Skip to main content

Ten Day Tabata Challenge

Tabata training rocks and it's a very simple and easy way to increase both your aerobic and anaerobic system in as little as 4 minutes a day! I know, it's almost too good to be true. 



Here's how it works! All you have to do is pick between 1-4 exercises to perform a 20 second interval of hard work with a 10 second interval of rest. The chosen exercise or exercises should be intense enough to truly challenge you. The coolest part of Tabata training is you're done in 4 minutes! That's right just 4 minutes of training can get you incredible results with an increased metabolism, cardiovascular and muscular system!


Quick History of where Tabata came from

Dr. Izumi Tabata, a Japanese scientist, along with his research team from the National Insist of Fitness Sports in Tokyo discovered tabata training. They conducted a research study with two groups. Group 1 worked out at a moderate intensity level for one hour 5 days a week for 6 weeks. Group 2 worked out at a high intensity level for 4 minutes with intervals of 20 seconds of work to 10 seconds of rest. 

Results for Group 1 - moderate intensity level 1 hour workout
- Only increased cardiovascular system but showed no increase in the anaerobic system (muscular) system.

Results for Group 2 - High intensity interval - 4 minute workouts
- Increased the cardiovascular (aerobic system) and increased the anaerobic muscular system by 28%. 

This is a workout choice proving that quality beats quantity. This is why the workouts I've released over the years through my live classes, Kettlebell DVD's, programs and online classes include a ton of interval training. People have complained in the past about taking rests because the mindset of resting sounds lazy. Studies have proven over and over again that rest is required to take your aerobic AND anaerobic system to the next level!

To read more information about the study you can see it right here

Now for the FUN details on how to do the challenge.






Ten Day Tabata Challenge

Directions: Pick a challenging exercise that you can go all out, safely, for 20 seconds or work to 10 seconds rest. You will perform 8 - 20 second work intervals with 10 second rest intervals. Below are sample Tabata's as well as a favorite Tabata of mine. 

Sample Tabata 1 - 4 sets for a total of 4 minutes


Jump Squats


Sample Tabata 2: - 2 sets for a total of 4 minutes

1 arm Swing
1 arm Swing
Burpees
Jump Squats 



Sample Tabata 3: 8 sets for a total of 4 minutes

2 Hand Swings 

Sample Bodyweight Tabata 4: 

Bodyweight Squats
Mountain Climbers
Jumping Jacks
Jump Squats



One of my Favorite Kettlebell Tabata Workouts

High Pull, Catch & Squat
Kettlebell Swings
1 Arm Snatch
1 Arm Snatch


Go through this 2 times through. If you're an over achiever do a double Tabata!




#tendaytabatachallenge


Great Exercises options for your TABATA workouts

Jump Rope
Snatch
Body Weight Squats
Kettlebell Swings
1 Arm Snatch
High Pull, Catch & Squat
Jumping Jacks
Star Jumps



Share with us your tabata. Hashtag #tendaytabatachallenge 


Hope you have an amazing time with this challenge. This can be done any time and any place. You don't even need equipment just a timer. Feel free to post your challenge for the world to see. I'll share it if I find your hashtag or if you tag me. 
We also have a challenge group page on Facebook called Lauren Brooks Fitness Challenge if you want to post your challenge privately here. 










Facebook: @LaurenBrooksFit
Twitter:      @laurenbrooksfit



























Comments

Popular posts from this blog

What Doctor's don't tell you after a C-section

I have now been through 2 C-sections since writing this blog post and thankfully I've recovered beautifully from both with the appropriate progressions. For those who are new and are just finding me.

WELCOME!

First let me say I did NOT want a C-section. I did everything in my power to avoid the first and even the second. I'm a kettlebell fitness strength and conditioning coach who relies on her body to share, teach, educate, and I was under the impression that having to give birth via C-section would and could destroy my body and career. Boy was I wrong! If you're feeing the same way, start by reading this article I wrote many years ago that still applies today!

Many people have asked and here is part of my experience.  I don't claim to be a medical expert but not only have I successfully healed my C-section, my abdominals are no longer numb, and I've successfully helped others who've had multiple C-sections (even some 20 years ago) find their core again.  I d…

Let's Talk About Butts (Butt "on" Workouts)

To lift or not to lift, that is the question.  Despite the popular sayings, "Strong is the new Skinny" or "Strong is the New Sexy," there is still a large portion of the female population that will shy away from lifting solely due to their fear of bulking up or building too much muscle.  I'm not going to tell you that heavy weights won't help build muscle and I'm not going to deny the fact that some women can build muscle easier than others.  


Let's start with the photo below.  This is a nice example of the female backside that shows two different body types.  The woman on the left falls in the category of an ectomorph, which generally means skinny, little muscle, and a very high metabolism.  She could probably eat what she wants and stay skinny.  If she committed to a butt strengthening and enhancing program, filled with exercises such as squats, deadlifts, and kettlebell swings, developing the butt on the right would still be unlikely.  Through h…

21 Day Squat Challenge - #21DaysOfSquats

Welcome to the 4th annual Squat Challenge! 


**BY POPULAR DEMAND WE ARE DOING THE SQUAT CHALLENGE AGAIN ON FEBRUARY 1ST 2019**




Why Squat? Squats are one of the most beneficial exercises to practice. I could sit here and tell you how squatting makes you stronger, more conditioned, firms your legs and butt, improves digestion, increases energy and mood, but I'm sure you know the endless amount of benefits. A few people who've participated in the past squat challenges chose to share their experiences which I've shared below.

 So let's just get to squatting! Beginners are welcomed! Join our Challenge Today here and read the easy rules below! 

Do you plan on doing more than the Squat Challenge? If you want a workout plan... hundreds of people in Lauren's Playground will be doing programs like Upper Body Bliss and the Tushy Toning Transformation in conjunction with the 21 Day Squat Challenge. This year we will have a RESET program that coincides well with the Squat Challenge.…