Short and Effective: Tabata Protocal

Jumping rope is a great way to perform Tabata Protocol. Minimal equipment so you can do it almost anywhere!

What is Tabata? Before my pregnancy slowed me down I was very into Tabata training. It’s an amazing workout that you can perform doing almost any type of cardiovascular exercise. Many people do it with weight training however this is not recommended to try immediately. Running, cycling, rowing, the elliptical and jumping rope are a good way to start, then work up to more intense cardio, like burpees, mountain climbers and cliometric jumps. If you insist on using weights make sure to ease into this, do not use them before you have trained tabata style enough that you are prepared for the intensity.

Tabata Protocal is a form of interval training which feature 20 seconds of maximum intensity exercise, followed by 10 seconds of rest.  The sequence is repeated 8 times for a total of 4 minutes of work.  Tabata intervals are named for the Japanese doctor who’s study showed that these shorter periods of high intensity exercise followed by minimal rest have a greater impact on fat burning.

The original Tabata Protocol requires the following:

  • 5 minutes of warm-up
  • 8 intervals of 20 seconds all-out intensity exercise followed by 10 seconds of rest
  • 2 minutes cool-down

This workout is short and effective, you don’t get much better then that! And you can do it anywhere, try it at home with this online Tabata Clock. It’s exhausting but truly invigorating. I can’t wait to get back to it!

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