People have sent me tons of emails regarding the Tabata class I started attending back in January, and I've been meaning to address them for months. Well, today is that day dear readers!
For those of you who aren't familiar with the Tabata protocol, it's an interval training exercise which consists of 20 second intervals of high intensity exercise, followed by 10 seconds of rest. You do 8 sets of each exercise, making each Tabata last 4 minutes- so for each Tabata, you are working for little shy of 3 minutes and resting for about 1 minute.
It's intense.
The trainer for my class at Equinox (worth reiterating- best money I spend each month. If there is an Equinox near you, and you can swing it, JOIN. JOIN JOIN JOIN. I love this gym so very much- clean, great classes, great equipment, never a wait for a machine. It's just lovely.) switches up the class each week, but there are some primary exercises we do almost every class:
Burpee pushups using either a Step 360 or a Bosu:
I personally LOVE the Step 360 and want one for my apartment for me to just jump around on because I think it is the funnest thing ever, although burpees are WAY EASIER on the Bosu.
In case you are lucky enough to not be familiar with Burpees- enjoy:
For the 360 burpees, you start out by jumping onto the 360, then jump off and continue the burpee like on the video, but you do your pushup with your hands on the 360, which forces you to use your core to keep you stabilized.
FUN.
Other exercises:
Using the 360, you start out with one foot on the 360, then jump over to the other side landing with the opposite foot on the 360. Over and over and over.
Medicine ball jumping jacks- pretty self explainatory- jumping jacks while holding a medicine ball (I used 6 lbs). When you jump out, you raise the ball overhead, when you jump back together, you lower the ball waist level.
Sitting on the 360, with legs elevated and do bicep curls with free weights. Lots of core work.
Lateral Sprints with Weighted Bar- This one really sucks. You start out holding a weighted bar in front of you- the bar has one end resting on the floor, you are holding the opposite end in your hand. You run laterally while lowering the bar to floor level (the bar should touch the floor, requiring you to squat). Then you run back the other direction, lowering the bar on the other side. I'm not sure if this makes sense. Here is an illustration.
The bar is long enough that it takes 3 steps to completely lower the bar to the ground, and you are sprinting while you do it. It sucks sucks sucks and I love it.
There is usually at least one Tabata that involves squats and lunges while holding a weighted bar or free weights.
Tricep pushups on the 360- you usually sit in front of the 360, with your arms behind you on the 360 and do pushups.
Jump Squats- Jump onto the 360 and land in a squat, jump off and land in a squat. BURNS. IT BURNS.
There is also usually one Tabata that focuses on abs.
Anyway, like I said, I LOVE THIS WORKOUT. I hate people who are all "I love working out, I just get such a high."
Well, I love TABATA. I get such a high.
I don't feel better about myself all week than I do during that 45 minute class and for about an hour afterward. I feel stronger than I ever have, my endurance is greater than its ever been (my regular cardio workouts are beyond easy now) and I think the class is just plain fun. It's the same people week after week, and we all have a "yep, we're doing this" bond. I used to hate group fitness, but now I really love it. Having people to compete with is so motivating.
And yes, I've lost a lot of weight and body is in better shape than it has ever been in my entire life.
I would love to answer any questions you guys might have about this workout. From what I can tell by searching online, it seems that a lot of Cross Fit gyms incorporate Tabata into their workouts if you are looking for a class.
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