burn fat continuously for 12+ hours after working, even when the body is at rest.

They are also highly beneficial for building endurance and stamina, both of which, can serve you in your day to day activities.

There are many benefits to Tabata training, such as, the fact that it’s very quick and efficient. Many of us have a busy work and family life and working out each day is hard to fit into the schedule.

Tabata To Burn Fat

As mentioned before, Tabata is usually done within 4 minutes and rarely exceeds 10. The original protocol developed by Dr. Izumi Tabata is very specific in sticking with the 4 minute plan, which is 20 seconds of intense work, followed by 10 seconds of rest, repeated 8 times.

This kind of quick and efficient workout instantly appeals to those that are busy and rightfully so.

Due to the short time that Tabata takes, and the fact that it can be done anywhere, people do not need to drive down to the gym every day and instead can fit in a session at home or even in a break at the office.

Another benefit of Tabata training is that it really is arguably the quickest way to burn calories and essentially lose fat. This is, of course, if you work it out in the terms of “minutes spent working out” to results.

The fact that you can burn the same amount of calories in 4 minutes with Tabata that you can with a 30, 45 or even 60 minute walking or cardio session is a fantastic benefit to Tabata.

Tabata also increases anaerobic capacity by 28% and boosts the all-important excess post-exercise oxygen consumption (EPOC) that will burn calories for up to 12 hours after the workout.

This is a huge boon for continuous weight loss and for revving metabolism to new heights.

All of this means one thing, burning fat, which, inevitably will include belly fat.

Muscle Toning

Due to the way Tabata works it is also said by many professionals to help build muscle, as well as, strength. Lean muscle tone is very important for weight loss because it boosts metabolism and helps the body to burn more fat, even when it is at rest.

Strength Training

Depending on the exercise, Tabata can be an excellent way to build strength in different parts of the body and core strength is an added benefit as it calls on the core to keep stability whilst performing challenging tasks.

The Unique Combo Of Intense Intervals And Ab Work

Tabata is very flexible, it allows you to pick and choose from a wide variety of moves that target various muscle groups, and, of course, there are plenty of ab exercises that are included and are appropriate for Tabata.

The Unique Combo Of Intense Intervals And Ab

The Unique Combo Of Intense Intervals And Ab

What about the idea of integrating abdominal exercises into intense intervals to burn calories and fat in conjunction with your diet to lose weight, while at the same time working the ab muscles?

This is a sound strategy because once you have lost all the weight, and hopefully the belly fat, you can uncover the gorgeous muscles underneath!

What could be better?

As mentioned before, although abdominal exercises will not directly burn fat they will however build a strong core. A strong core has many benefits for health, but, it also means cut and chiselled abs. So, after you have worked hard dieting you will be revealing the sexy abs you have built underneath!

That coveted six pack is within reach!

A strong core also improves stability and strength. You will perform better in sports, be able to run, sprint and exercise a lot more effortlessly. A simple achievement like this to someone who was previously overweight and could not take part in sports can change somebodies life.

Sport is something that can lead to passion, motivation and can turn into an important hobby and even a lifestyle. Increasing core strength with Tabata makes doing things like this achievable.

In summary, the unique combination of intense interval training with abdominal exercises leads to a reduction in belly fat over time and sculpts some incredible looking abs that you can reveal post weight loss.

Are You Ready For Tabata Training

Tabata requires the maximum volume of exertion in the 20 second intense intervals, this means that you have to push to the max, you will be gasping for breath, burning, aching and pushing like never before, it is MAXIMUM exertion, that is what is required. Then you get 10 seconds to rest and catch your breath, then back to the 20 seconds, repeated 8 times.

Are You Ready For Tabata Training

Are You Ready For Tabata Training

If you are already overweight you will need to make sure that Tabata is suitable for you as it does include a serious rise in heart rate from a resting heart rate. Your current fitness level will determine at what point and how to go about starting Tabata routines. This is due to the body being able to handle different amounts of stress at any one time.

Whether you have been exercising for years or whether it’s your first time, Tabata can be tailored to suit you and your current abilities.

The first thing you will need to do is figure out what fitness level you are currently at. This can be pretty tricky, it is recommended that you start at a beginner’s level if you are unsure and progress accordingly based on self-assessment on whether or not you feel like you are capable of more.

To start off with Tabata you can do two things.

