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Monday, March 23, 2020

Quarantine Tabata

Stuck at home and can't get to the gym? Feeling like the subject of judgmental stares if you run outside? Don't let the Corona Calories pile on; exercise at home! 

"But Elsa, I don't have any equipment! And I don't want to order a treadmill; who knows who touched it? Plus, I'm broke big time." 

I gotcha.  

Tabata is just what the doctor ordered (in addition to hand washing, social distancing and not touching your face). 

Tabata is an interval workout but it's not just any random intervals. It's super scientific, y'all. That's what I love about it. Dr. Tabata, a Japanese Scientist, helped to design the workout for the Japanese speed skating team. The method (or "the Tabata Protocol" as it is technically called) helped to improve their times, even with just one set of Tabata. That's only 4 minutes of work!! 

Here's how it works: 
20 minutes of high intensity exercise 
10 seconds of an active recovery 
8 times 

= 4 min 

High Intensity exercises are things like: 
jumping jacks
running with high knees
jumping rope without the rope 
burpees 
mountain climbers
jumping squats

Active recovery moves are things like a step-touch, a march or a hamstring curl. 

Your heart rate goes way up on the 20 seconds and comes down to the middle on the 10 seconds. 

Here is an example video I made for you! This is one set of Tabata--4 minutes. I like to alternate two moves (like I am doing here) but you can do the same move eight times or do one move four times, another move four times. 


If you do have some equipment like light weights or bands, you can incorporate those too. 

I like to do jumping jacks with a band on my legs and a band on my arms or punches side to side with weights or repeater knee on a step (bottom step of staircase) with weights. 

So how many rounds should you do? That is totally up to you!! If Tabata is your workout for the day, you should probably do 4-6 rounds. Today I did the treadmill for 20 min. and two rounds of Tabata. It's a great supplement to a moderate workout. 

Oh, and DO get a free Tabata timer to use on your phone. I like this one, Tabata Stopwatch Pro: 



Sure, you could just use a stopwatch but trust me, when you are working at Tabata maximum level, it is way too hard to remember what round you're on. 

Happy Quarantine Tabata-ing!