bodyweight tabata interval exercises

[caa5000]

Hey all,

I'm look for more tabata bodyweight exercises that one can do in their home with no equipment or just household items. I have the luxury of a pullup bar, so that's included...

-pushups
-situps/plankes
-squats
-pullups/leg raises
-deadlifting my couch (works pretty good actually)

any others?

[Keetman]

Hey, I would normally look this up myself, but thought others could be helped by the question too. So, what does Tabata mean? I've heard the term occasionally, but don't know what it means. Thanks.

[captmorganm6]

Wrong section.This should go in the exercise forum not workout equipment

[caa5000]

eh, cut me some slack, I'm using my couch and a pull up bar, that's exercise equipment.

A tabata interval isa high intesity interval of 20 seconds on, 10 seconds off for 4 minutes (8 rounds).

[buffbrown21]

Hey Keetman
Tabata protocol is 20 sec work/10 sec rest repeated 8 times for 4 minute total.

A lot of bodyweight guys (like I have been) use this protocol.

The true Tabata test was done w/ Olympic athletes on a cycling ergometer if I recall correctly.
The thing is, for the 20 seconds it has to be all out, balls to the wall work. You dont do 10 pushups in the 20 seconds...it would be at least 30.

By the way...ITS A B!TCH!!!

To the OP caa5000
ANY exercise would work
lunges, mountain climbers, knee tucks, body rows, even shadowboxing and jumping jacks....

Dont forget BURPEES!!!! (see my sig)

Sprints are also a great way to use this protocol.

Keep in mind, there is no magic to the 20/10 formula.
30/15 would produce results, along with a ton of others, as long as you are busting butt on the work period.

[Keetman]

Thankyou both.

Sounds like a new way to hurt myself. Buff, I've been throwing the burpees in at the end of workouts if I don't feel I'm beat up enough. Thanks......not really.

[caa5000]

yea keetman, it's very convenient too given you can do all this in your own home. If you do 4 different workouts in a session for 16 minutes total, you're really busting it. You probably want to give yourself a few minutes in between different exercises. 3 minutes in between would give you 25 minutes.

[Gotthard]

What about dips? Also I have done tabada burpees a few times. I thought I was going to die.

[Wildtim]

Dips would be a good way to blow your rotator cuffs.

Full body exercises work best. incredible four minute workout


Tabata, is so named because that is the name of the japaneese scientist who did the research.

For me it would probably be only 10 pushups balls out

Saw one guy doing tabata squats on youtube he got 25 his first set and was down to about fifteen in the last.

I can't remember where I read this I will look for it but from what I remember you don't want to make a "workout" of these they are a one 4 minute set type of thing that ought to just about kill you.

Eddit: Here is the article from T-nation that gives a good description and a couple of great exercises for it. The thrusters look hellish.

http://www.t-nation.com/free_online_..._tabata_method

A great free Tabata clock. trust me you don't want to have to see the second hand.

http://www.beach-fitness.com/tabata/

[captmorganm6]

eh, cut me some slack, I'm using my couch and a pull up bar, that's exercise equipment.

A tabata interval isa high intesity interval of 20 seconds on, 10 seconds off for 4 minutes (8 rounds).

No offense meant. I just figured you would get nore answers from the exercise question but looks like some of my pals know about this too. Sorry if you took it the wrong way

[buffbrown21]

Dips would be a good way to blow your rotator cuffs.

Full body exercises work best. incredible four minute workout


Tabata, is so named because that is the name of the japaneese scientist who did the research.

For me it would probably be only 10 pushups balls out

Saw one guy doing tabata squats on youtube he got 25 his first set and was down to about fifteen in the last.

I can't remember where I read this I will look for it but from what I remember you don't want to make a "workout" of these they are a one 4 minute set type of thing that ought to just about kill you.

Eddit: Here is the article from T-nation that gives a good description and a couple of great exercises for it. The thrusters look hellish.

http://www.t-nation.com/free_online_..._tabata_method

A great free Tabata clock. trust me you don't want to have to see the second hand.

http://www.beach-fitness.com/tabata/

I remember the first time I did it. I used the 4 exercise plan for a total of 16 minutes.

I used pushups, squats, jumping jacks and situps.
I did like 32-33 pushups the first set.....and about 5 the last set! LOL!

Yes, you read correctly, the 4 minutes should smoke you and you dont need to add a bunch to make it a full workout, according to the original plan at least.

I have done the thrusters once or twice...if anyone decides to use that...GO LIGHT. Thats all I am saying.

As you said, full body moves are best.....
Thats why 4 minutes of burpees are the king of all tabatas, hands down.

I use a gymboss timer for tabatas, and about 100 other things (HIIT on the airdyne, my group's circuit traning, punching the heavy bag for rounds, etc). Best $20 I ever spent on a training tool.

www.gymboss.com

[Wildtim]

My favorite line from that article:

Oh, and that thing you're trying to brush off your face? That would be the floor.

Says it all about doing these.