Tabata Everything!

You can easily do this sprint workout at the gym, at your favourite park or in the middle of the jungle!

Tabata intervals are widely used in the fitness industry because of its many applications and benefits. The tabata interval consists of 20 seconds of all out effort followed by 10 seconds of rest. This means you have a 2:1 work to rest ratio. You repeat this interval for a total of 8 rounds for a total time of 4 minutes.

Tabata can be used with almost any exercise. I would suggest using it with exercises such as compound movements (multi-joint) to get the best response. It can also be used for Sprint protocols with running, skipping (double under), rowing, elliptical, biking, etc. This workout will be a serious leg burner, so prepare yourself mentally!

Begin with this warm-up

• 30 seconds of front to back leg swings (both legs).
• 30 seconds of side to side leg swings (both legs)
• 15 hip capsule rolls forward (both sides)
• 15 hip capsule rolls backward (both sides)
• To perform the hip capsule rolls get on your hands and knees, open your hip to the outside and imagine you are drawing a circle to the side with your knee.

Continue with dynamic stretches

These are not static stretches where you hold the position for a long time. You should be in the finishing position for a maximum of 2 seconds and then alternate sides.

• 30 Frankenstein walks
  • Kick one leg up (aim high) and touch your toes with the opposite hand. Alternating legs every repetition.
• 30 single straight leg lift
  • Start by having your feet side to side, bringing one foot back and up in the air while bending forward with a flat back and reaching with both hands towards the ground. Get as close to the ground as you can while maintaining a flat back. You should feel a nice stretch in your hamstring.
• 30 alternating quad stretch with calf raise.
  • Grab one ankle with the same hand and stick your knees together. While holding for a brief moment, perform a single calf raise with your opposite leg. Alternating sides for a total of 15 reps per leg.
• 30 Glute stretches
  • Raise one leg up and use both hands grab just below the knee to pull towards your chest. Try to keep a 90-degree angle in your leg with your toes pointed up. Alternate sides.
• 30 shoulder rolls forward
• 30 shoulder rolls backwards.

Complete running warm-up

For the first 3 sprints your rest will be the time that it takes you to walk back to the starting line.

• 100m (75% effort)
• 200m (80% effort)
• 300m (85% effort)
• Rest 1 minute
• 100m (90% effort)
• Rest 5 minutes

Now you are ready to workout!

• Tabata running sprints (run like the wind!)
  • 8 reps of 20sec on and 10sec off
  • Rest 1 minute
• Tabata squats
  • 8 reps of 20sec on and 10sec off
  • Rest 1 minute
• Tabata glute bridge
  • 8 reps of 20sec on and 10sec off
  • Rest 1 minute
• Tabata plank in push-up position
  • 8 reps of 20sec on and 10sec off

Notes:

• If you have no room at all to run, mountain climbers could be a suitable substitute.
• Glute bridges for this workout will be performed by laying on your back planting your feet to the ground and pushing through your heels to bring your hips up to a lock out position. Remember to actively contract your glutes and hamstrings to get the best effect. Keep your feet glued together in the plank and don't let your butt come down.

Enjoy! I will be making videos to demonstrate the warm ups and other movements soon so stay tuned! Don't forget to refuel after your workouts. Pumpkin muffins are a great choice ;)

By Raphaël Lantinga