Train Your Muscles Tabata-Style

Level up your muscular endurance

“Tabata” is an amazingly versatile style of high-intensity interval training (HIIT). It is classically performed on a clock where each round includes 20 seconds of work followed by 10 seconds of rest for anywhere between 4 and 8 rounds (totaling 2-4 minutes).

Two to four minutes may seem like it is a very short duration, however, the intent is high exertion for 20 seconds with a very short duration of rest for just 10 seconds before you begin the next round. Staying strict to the time domain with just 10 seconds of rest between working sessions is what helps generate an elevated level of intensity.

The movements chosen will determine the “stimulus” or physical objective of the workout. One could choose to do body-weight movements to favor cardiovascular stamina, or one could choose weighted movements to also add muscular endurance to the stimulus goal.

Today’s workout includes 4 strategically selected, complimentary physical movements performed for 6 rounds each. We begin with dumbbell thrusters, move into push-ups, then on to dumbbell front squats, and finish with everyone’s favorite, burpees! There is 1 minute of rest after each 6-round Tabata, so do your best to push those 20-second working intervals!

Why is this a great workout for mid-life women? First, the weighted movements provide stimulation for your muscles and bones that are getting less stimulation due to declining estrogen levels. Second, the time domain stimulates cardiovascular endurance for a healthy cardiovascular system. Third, HIIT and strength training help improve metabolic health by burning fat and promoting glucose usage by the muscles which can help lower blood sugar.

Warm-Up

Perform each movement in sequence: 20 seconds up-downs, 10 seconds rest, 20 seconds air squat, 10 seconds rest, 20 seconds easy push-up, 10 seconds rest, then back to the up-downs until you do the entire sequence of 3 movements three times.

• Up downs

• Air Squats  

• Push-Ups (Easy option - It’s the warm-up! Elevate your hands on a stable box, step, or bench as needed to create a lighter load option) 

Movement Practice

Watch the movement demo videos and choose weights and options that you can confidently do for 10 unbroken repetitions, keeping in mind there are 6 rounds of 20 seconds of work (6-8 reps) with only 10 seconds of rest in between. Take 5-10 minutes to practice the movements and find your weights/options.

TIP: When selecting your weights and options for the workout, the goal is to challenge yourself during the 20 seconds of work, but AVOID going to failure. Ten seconds is not enough time to rest after muscular failure, so find the balance by experimenting with different weights and movement options during movement practice with the goal of feeling challenged for the last few reps but not ready to tap out.

Workout

• Dumbbell or barbell thrusters (6 rounds of 20 seconds of work and 10 seconds of rest) -

  1:00 rest

• Push-Ups (6 rounds of 20 seconds of work and 10 seconds of rest) *Elevate your push-up on a stable step, box, or bench as needed. Do your best to avoid push-ups from your knees.

  1:00 rest

• Dumbbell or barbell front squat (6 rounds of 20 seconds of work and 10 seconds of rest)

  1:00 rest

• Burpees (6 rounds of 20 seconds of work and 10 seconds of rest)

Cool Down

Try this 15-minute total body yoga sequence as a nice cool-down!

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