The first is that you may find it near impossible to fully exert yourself for the required 20 second intense intervals. You can try decreasing the working intervals to 10 or 15 seconds if you find it too difficult and work up to the 20 seconds.

The second one is increasing the rest times from 10 seconds to 15 or 20, which, will allow you more time to get your breath back. This is more of a HIIT (high intensity interval training) protocol and not Tabata, but, it’s a great stepping stone to Tabata.

Precautions & Safety for Beginners

Always be sure to stretch before any Tabata workout. The aim of Tabata sessions are to be quick and efficient, but, do not compromise potential injury for time. Try to put an emphasis on warming up and stretching those muscles that you will be primarily working in the exercise of your choice. A 10 minute warm up and a 5 minute cool down is recommended.

A great way of making sure that you are completely ready for the high intensity work is to do the exercise you are about to perform lightly and at a slower pace for a minute or two to make sure you can keep the correct form.

One last safety precaution that you will need to follow out is to make sure the location that you are going to do the Tabata workout in is suitable. This means checking the surface e.g. doing push-ups on concrete can damage the wrist, as well as, making sure there is enough room to do the exercises in.

Best Tabata Ab Moves

Protocol

Tabata is very flexible in regards to the specific moves and exercises that can be used and so there is a wide variety of ab exercises that can be incorporated.

The most important thing is to do the 4 minute circuit correctly.

20 seconds of maximum intensity followed by 10 seconds of rest, repeat 8 times.

Remember that you can work up to it, if the entire 4 minutes is too hard to begin with, start with 2, just keep pushing until you reach the 4 minutes.

The most important thing is to go all out for the 20 second intense intervals, you should expect to gasp for breath and literally feel like dying, that is Tabata, MAXIMUM intensity.

Equipment Required

Exercise Mat (optional, but, provides a nice cushion for the back)

Timer to time the intervals

13 Ab Exercises For Tabata

V-Ups

STEP BY STEP GUIDE

1.Lie down on the floor or a mat.
2.Keep your back and legs straight.
3.Come up and touch your toes, keep the back and legs straight through the movement.
4.Focus on and use the ab muscles when coming up.
Come back down, and repeat.

Ab Exercises For Tabata

Ab Exercises For Tabata

13 Ab Exercises For Tabata

13 Ab Exercises For Tabata

Leg/Knee Pull Ins

Step By Step How To

1.Lie on the floor or better yet an exercise mat.
2.Keep the palms still under the glutes or beside you, palms down.
3.Bend the knees and raise your legs to form a 90 degree angle. Use the ab muscles for the leg raise, do not use the back or the legs, but, focus on the core.
4.Return to the starting position, this is one rep.

Leg Pull Ins

Leg Pull Ins

Leg Knee Pull Ins

Leg Knee Pull Ins

Medicine Ball Leg Raises

Step By Step How To

Make sure to choose the appropriate weight of medicine ball for your fitness level. It’s best to start with a light weight, at least until you get the form down. This is not a beginner’s move, and should only be used after perfecting form.

1.Lay down on an exercise mat.
2.Stretch out your arms and legs while holding onto a medicine ball and stretch the arms out over the head.
3.Keep the arms straight, as you lift the legs to place the medicine ball between the feet.
4.Then lower the torso back to the mat, but, keep the feet off the ground and hold on to the medicine ball.
5.Raise your legs back up and grab the ball from the feet. Use the ab muscles to raise the legs, focus on them on the crunch.
Lower the core and legs to the starting position, this is one rep.

Medicine Ball Leg Raises

Medicine Ball Leg Raises

Barbell Press Sit Ups

Step By Step How To

You do not have to add weight plates to the barbell, you can use just the bar, which, weighs 45 pounds on its own. The weight must be in line with your current fitness level.

1.Lay down on the floor or a mat while holding a barbell.
2.Curl the torso until your knees are at a 90 degree angle, inhale during the move.
3.Lift yourself to touch the barbell to the knees, focus on ab muscles for the lift, do not use the shoulders or the back. Exhale on the lift.
4.Return to starting position. That is one rep.

Barbell Press Sit Ups

Barbell Press Sit Ups

Barbell Press Sit Ups

Barbell Press Sit Ups

Reverse Crunches

Step By Step How To

1.Lie down on the floor or a mat.
2.You can choose to leave your hands at your sides as pictured, or place them behind your head.
3.Raise the knees and feet to create a 90-degree angle.
4.Perform a crunch and curl your torso towards your knees. It is important that the crunch be executed in a smooth and controlled motion and be driven by the ab muscles. Never lift with your back.
5.That is one rep.

