Move It Monday: 4 Minutes to Fit with Tabata

Tabata

Things are going to be changing around here on this space and it is WAY overdo. After my grandma passed a whole new shift happened to me, I really zeroed in on who I want to serve and who I can bring the most value to. It took me many years, if you are a boss babe you know the importance of having a niche, I always had one but not a clear and defined one which has now shifted. My new website will launch soon to reflect this change and with my hair makeover (check that out here), website re-launch and some new things coming your way I can say 2016 is the year of the SHIFT.

Tabata Training

To kick off this newness shift, I will be sharing quick,effective workouts once again. I did a survey from my newsletter subscribers and learned you all missed the workouts I used to post back in the day. For those new around here, I have been around for 6+ years, I started with horribly written content, poorly lit non-styled food posts and organic beauty tips, things have truly shaped up and gone several different directions. I have thrown in the towel 20 times, almost clicked delete and erased everything! Every time I went to give up on my blog I would get an email from a reader or an opportunity like working with Ehow.com or speaking at a women’s entrepreneur event about running a blog and a business which would re-spark my love for sharing my passion of moving and eating delicious nutritious foods. Honestly…you guys, things have gone back and forth but one thing is for certain, I truly have a fire in my heart to share my knowledge.

So to kickstart the fun I want to talk about my favorite way to shake things up during my busy workday and create shifts in my life and that is..

Tabata Training

4 Minutes to Fit

What is TABATA?

A quick 4 minute burst of intense cardio will help burn that extra fat and keep the flame firing for several hours after your workout.

  • Tabata is a high intensity interval workout system that was researched in Japan by Izumi Tabata who studied two groups of athletes to compare moderate high intensity interval training to high intensity interval training
  • Tabata found that the group testing the high intensity interval training improved both there anaerobic (without use of oxygen) and aerobic (use of oxygen) systems while the other moderate high intensity interval training group only improved there anaerobic system.
  • Tabata produces incredible result in under 10 minutes which for most would equal the amount of 45 minutes on a steady cardio machine

Basically Tabata training is:

  • Pushing hard for 20 seconds, resting for 10 seconds and repeating that 7 more times for a total of 8 rounds

I love working out for several reasons but to name a few..

♥ Clarity:: Literally the minute after I lose my mind on a project or get in a fight with my computer I either swing my kettle bell or jump rope. I talked about this on Facebook Live two weeks ago and am dead honest. I literally pretend like I am battling my frustrations with running a business by knocking it down with a kettle bell or whipping it with a jump rope. This movement creates a surge of motivation in me and I can get really clear on what exactly is really going on inside of me. Sometimes our anger and frustration roots from somewhere/something else so it is super important to get clear on that root so you can yank it out and rid of the negative energy surrounding it.

♥ Creative Flow:: What do you feel like after you move? I literally feel a surge of happiness, ideas and mindfulness all at the same time. My spirit literally soars and if I spend a rest day literally resting I have to do some yoga poses or something, it can be hard for me not to experience that high after I workout. Like I said above, I get SUPER clear after I workout and my creative flow just goes..I don’t know what it is but I have learned to keep a journal or sketch pad around for post workout brain dump.

Tabata Training

♥ Confidence:: As you know working out not only shapes your body, rids of unwanted toxins floating around and gives you more happy go getter hormones, it can give you the boost of confidence that you need to complete a project or reach out to a potential new client. I am a pretty petite gal, at only 5’2 I feel so small against the world but not when I workout. I leave my practice as a champion who fought against her mind that said it was too lazy or there was too much to do that day..I literally compete against myself, mind over matter and it feels good. That conquer of that little NEGATIVE NANCY in my head makes me feel more confident to make bigger SHIFTS with my business. If you feel a lack of confidence in your business like that horrid hesitation to move up a level you HAVE to check out my latest mini course, 3 Ways to make MAJOR Shifts in your Business <—

♥ Fat Burning:: To make Tabata work for you, you have to literally give it your ALL, you must be out of breathe and literally winded post tabata. Scorching fat is no easy task and tabata is NOT easy by any means BUT the results will be there in time. Pair this intense workout with a proper clean diet and you will start to see shifts happen in your body. Now, I do recommend Tabata BUT if you want to make BIG changes to your body you have to pair it with a strength training workout program like my Fit and Fabulous 30 Day Challenge. However, if you are a boss babe running the show time might not be on your side so instead of making the “I don’t have time excuse”, I dare you for 30 days to wake up 8 minutes earlier and do a tabata every other day. If you want to join in the fun join my Facebook Group, we are doing a challenge everyday for 30 days! Just click here to request access.

