This post is part of my partnership with Bayshore Fit. All opinions are my own. Thanks for your support of My Healthyish Life.
Potato, potahto, tomato, tomahto, tabata, tabata. That’s how the saying goes, right? Tabata, pronounced ta-bah-ta, is all the rage in the fitness world…for the right reasons. Tabata involves 20 seconds of work immediately followed by 10 seconds of rest. Repeat for a total of 4 minutes. There’s only one caveat: you have to push yourself. To. The. Max.
In order to reap the benefits from tabata, you must perform at a high level of intensity (i.e. breathing heavy, sweating, red-face, whatever your hard workout looks like). You can use any exercise of your choice, even starting with a basic squat if you’re new to this method.
Earlier last month I had the opportunity to take a Friday night tabata class at Bayshore Fit. The class, aptly named “T.G.I.F” (Tabata Get Intense Friday), is located in the Shed, their hybrid-training facility with many “fun” workout tools (think tires, battleropes, kettle bells and TRX straps). Every “TGIF” class is different but the concept is the same: six circuit stations, a large timer on the wall and 20 seconds on/10 seconds off at every station before moving on. If you’re in the Tampa Bay area, stop by Bayshore Fit for a healthier happy-hour on Friday, at least before going out for drinks :)
The trainers at Bayshore Fit created the workout below for My Healthyish Life readers with the goal of showing that you can get a great, sweaty workout in a short amount of time. As for equipment, you only need dumbbells and a step, but you can eliminate the dumbbells if needed.
Instead of counting for 20 seconds (because we all know that counting speeds vary), I recommend downloading an interval timer app or just using the stopwatch on your phone. Of course, the intensity will vary due to fitness levels, and consult with your doctor before performing strenuous activity.
P.S. Don’t make fun of my “serious” face.
Tabata 1- Inch Worm Push-Ups: Stand with your feet at hip width. Hinge forward at the waist and touch the floor with your palms. Walk your hands forward slowly, alternating your left and your right. Keep going until you are in a push-up position. Now, keep your hands in place and slowly take short steps with your feet, moving only a few inches at a time. Continue walking until your feet are by your hands, keeping your legs straight as you do so. Repeat. (Description source)
Tabata 2- Squat Jumps: Start with your arms by your side, feet shoulder width apart, head up, and back straight. Keeping your back straight and chest up, squat down until your upper thighs are parallel to the floor. Now, pressing mainly with the balls of your feet, jump straight up in the air as high as possible, using the thighs like springs. When you touch the floor again, immediately squat down and jump again. Repeat. (Description source)
Tabata 3- Toe Taps: Stand behind a step, platform or plate weight (as shown) and touch the right toe on top. Jump up, switching the feet in the air to touch the left toe on top. Continue, going as fast as you can. (Description source)
Tabata 4- Step-Up + Shoulder Press: Holding dumbbells, place one foot on a box, step or stair. Bend your elbows to bring the weights to shoulder height. Step up, and, at the same time, press the weights overhead. Carefully step down and lower weights. Repeat, switching sides every time. Note: if you don’t have access to dumbbells, simply perform step-ups. (Description source)
Tabata 5- Plank Row: Place your hands on a pair of dumbbells and set your body in a push-up position. Make sure that your arms are completely straight with your hands directly beneath your shoulders and your palms facing each other. Keeping your abs tight and elbows close to your body, row one dumbbell off of the floor, pulling your elbow as high as you can while you squeeze your shoulder-blade back. Return the dumbbell to the floor. Repeat, switching sides. Modification: Lower knees to floor. Note: if you don’t have access to dumbbells, perform a basic push-up. (Description source)
Tabata 6- Bicycles/Boat Hold: *For the first 20 seconds of work, perform bicycles. Rest for 10 seconds. Then, for the next 20 seconds of work, perform a boat hold. Alternate exercises every round.*
Bicycles- Lie on your back with your legs bent and hands behind your head. Lift your head, shoulders, and upper back off the floor and simultaneously move your right elbow and left knee toward each other while straightening your right leg (don’t let it touch the ground). Draw your right knee back up and immediately move your left elbow and right knee toward each other while straightening your left leg. Repeat, alternating sides. (source)
Boat hold: Begin in a seated position with your knees bent and your feet resting lightly on the ground as you balance on your sit bones. With your core engaged, lengthen through your torso and recline slightly, avoiding any rounding of your back. Extend your arms straight out in front of you, then extend your legs, creating a V-shape with your torso and legs. Breathe comfortably throughout the move. (source)
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[email protected] says
This workout is AWESOME and so is the graphic!!! I’ve always wanted to make one of those!!
[email protected] recently posted…7 Perfectly Designed Foods
Margaret @ youngandrungry says
This looks like such a good workout and you do it well! I love those inch worm pushups. Somehow I can get in so many more when I do it that way maybe because my arms get a little break, but I’m working more parts of my body! This post is awesome!
