Tabata is a workout you must try and one that will really get your muscles working. The idea is to perform an exercise for 20 seconds followed by 10 seconds rest. You can do this program with any exercises you choose. Below are 2 sample exercise programs to get you started.
Tabata Upper Body – 20 seconds on and 10 seconds off. Repeat cycle 3 times. You can do the below exercises standing, using a ball or on the floor. You will need a set of dumbbells.
Bicep curls – hold weights in each hand and keep your arms close to your body. From here bend at the elbow and curl your arms up.
Overhead shoulder press – Take your arms to 90 degrees and bring your arms up over your head to touch the weights.
Hug the tree – holding weights in each hand bring your arms to shoulder height. Imagine there is a tree in front of you; bring your arms in, as if you are hugging the tree. Keep your elbows slightly bent.
Overhead triceps extension – Holding one weight with both hands take your arms up over your head. So the weight is behind your head. From here extend your arms up, making sure not to lock your elbows.
Serve the tray – Take your arms in front of you at shoulder height (weights facing up towards the ceiling) and then take them out to the side and back in. Keep your wrists nice and flat.
Bent over row – sit on a ball or a chair. Lean forward, weights under your legs and now bring your arms up. Squeeze your shoulder blades and keep your elbows close to your body.
Bench press – Lying on the floor or on the ball (your head and shoulders should be resting on the ball) take your arms to 90 degrees. Bring your arms up to the highest point of your chest.
Flies – Lying on the floor or on the ball (your head and shoulders should be resting on the ball) take your arms out to the side. Weights face up towards the ceiling. Bring your arms up to the highest point of your chest.
Tabata Core – 20 seconds on and 10 seconds off. Repeat cycle 3 times. Make sure to breathe and keep your abs nice and tight. You will need a mat or a carpeted area.
Criss cross – Lying on your back, bring your legs and head off the floor. Keeping your hands behind your head, bring your right elbow to the left knee, simintanously extending your right leg. And then switch.
Double leg stretch – lying on your back lift your head off the floor and hug your knees. From here extend your arms and legs out. Bring in and repeat.
V-sit – Sit on your hips and lean slightly back, lifting your legs off the floor. Your knees and feet are together with knees bent. Take your arms are out to the side. Hold this for 20 seconds.
Single leg stretch – lying on your back bring your head off the floor. Bring your right knee in, place your hands on that shin. At the same time your left leg should be extended out. Switch and keep repeating.
Lower legs down and up – Lying on your back take your legs straight up and from here lower your legs down and up (both legs together).
Single leg drop – Lying on your back take your legs straight up, from here lower right leg down and up and then the left leg.
Leg circles – lying on your back take your legs to 90 degrees and circle the legs one way.
Leg circles – circle the other way.