Home Fitness Workouts

Sometimes when I’m at home, and I don’t have the time to work out at my local gym, Its nice to have the home workout option.

This week we are taking a look at some home Tabata training workouts to improve your health and fitness.

We got some nice health and fitness tips from Personal Trainer London team and a couple of sample workouts.

4 Total Minutes of High Intensity Work

20 seconds work

10 seconds rest

Repeat 8 times

Sounds easy, right?! It’s not. What’s great about it is that the 20 seconds is up so quickly it doesn’t even give you a chance to think “I can’t do this, it’s so hard.” The best part is you can do it with any exercises – at home, at the gym, anywhere! You can also tailor a tabata workout to the length of time you have – I usually do 8 exercises, with one minute of rest between. That takes about 40ish minutes to complete.

Here are a few examples of tabata workouts you can do at home:

 

Hope you find these sample workouts helpful.

 

 

Health benefits of Tabata

Tabata is a high-intensity interval training program developed by Dr Izumi Tabata.  A session is completed in just 20 minutes, but participants are required to work at maximum intensity with only the 10 second rests prescribed in a 20/10 interval programme.  It is split into 4-minute workout sessions repeated eight times.  It is full on and will raise the heart rate, so what are the benefits of Tabata on your health?

Fat Burning
Firstly, because of the intensity, Tabata will keep working on the metabolism after the workout has finished.  Without a doubt, your heart rate will rocket, and this, in turn, raises the metabolism.  In order to work out at that level, the body has to work.  If you then develop a routine whereby Tabata becomes part of your week, the BMR, which is your base or resting metabolic rate increases.  This means even away from a class you are going to be burning more energy than you were before, and in class you are looking at 15 times increase to that BMR.  Burn baby burn!

The Two A’s
We are all familiar with the term aerobic, and of course, Tabata is a form of aerobic exercise.  Your aerobic capacity it the maximum amount of oxygen you consume during vigorous exercise.  Tabata can significantly increase this.  Anaerobic refers to the maximum amount of energy your body can produce during the absence of oxygen.  To get this energy the body burns carbohydrates.

In the original test studies that Dr Tabata carried out, participants saw a 28% increase in the anaerobic capacity and a 14% increase in their aerobic capacity.

Good for Muscle Tissue
When we use diet to lose weight, we are also running the risk of losing not only fat but muscle tissue.  To keep muscles in good condition we need to work them, and the high-intensity interval training method offered by Tabata does just this and helps the body develop muscle tissue rather than damage it.  Longer cardio workouts such as endurance running can place strain or damage muscle tissue.  With Tabata, participants will find that their lean body mass fast goes up.

Short and Sweet
Ok, so time is not a direct benefit to health, but this can be a driving factor when it comes to exercise routines.  Many people do not want to go to the gym for hours, and others simply do not have the time.  Because a Tabata session is only 20 minutes long, the motivation to work is higher. Due to nature and intensity, it is also is not something that you would do daily.  Rather something to be done twice a week, and with such benefits on offer, this again is a great motivator to those short on time.  No equipment is needed, so there is nothing to purchase, just turn up to classes and pay the class fee.

It is, of course, necessary with all forms of exercise that you warm up the body before diving in, otherwise there is a risk of injury from cold muscles.

How to Become a Tabata Instructor

If you are already a fitness instructor, or a uber fitness bod looking for a change of career, you might consider becoming a Tabata Instructor.  So how would you do that?

Tabata is a Trademark
The first thing you need to do is ensure that you are looking at a genuine training provider.  Anyone can purport to offer certified training, but it is worth looking into their credentials before you sign anything.  If you claim to offer Tabata training but your provider was not affiliated with the organisation you can a) be in a lot of trouble and b) shut down and prevented from working until you remove all reference to Tabata, which is pretty devastating, so be sure that doesn’t happen.

If you want to teach a variety of Tabata and understand that you are not training with an affiliated school, that is fine as long as you advertise correctly.  Variations are always going to spring up, so just make sure you know who you are licensed by and advertise properly.