Margaret @ youngandrungry recently posted…Gluten Free + Old Vennice Pizza Co
The hardest part of inch worm push-ups is keeping my damn legs straight. My hamstrings don’t want to have it!
Ellen @ My Uncommon Everyday says
I love tabata-style workouts! You get the awesome combo of a super-sweaty workout and a convenient one. Also love the graphic!
Ellen @ My Uncommon Everyday recently posted…My Heart Is Smiling
Thanks, Ellen :) The quick workout is such a selling point, and the sweat is (of course) the bonus!
Brie @ Lean, Clean, & Brie says
LOVE this tabata workout! Definitely pinning it so I can do it soon :) I have never been to a tabata class (I never realized they had them), but love doing them at home because they work up such a sweat in a quick period of time.
Brie @ Lean, Clean, & Brie recently posted…Black Bean Tuna Collard Green Wrap
Thanks, Brie! This was my first time hearing of a tabata class but hopefully the trend spreads soon :)
Sarah @pickyrunner says
We’ve been doing similar workouts to this at crossfit and they are HARD. The plank rows leave me sore for days haha it’s a great workout though and I’m so much stronger because of them.
Sarah @pickyrunner recently posted…Where I’ve Been
Tabata is always deceivingly hard for me. I love the plank rows and have found myself more stable than normal (hopefully getting stronger!).
ACKTIVE LIFE says
I love these kind of workouts! They are efficient and get the job done, so you can be in and out of the gym in no time…Thanks for sharing! XOXO
ACKTIVE LIFE recently posted…Powerflow Yoga Studio In New Jersey
Exactly the goal!
I just did a tabata style workout the other day that left me soo sore, so I will for sure be trying this one!!
I did this again today and I think my legs will be angry/happy/sore tomorrow :)
I love how focused you look in the pictures. Tabata style workouts are one of my favorite kinds of workouts, but I need to be better at pushing myself hard during them. You’re pretty inspiring!
Emily recently posted…Building A Perfect Yogurt Bowl
I’m glad you think I look focused and not angry :)
LOOK AT U!!! 2 LEGIT! Love this can’t wait to try it :)
Christina recently posted…4 Workout Plans to Follow for Cross-Training
Amanda @ ExploringLifeAndThings says
Love this! Looks so simple but also challenging. I haven’t done any tabata style workouts in awhile but this is such a good one that I may have to :)
Amanda @ ExploringLifeAndThings recently posted…Make a Difference 5k Race Recap
It definitely tricks you because it LOOKS easy! I did it today and the squat jumps alone were rough.
Cayanne Marcus @healthyezsweet says
How cool that you got to partner with this fitness studio to bring workouts to your readers! I love all of these moves, but I’m not crazy about the 20 sec/10 sec split for 4 minutes. That being said, I know Tabata is a fave of many friends and bloggers I look up to- so I’m glad it’s out there and that you had this awesome experience!
Cayanne Marcus @healthyezsweet recently posted…WIAW 4/6/16
I can see how people wouldn’t like tabata, so I understand! I think it is appealing to many people because of the short duration. Although the intensity is key!
Liz @ The Clean Eating Couple says
Tabata always leaves me feeling SO full of energy! It’s such a great workout in short period of time.
Liz @ The Clean Eating Couple recently posted…Toasted Rosemary Walnuts
I did this again today and that’s a perfect way to describe it! 30 minutes went by really fast.
Looks like a great workout! I used to love inch-worm pushups, and I just realized how long it’s been since I’ve incorporated them in my routines! Definitely pinning this one for later.
If you’re looking for more tabata workouts, I actually posted a cardio/legs-specific tabata on my blog just a couple weeks ago!
Thanks, Kara! I’ll have to check your outs. Always look for quick, effective workouts.
kerri mcgrail says
I think Tabatas may be my favorite type of High intensity workout. There was a class that I took over the summer that was tabata based and it was amazing! Just enough time to catch your breath before going all out again- love it!
kerri mcgrail recently posted…10 Best Sources of Plant Based Calcium
Exactly! No matter the exercise, whether it involves jumping or weights or something else, I’m always breathing heavy.
Kristy @ Southern In Law says
This looks like such a great workout! I only workout by myself, haha!
I don’t have a gym membership so it’s just me, myself and I in my home gym! :P
Kristy @ Southern In Law recently posted…Recipe: Gluten Free Homemade Cream of Chicken Soup
No gym, no problem ;) I sometimes get the best workouts at home (using only bodyweight)
Jessica Simpson says
Tabata workouts look great. Although, right now I do few of the Tabata workouts explained in this post. As of now, I haven’t tried Bicycle/Boat Holds. With the description, I’ll definitely try it out.