3 How to do Tabata

To do Tabata effectively and safely, you need to follow some basic guidelines and principles. First, you need to choose an exercise that is challenging but suitable for your fitness level and goals. You can use bodyweight exercises, such as squats, push-ups, or burpees, or equipment-based exercises, such as kettlebell swings, dumbbell thrusters, or rowing. Second, you need to perform the exercise with maximum effort and intensity for 20 seconds, followed by 10 seconds of rest, for eight cycles. You can use a timer or an app to keep track of the intervals. Third, you need to warm up before and cool down after the Tabata session, to prepare your body and prevent injuries. You can do some dynamic stretches, mobility drills, or light cardio for 5 to 10 minutes each. Fourth, you need to recover properly between the Tabata sessions, to allow your body and mind to heal and adapt. You can do some low-intensity activities, such as walking, yoga, or meditation, or take a day off. You also need to eat a balanced diet, drink plenty of water, and get enough sleep.

4 How to vary Tabata

To avoid boredom and burnout, and to keep challenging your functional fitness, you can vary your Tabata workouts in different ways. One way is to change the exercises or the order of the exercises, to target different muscle groups or movement patterns. For example, you can do a Tabata session with four exercises, such as squats, push-ups, lunges, and planks, and rotate them every cycle. Another way is to change the duration or the ratio of the intervals, to adjust the intensity or the volume of the workout. For example, you can do a Tabata session with 30 seconds of work and 15 seconds of rest, or with 10 seconds of work and 20 seconds of rest. A third way is to change the frequency or the number of the Tabata sessions, to modify the frequency or the total time of the workout. For example, you can do a Tabata session once or twice a week, or do two or three Tabata sessions in a row.

5 How to combine Tabata

To complement and enhance your functional training, you can combine Tabata with other forms of exercise or training methods. One way is to combine Tabata with strength training, to improve your muscular size and power. For example, you can do a Tabata session after a strength workout, or alternate between a strength exercise and a Tabata exercise. Another way is to combine Tabata with endurance training, to improve your aerobic capacity and stamina. For example, you can do a Tabata session before an endurance workout, or mix between a Tabata exercise and an endurance exercise. A third way is to combine Tabata with mobility training, to improve your joint health and range of motion. For example, you can do a Tabata session with mobility exercises, such as inchworms, bear crawls, or spiderman lunges, or do some mobility drills between the Tabata cycles.

6 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?