Tabata Strength Workout

Tabata Training

Tabata is a workout which involves 20 seconds for anaerobic and high intensity training followed by a rest for about 10 seconds. This cycle is to be repeated 8 times and every workout that is very intense and short should take 4 minutes. The sheer intensity is the distinguishing feature between the other interval workouts and Tabata training. The intensity will build whenever there is a rise in oxygen debt since the rest-intervals are always shorter as compared to the work sets.

Tabatha strength workout

Tabata Strength Workout is a workout with a High Intensity interval which challenges each body muscle with whole and tough body exercises. Every Tabata set will include a strength training session for 20 seconds followed by a rest for 10 seconds. This is to be repeated for up to 4 minutes.
Warm up: A total of 10 minutes of the cardio, while you gradually increase intensity

Tabata Set 1:
Squat, Curl then Press-Right-Left

Stand in a staggered stance, move forward using the right foot, move backward using the left foot, squat down then have the weights curled up in a certain biceps curl. Press the weights overhead while you push toward your standing position. Lower these weights and repeat this for up to 20 seconds, then spare 10 seconds for rest. Use the left leg to make such move the next time.

Rear and Front Lunges Right-Left

Hold moderate weights, then use your right leg to lunge forward. To come back, push into a heel, lift your knee to obtain a balance challenge then get your right leg back to the reverse lunge. Repeat this for about 20 seconds then spare 10 seconds for rest. Use the left leg to make such move next time.
Alternate the exercise as you do each for up to 20 seconds prior to a rest that takes 10 seconds.

Repeat a total of 8 cycles and this would take 4 minutes.

Have a 1 minute rest

Tabata Set 2:
Hummer Curl Using Power Squat
Use both hands to hold heavy weights. Slightly swing the heavy weights back while squatting as you power the weights forward to a hummer curl when squatting to the lowest possible level. Rise while lowering the weights, and then repeat the same for up to 20 seconds and a rest for a period of 10 seconds.

Squat Press
Get the weights to your shoulder, then squat. Try pushing heavier weights overhead while you try to rise. Repeat this for up to 20 seconds followed by a rest for a period of 10 seconds.

Rest for a Minute

Tabata Set 3:
Walking Pushups
Do a total of 4 walking pushups toward the left followed by 4 toward the right.

Core Kickbacks
Assume a plank position using your toes and hands, as you hold dumbbells in every hand. Pull your right elbow up near the rib cage, and then extend your arm into a certain kickback. Have this repeated for a total of 20 seconds as you switch arms for every round. Have a rest for a period of 10 seconds

Rest for a Minute

Tabata Set 4:
Pulsing Dumbbell Rows
Bend at your waist, while back flat and also when parallel to the given floor as the weights hang down. Bend your elbows then have your weights pulled up to your torso in some rowing motion as you pulse for a total of 3 counts. Lower then repeat for a period of 20 seconds prior to a 10 second rest.

Rear Lunge and Double Arm Elbow
Hold the heavy weights then step back into straight-leg lunge using the right leg. Tip forward from your hips, back flat then pull up your elbows in a double arm row. Repeat on a similar side for a period of 20 seconds then have a 10 second rest.

Cool down and stretch
Total time for workout: 30 to 35 minutes

Tabata Cardio workout

Tabata Cardio Workout is a kind of advanced workout, with high intensity interval and can get to a higher fitness level, thereby burning calories and building endurance. Every Tabata set will involve alternating two anaerobic and high intensity exercises for 20 seconds then a 10 second rest. This would happen for 4 minutes. The workout best suit individuals comfortable with the high intensity training. Select a single Tabata set for a much shorter workout or complete all the four for a 35-minute workout known to be intense.

Set 1
Burpees
Squat then have your hands placed on the floor. Jump back to the plank position in a rather explosive movement. Jump feet backwards between the hands then stand up while you add a jump at the end for additional intensity. Do the same for 20 seconds and have a 10 second-rest.

Mountain Climbers
From the burpees, remain on the floor while in a pushup position then bring your knees alternately towards your chest as if you were running. Have the hips kept down and knees driven to the highest possible level. Repeat this for 20 seconds and rest for a total of 10 seconds.

Rest for a Minute

Set 2
Long Jumps
Use both feet to jump forward to the furthest possible level and land with your knees softly. Jump so as to turn around then have another long jump but now in an opposite direction. Repeat the process of jumping forward then jumping to turn and again jumping forward for about 20 seconds prior to a 10 second rest.

Plyo-Jacks
Start with your feet together then jump up while you take your feet out to any side, land in a lower squat. Jump up then get your feet back together. Swing the arms overhead for intensity addition.

Have a minute rest.

Set 3
Squat Jumps
Squat while your knees remain behind the toes as you have your fingers touching the floor. Jump to the highest possible level while you take your arms overhead. Land softly using in your knees.

Jogging Using High Knees
Jog in place and bring your knees up to the highest possible level. Land using your feet balls then keep your knees bent for the absorption of the impact.

