We made it to another Workout Wednesday!
This week, I’d actually like to address something I’ve overlooked in my past posts about Tabata training. I’m grateful my friend and true fitness pro Amy for pointing out a very crucial component when it comes to this type of high intensity training.
While you can do multiple sets of Tabatas to create killer 20-minute workouts, I forgot to mention that you need to rest for one minute between each four-minute Tabata round to allow for short recovery. (As a refresher, in a Tabata, you push out as many reps as possible of a certain exercise in 20 seconds, follow with 10 seconds of rest and continue until the four minutes are up.)
As Amy reminded me, taking a “big break” of one minute before moving from let’s say a squat-thrust Tabata to a push-up Tabata allows the heart rate to fluctuate between recovery and full exertion. Believe it or not, it’s also a way to make sure by the end of that fourth set, you almost feel like you can’t make that last 20-second work period and your muscles will be shaking and trembling. This is a surefire way to push your body hard, but not to failure!
If you have an iPhone or iPad , there’s a great fitness app that my UXF instructor Roberto introduced me to. It’s called Ultratimer. It does cost $1.99, but as I’ve become “addicted” to Tabatas lately, it’s great to have a tool that alerts me when to work and when to rest. Ultratimer features bells and buzzers and you can listen to your music and still hear all the signals. Click here to check it out.
So, what songs keep me motivated for these workouts? Here are some of my favorite Tabata tunes that come in just over or under the four-minute mark. (I think you’ll find they’re an interesting mix of music genres.)
- “Four Minutes,” Madonna featuring Justin Timberlake (How appropriate, right?)
- “Looks That Kill,” Motley Crue
- “Firestarter,” The Prodigy
- “The Fire,” The Roots featuring John Legend
- “This is How a Heart Breaks,” Rob Thomas
- “Where Have You Been?” Rihanna
- “You Walk Away (Edit),” TyDi featuring Audrey Gallagher
- “Points of Authority,” Linkin Park
- “Time of My Life,” 3 Doors Down
- “Get Better,” KMC featuring Sandy
- “Rebel Yell,” Billy Idol
- “Point of No Return,” DJ Encore
At the end of the day, whether it’s Tabatas, time on a treadmill or taking a Zumba class, finding the workout that works for you is the key to staying on track with all your efforts to have fun, be fit and feel fabulous!