Tabata Workout and Free Music

By on August 14, 2014

Hey guys! I went into tabata in detail in the last post, but just to recap it’s a form of high intensity interval training during which you train for 20 seconds, pause for 10 seconds and repeat. Only during those 20 seconds you are going flat out.┬áThis nightmare continues for a whole 4 minutes (8 ‘sets’ in total) and then you collapse. Like so: What’s ace about tabata is that really amps up your metabolism for all-day effects. Using this workout about 3 times a week is enough to see real weightloss. Bodybuilders can add it to the end of their sessions as a ‘finisher’ to get ripped and everyone else can just use it on its own. Don’t do it more than three times a week unless you’re super hardcore or you can end up with adrenal fatigue. And don’t dive into it either: build up to the 4 minutes. The first time I did tabata in a while I went to 8 minutes (stupid) and then could feel my heart pumping like a squishy pulp. This is powerful stuff, so be sensible! Tabata is also perfectly suited to ‘resistance cardio’ – that means cardio that involves a little weighted resistance (bodyweight or iron). This stimulates even more of a hormone response (especially if you involve as many muscle groups as possible – hence why it’s good to do something different each 20 seconds). It also protects your muscles from being cannibalised for energy and it’s great for getting a toned/firm look. In this workout I did:

  • Kettlebell Swings
  • Ring Dips
  • Decline Sit Ups
  • Press Ups
  • Chin Ups
  • Kettlebell Swings (again)
  • Bodyweight Rows
  • Squats

Kettlebells are ideal because they let you really build up momentum, they’re heavy and they use lots of muscles.

Free Tabata Music File

In the video you’ll notice I use a piece of music as a guide. I made this on a whim,┬ábut perhaps you might like to give it a go yourself. You start when the rock kicks in, and you stop once it fades out and the spacey stuff starts. Good luck!

Download the tabata track here


About Adam Sinicki

Adam Sinicki, AKA The Bioneer, is a writer, personal trainer, author, entrepreneur, and web developer. I've been writing about health, psychology, and fitness for the past 10+ years and have a fascination with the limits of human performance. When I'm not running my online businesses or training, I love sandwiches, computer games, comics, and hanging out with my family.

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