The Tabata method is 4 minute drill that is supposed to the most effective method of developing both aerobic and anaerobic endurance. "Tabatas" are performed like so...
Select any exercise that allows to you do 8 or more repetitions in 20 seconds such as Jump Rope, Mountain Climbers, Pushups. Perform 8 rounds of 20 seconds work and 10 seconds of rest. I love this drill because it is easy to talk yourself into working out for 20 seconds at a time yet a 4 minute drill will leave you sucking wind and you heart racing.
Recently my favorite Tabata drill is to perform Half-Snatches with a light Kettlebell (16kg). A half snatch is where I perform the snatch but stop the movement so that my arm finishes parallel to the ground. The KB touches lightly against the back of the wrist then I immediately pull the KB downward to begin the next rep. The combination of using a light Kettlebell and a half snatch allows me to move at a much faster pace and perform more reps without worrying about a heavy weight overhead.
Some tips for maximum effectiveness:
Select Exercises that are safe to perform when fatigued.
Count your reps and always try to meet or beat your last number.
After ten seconds rest begin your next set immediately be ready to perform your first rep before the next 20 second interval begins. You must actually perform 20 seconds of work and not waste precious time starting your first rep.
Multiple Tabatas can be performed back to back... 4 minutes of one exercise, 4 minutes of another and so on.
Enjoy the Pain!
Omaha's Longest Standing Provider of Certified & Kettlebell Instruction.
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