Learn at Home or In The Classroom
As with most things today, flexibility is essential.  People need to be able to train at a time, and in a way, that suits them.  A quick internet search will reveal companies offering on-site and distance learning.  Again, you will need to decide what suits you, however, remember that learning without an instructor present can lead to subtle issues that are never corrected.

You should expect to put in a degree of time and effort learning your new skill.  In order to teach something, you need to know the subject better than the most competent students – or risk the red face that goes with not knowing the answer to what should be an easy question.

Get Your Own Fitness High
Most people practice Tabata once or twice a week, however as a teacher you may well need to do more to make a living.  Tabata is physically demanding, so you will need to work on your fitness levels before you get into a class.  It won’t reflect well if the teacher is flaked out in a corner mid class.  Now, of course, there clever tricks and tips you can use, which mean you do not have to do every class in full.

Walking around the room is an excellent way to monitor how each student is doing and means you are not working so hard.  You will need to be bang on with timings, so make sure you are using a good timer or, even better, a larger timer on the wall that everyone can see.

Certificate Central
Not only will you need to get a certificate that confirms you have reached a standard for teaching you will need to consider an insurance certificate.  If you are working as an employee of a fitness centre, you will probably find that they have insurance in place for all teachers.   However, if you are looking to open your studio or teach on a freelance basis, you will need to have public liability and/or indemnity insurance in place in case any issues arise.  You may also want to ensure your registration forms include a health waiver stating the participants do so at their risk, after consulting their doctors.

How to do a Tabata Workout Yourself

Not everyone loves the buzz of an exercise class and prefer to exercise alone. Others may find that they cannot get to the gym or studio at the time a Tabata class is being held due to other commitments. Or maybe you just want to top up at home before attending classes later in the week. Whatever your reasons, doing a Tabata workout for yourself is something a lot of people want to do, so here is how to get started.

First, Learn the Routine
Tabata is a form of high-intensity interval training but what sets it apart from other forms of HIIT exercise is the strict timing mechanism. A circuit in Tabata consists of a continuous flow of movement (no stopping for a rest or drink here people) operating under the 20/10 rule. So, a circuit goes as follows

Exercise 20 secs
Rest 10 secs
Exercise 20 secs
Rest 10 secs
Exercise 20 secs
Rest 10 secs
Exercise 20 secs
Rest 10 secs
Exercise 20 secs
Rest 10 secs
Exercise 20 secs
Rest 10 secs
Exercise 20 secs
Rest 10 secs
Exercise 20 secs
Rest 10 secs

The exercise moves used are not the most important factor, but we will look at some you could use below. What is crucial is that you maintain the circuit above and ensure that your exercise periods are at maximum, got nothing more to give, intensity level.

So, you will need timers that do not distract you, that you can see without having to stop.

Now, Add Some Exercises.

Once you are confident, you can remember the timings, pick some exercises – again you need to remember them and not stop to look what comes next. Some people pick 8 entirely different exercises; others pick 4 and repeat, the choice is yours. The beauty of Tabata is it only requires yourself. Accessories are optional, and we will get to those shortly. Here are a few suggestions for your exercise plans:

  1. Burpees
  2. Jumping Jacks
  3. High Knee Jogging
  4. Jump Squats
  5. Ice Skaters
  6. Push Ups
  7. Tuck Jumps

Of course, the list is up to you, and if needed write it on a whiteboard or piece of paper you can see at all times.

Add to the Mix

Now, as we mentioned, equipment is optional, but some people love to mix up their exercises by adding props such as

  1. Kettlebells
  2. Jump ropes
  3. Medicine balls
  4. Dumbbells

Just be careful that they do not become a distraction, and you are not scrambling to pick up or put down something.

You can also use a stationary bike or treadmill, the key aspects of your Tabata workout are the all important timings and the intensity. How you achieve, this is largely up to you.

The Warnings
As with all exercise routines, you should ensure that you warm up properly before you begin to limit the risk of injury. Dr Tabata developed the practice for those who already have a level of fitness, so care needs to be taken if you are new to exercise and have yet to attain a fitness level.