Reverse Crunches

Reverse Crunches

Reverse Crunches

Reverse Crunches

Scissor Kicks

Step By Step How To

1.Begin by laying down on the floor or mat. Place your hands at your sides or under the butt and extend both legs. Raise both feet about 6 inches from the floor, and keep a light knee bend, this is the starting position.
2.Raise the right leg approximately 18 inches from the ground, while keeping the left about 6 inches off the ground.
3.Lower the right leg and raise the left and continue to alternate them back and forth, up and down.
4.Focus on the abdominals throughout the movements, it is those muscles that should be used for the movement, and not the back or legs.

Scissor Kicks

Scissor Kicks

Scissor Kicks

Scissor Kicks

Jack Knife Abs

Step By Step How To

1.Lie on the floor or a mat.
2.Keep the back straight and extend the arms behind your head, this is the start position.
3.Exhale and bend your waist while at the same time raising your leg and elbow to meet in the jack knife position. Lift the legs at about a 35-45 degree angle and keep the back parallel to the floor.
4.Make sure the upper torso remains off the floor throughout the movement.

Jack Knife Abs

Jack Knife Abs

Toe Touchers

Step By Step How To

1.Lie on an exercise mat or floor, keep the back straight.
2.Raise both legs up and reach the arms to the sky.
3.There should be a slight bend at the knees.
4.Using the ab muscles, crunch and touch your hands to your toes.
5.Return to start, that’s one rep.

Toe Touches

Toe Touches

Toe Touches

Toe Touchers

Tuck Crunches

Step By Step How To

1.Lie on the floor or an exercise mat. Wrap one ankle around the other and slightly bend the knees.
2.Lift the legs using the ab muscles and cross the arms over the chest, this is the start position.
3.Keep the back straight and still and lift the torso while exhaling your breath. Concentrate on the ab muscles for the lift (contraction) and do not use the back.
4.Lower the torso back to start, this is one rep.

Add Resistance: Those with advanced fitness levels can hold a weight plate across the chest for added resistance.

Tuch Crunch

Tuch Crunches

Tuck Crunch

Tuck Crunches

Russian Twist Feet Elevated

How To:

1.Sit on the floor and bend the knees.
2.Lift the feet a few inches off the ground.
3.Keep your back at a 45 degree angle.
4.Twist the core from one side to the other.

More Resistance: Hold a medicine ball, Kettlebell or plate weight with both hands to increase intensity.

For Tabata purposes this is a good low impact option, make sure to do them fast, but, accurately, which means using the core to pull the body side to side.

Easier Variation: If you find it difficult to do this move with the feet raised you can start out by keeping them on the floor, and work up.

Russian Twist Feet Elevated

Russian Twist Feet Elevated

Russian Twist Feet Elevated

Russian Twist Feet Elevated

Russian Twist Feet Elevated

Russian Twist Feet Elevated

Butt Ups

Step By Step How To

1.Begin this move in the push up position, but, keep the elbows on the ground, while resting the body on the forearms. The arms should be at a 90 degree angle.
2.Arch the back, instead of keeping it straight as in the regular push up. Never let it sag during the movement.
3.Raise the butt to the ceiling, and squeeze the abs tightly.
4.The end result looks like a bridge position.
5.Lower the butt and back and come back to start, that is one rep.

Butt Ups

Butt Ups

Butt Ups

Butt Ups

Cross Body Crunches

Step By Step How To

1.Lie flat on your back and bend the knees at 60 degrees.
2.Keep the feet flat on the floor and put the hands behind the head.
3.Contract the ab muscles and bring the right elbow towards the opposite knee. The knee should be kept still and only the ab muscles should be used for the motion of bringing the elbow to the knee, focus on the contraction in the abs.
4.Return to start and do the same with the left elbow touching the right knee, this is one rep.

