No Time to Get to the Gym? Tabata with me Instead!

Watch No Time to Get to the Gym? Tabata with me Instead! video on DTube

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## A quick yet intense at-home workout to get that body moving!
Hello Steemians! Plans for the gym fell through today, but that didn't stop me from getting in a good workout. Follow along if you'd like or just use this workout for ideas.

I love Tabatas! Why? They are quick, intense, extremely effective at improving both cardiovascular (aerobic) systems as well as anaerobic (muscular) systems . . . and did I mention quick?

In this video, I talk about some of my fitness goals, discuss Tabata protocol, and perform the actual 4+ minute Tabata (thus the lengthy video) =0)

If you are going to do this workout, be sure to gradually increase your heart rate by completeing a 5 minute warm-up. Also, be sure to determine your maximum heart rate (HRmax) and monitor it throughout the workout. During High Intensity Interval Training (HIIT) sessions, like Tabata, it is common to be within the range of 80 to 86% of your HRmax.

Also, be sure to complete a cool down/stretching routine.

And finally, please exercise (no pun intended) care and good judgment. If you are new to this style of training, take it slowly. Tabata style training may not be right for everyone. According to Porcari and Talisa Emberts, M.S., as cited in the article listed below,

"based on the intensity of a Tabata workout, the average non-exerciser should be very careful with this type of training. “It could be potentially dangerous for them to be working this hard,” [Emberts] says. “Before people even attempt Tabata they probably need to have a pretty decent baseline level of fitness.”

To learn more about Tabata, check out the article "Is Tabata All It's Cracked Up To Be?" on Acefitness.org https://www.acefitness.org/prosourcearticle/3497/is-tabata-all-it-s-cracked-up-to-be

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The Tabata

Jumping Jacks - 20 seconds
Active Rest - 10 seconds
Jump Squats - 20 seconds
Active Rest - 10 seconds
Sprints - 20 seconds
Active Rest - 10 seconds
Dumbell Swings - 20 seconds
Active Rest - 10 seconds
Lateral Jacks - 20 seconds
Active Rest - 10 seconds
Upright Dumbell Rows - 20 seconds
Active Rest - 10 seconds
High Knees - 20 seconds
Active Rest - 10 seconds
Bent Over Dumbell Rows

Hope you have a great Workout!

I'd love to hear from you! Let me know if you gave this workout a try! Do you Tabata? What style of training do you prefer?

Steem On Steem Strong!

Chanel

music by bensound.com