TABATA WORKOUT Examples

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-Start out with a 2 minute light cardio warm up and a quick stretch-
  • Jump Rope-20 seconds
  • Rest-10 seconds
  • Froggy Jumps-20 seconds
  • Rest-10 seconds
  • High Knees-20 seconds
  • Rest-10 seconds
  • Mountain Climbers-20 seconds
  • Rest-10 seconds
  • Squat Jumps-20 seconds
  • Rest-10 seconds
  • Jump Rope-20 seconds
  • Rest-10 seconds
  • High Knees-20 seconds
  • Rest-10 seconds
  • Mountain Climbers-20 seconds
  • Rest-10 seconds

-End with a quick 2 minute cool down-

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-Start off with a quick stretch and 2 minute pre cardio workout. Try walking around the house in a steady pace, jogging on the treadmill or lightly jump roping-
  • Jump Rope-20 seconds
  • Rest-10 seconds
  • V-ups- 20 seconds
  • Rest-10 seconds
  • Jump Rope-20 seconds
  • Rest-10 seconds
  • Squats with 5 pound weights-20 seconds
  • Rest-10 seconds
  • Jump Rope-20 seconds
  • Rest-10 seconds
  • Lunges with 5 pound weights-20 seconds
  • Rest-10 seconds
  • Jump Rope-20 seconds
  • Rest-10 seconds
  • V-ups-20 seconds
  • Rest-10 seconds
-Do some light cardio for 2 minutes and stretch everything out!-
 
You now are ready for the day and mind what you place in your body! Your body is your temple, you only get one so make it a healthy one!

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Tabata Workout (Beginner)
 
Because of the intensity of Tabata training, I suggest starting out here and working your way up! The workout is 4 minutes which means you have to PUSH past your normal level of huffing and puffing..YOU HAVE TO MOOVE!
  1. Start with a light warm-up for 2 minutes, this signals the body and prepares it for exercise. Do some light jumping jacks, stationary jogging or just walk up some stairs nice and easy. For those who get out of the house and use a gym get on the treadmill and begin jogging at a 4-5.0 pace, moving your arms to increase heart rate. Stretch your body out as well!!
  2. You are now ready, keep close to a clock as you will need to be on top of your timing, or pick up a Tabata timer for free on your Ipod http://itunes.apple.com/us/app/tabata-timer/id391275156?mt=
  3. You will need a jump rope and I recommend an exercise/yoga mat as it is much more comfortable and NEVER forget your WATER BOTTLE!

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Tabata 
-2 minutes of light cardio to get your heart and body moving-
  • V-ups-20 seconds
  • Rest-10 seconds
  • Lunges-20 seconds
  • Rest-10 seconds
  • Squats-20 seconds
  • Rest-10 seconds
  • Jump Rope-20 seconds
  • Rest-10 seconds
  • Bicycle Crunches-20 seconds
  • Rest-10 seconds
  • Jumping Jacks w/ squat-20 seconds
  • Rest-10 seconds
  • Lady Push-Ups-20 seconds
  • Rest-10 seconds
  • Jump Rope-20 seconds
  • Rest-10 seconds
-2 minutes of light cardio to put your heart back on and breathe!-
-Simple yet very effective-
  • If you want a challenge do real push ups and put some 3-5 lb weights in your hands while doing those jumping jack squats!
  • Put yourself to work and PUSH yourself
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TABATA WORKOUT
-2 minutes of light cardio to get your heart and body moving-
  • Jump Rope-20 seconds
  • Rest-10 seconds
  • Air Squats-20 seconds
  • Rest-10 seconds
  • Wall Sit with Bicep Curl- 20 seconds
  • Rest-10 seconds
  • Jump Rope-20 seconds
  • Rest-10 seconds
  • Plank-20 seconds
  • Rest-10 seconds
  • Bicycle Crunches-20 seconds
  • Rest-10 seconds
  • Jump Rope-20 seconds
  • Rest-10 seconds
  • Squat Jumps-20 seconds
  • Rest-10 seconds

-2 minutes of light cardio to put your heart back on and breathe!-

Join My Free 30 Day Operation BOOTYCAMP Challenge

So I wanna know..

  • Did you try one of these workouts? What did you think of them?

  • Tabata sounds really interesting and I love how you gave examples to try! I’ll be doing on in the gym tonight. Cardio is my favorite!
    http://stopdropandvogue.com

    • Hi Taylor! I am actually doing a challenge of tabatas for the whole month of August if you want to join! I think you would really enjoy it! Let me know if you want to join its on facebook just search Operation Bootycamp and click join!

  • Great tips! Thanks so much. 🙂

  • CLEARLY Tabata works – because your body is BANGING lady!! 🙂

  • A great tip to follow, I would share this article with my girlfriend, thanks for sharing this nice tip

  • This is awesome! Thanks for the tips. I will starting tomorrow with those tips. You have a nice body, lady!

  • Thanks to your enthusiasm for sharing your knowledge, it’s very kind. This workout seems simple but effective, so I will start from the beginner as your suggestion. Wish you always happy with your work.

  • Your body is very nice. Thanks for sharing your experience in tabata works. I will try to have a good result.