Cross Body Crunches

Cross Body Crunches

Cross Body Crunch

Cross Body Crunches

Air Bikes

Step By Step How To

1.Lie flat on the floor or exercise mat and press the back to the ground. Place your hands at the side of your neck. Lift the shoulders into a crunch position. Bring the knees perpendicular to the floor, and the lower legs parallel to the floor, this is the starting position.
2.Touch the right elbow to the left knee, the contraction should be performed using the ab muscles, and not the back, or elbows. Focus on the abs.
3.Return to start
4.Touch the left elbow to the right knee, again use the ab muscles.
5.This is one rep.

For Tabata, each rep should be done continuously at a fast pace, just keep alternating between elbows for the entire 20 seconds of intense intervals.

Air Bike

Air Bike

Air Bike

Air Bikes

Conclusion

Getting fit and tone is not easy. It takes work and dedication, but, it can be one of the best things you will ever do for your body and your health.

Abs

Good Abs

Abs

Good Abs

Consider Tabata as it is a highly efficient and quick workout that can help you burn fat and fast. And when you focus on ab exercises in the Tabata workout, you will surely see that six pack that you have always dreamed of when you look in the mirror!

Using Tabata For Muscle Toning

Well-formed, well-toned muscles are a dream for many of us and they may sometimes seem a dream that’s out of our reach.

Who can afford a membership to the gym and three hours a day to work on muscle toning? Not me, that’s for sure.

Most of us have schedules that are already far too full, and even if a gym membership was free, and it’s anything but, is there much chance we’d be able to get in those doors more than once a week, and then for longer than an hour? Not really. Not when we have work, and family responsibilities.

But you don’t need a gym to tone your muscles, and surprise! You don’t even need time. All you need is gumption, dedication, and the ability to push yourself even when it hurts.

Tabata training is a wonderful way to sculpt those muscles into the form you want them to have. Because this exercise protocol maximizes the stimulation your muscular system gets during your workout, it offers extremely good results for muscle toning.

Choose a bodyweight exercise that targets the muscles you’d like to tone. Practice it till you can do it well, and then incorporate it into a nothing-held-back extreme Tabata routine.

Suppose you want to tone the muscles in your buttocks and legs. Jump squats would be a perfect choice for this. To do them, start in a standing position, and then let yourself down into a full squat. Jump up from this position to standing- and higher still, bounce back down and sit down again into your squat.

If you’re doing jump squats for your Tabata routine you’re going to need to do them really, really fast. Like, faster than you’ve probably ever jumped before. So start off now by practicing some jump squats at a more everyday pace. You won’t be ready to do Tabata till you can do these smoothly.

Ready now?

Okay, put your stopwatch somewhere you can see it, or turn on the free Tabata app for Android you’ve got installed on your smartphone. Then—go! For twenty seconds, you need to do as many of these jump squats as is physically possible.  Free Tabata app for iphone/ipad here.

No pausing to catch your breath, no slowing down to make it a little easy for yourself. As soon as you’re down, jump up again as if you touched hot coals.

As soon as you’re up, squat back down.

Twenty seconds in, you get a break for ten seconds, so rest and catch your breath. Then go at it again as if they turned the heat up. No slacking. Up and down, up and down, up and down, faster, faster, faster–no, no catching a breath—faster, faster—till the twenty second dong goes off again and you’ve got another ten minutes for you muscles to catch rest and for you to catch your breath.

For a Tabata muscle-toning workout you’re going to have to do eight rounds of 20 seconds each—twenty seconds at your absolute maximum speed and intensity, ten seconds at rest.

Tabata For Muscle Toning

During those 20 seconds of intense exercise you absolutely must push yourself to the limit—a mediocre effort, such as, you are used to giving to your regular exercise routine, won’t do it.

When you’re done you may throw up. You may collapse on the floor. That’s okay. That’s what happens when we push ourselves.

But it was only four minutes. You survived it. And if you do it tomorrow, and the day after that, and the day after that—four days a week—you will be well on your way to having those well-toned muscles you always dreamed about.

Versatility

Tabata is very versatile so you can literally choose to sculpt any muscle area of the body, including the abs, butt, legs, back and even chest.

One of the important things to remember about Tabata is that its purpose is to increase anaerobic capacity and overall cardiovascular conditioning, this, is why the 20 second intervals are so intense. And, one of the best ways to do this is to use moves that engage most or all major muscle groups, such as, the case with burpees, lunge jumps and medicine ball slams.

The use of all major muscle groups are intense in nature and so they easily facilitate the anaerobic state, and because the work is so intense it is one of the fastest ways to build lean muscle tone.