Rest for a Minute

Set 4
Jump Stick
Stand with both of your feet together. Have your right knee raised to the waist level and jump while you switch legs and kick out using the left leg.

Side to Side Jumping Lunge
Take your right leg sideways then bend your left knee into the runner's lunge, moving to the lowest level that you can as your hands touch the floor. Shift your feet quickly in the air while aiming at shifting the lunge to the opposite site.


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Are Pre-Workout Supplements Important?

Some fitness enthusiasts are not able to appreciate the value of taking a balanced meal and popping a pre-workout supplement before they hit the gym. They simply rely on the general supplementation they take everyday.

What they don't realize is the fact that when they perform their strenuous muscle-building routine, their body is slowly eating up on their muscles because their digestive system is not able to provide their body with nutrients their body needs during the exercise.

Why is pre-workout nutrition necessary?

Try to imagine yourself running and dong training on an empty stomach. You can really feel the difference. Working on depleted stores will make you feel sluggish. Besides, your body will have no choice but to turn to your muscles as its energy source because it doesn't have anything to burn keep itself working. Doing training without taking pre-training meals and supplements is a counter productive effort. It's a total waste of your energy and time.

One other negative effect of neglecting the importance of pre-workout nutrition is its capability to slow you down and reduce your stamina and endurance. You will never be able to achieve peak performance if you deprive your body with the fuel it needs to give you power and stamina. Ignoring the importance of pre-workout nutrition can make a big difference in your muscle-building progress.

Here are some of the most valuable sources of pre-workout nutrition:

1. Carbohydrates

This substance is a premium source of fuel that can power you through your muscle-tearing regimen. It is imperative that you should consume a good amount of food rich in slow-digesting carbohydrates before a heavy exercise.

Be cautious though not to eat too much; your body might not be able to metabolize the food quickly. This can lead to stomach cramps. Take your pre-workout meal one to two hours before each training session.

2. Fruits

Fruits such as bananas, oranges, and apples are good sources of simple, fast-digesting carbohydrates. They can supply you with quick energy you might need during the initial stages of the workout.

3. Protein

Protein is one of the most important substances required by all individuals. It is the building block of muscles. It is also loaded with amino acids that are required for the balance of nitrogen in the body.

Good sources of protein include, chicken, egg whites, skim milk, and turkey.

4. Pre-workout Supplements

Pre-workout supplements work to provide you with the mood and energy you always need in each workout. It supplies the nutritional needs of your body that your food intake may not be able to fully supply.

There are plenty of pre-workout supplements in stores. But the best you can choose are the ones that are fast-acting and quickly delivered into the bloodstream. These are the supplements that can bring quick results.

Always read the ingredients. Supplements that contain caffeine, arginine, amino acids, Niacin, Taurine, Glutamine, and electrolytes are some of the most important ones you need for your muscle-building regimen.


Fulfilling pre-workout nutrition requirements is the key to a successful muscle-building objective. Get it right with the best jack3d in Nutritionwarehouse.

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Pre/Post Workout Meals: The Real Bodybuilder

Pre and post here ideally mean two very important meals, the prior meal which initiates and energizes the body for an effective workout and the latter is for the effective utilization of the regime along with body repair. Any individual who is a regular into an intensive body training program will understand the importance in order to enhance the efficacy of the program.

The kind of nutrition that the body needs to get supplemented with, determines the constituents of the meal and their proportion. The two most common objectives that individuals who exercise have are; either lose weight (overall fat content) or to get a strong and toned body with muscle mass. It is therefore obvious that nutritional intake matters a great deal in order to achieve the desired results.

An adequate pre-workout meal should consist of factors which produces muscle glycogen and muscle protein, so a combination of carbohydrates and proteins is the way to go. A predetermined weight of this combination (in grams for instance) would not always work because many considerations like the schedule of the exercise, the type of workout and what has been consumed during the relative course of time before the exercise was executed, etc.. Again the existing and targeted weight apart from the duration and intensity of the workout are very important aspects. It is understood that the meal should be taken in a quantity such that it does not repress one's program because it that case one would be regressing from his path.

Assuming a power packed workout has been performed, the post workout meal is as crucial as the pre workout meal. Exhaustion while exercising is often indicative of dehydration. Trainers often suggest a heavier meal as compared to the one prior to the meal because body repair is by far the most the most criterion here apart from of course sculpting the body. Sufficient fluids should be taken along with the right kind of carbohydrates and proteins. This workout meal is important to replace the glycogen storage lost, reduce muscle protein breakdown and replenish the water content in the body. This meal can be considered as the largest meal of the day as the body is in the right condition to accept nutrients and even trainers suggest the same, of course the time in the day when this occurs also matters. Eating the meal within 30 minutes of the workout would be ideal.

The idea behind these meals is to maximize the effectiveness of the workout so that the desired results are achieved. And to achieve the desired results the right kind of nutrition supplements are necessary and yet again to be supplemented properly the right kind of meal at an appropriate time and in the proportionate amounts automatically becomes an essential part of the body training regime.


Sunil Khari is a sportsman, sports writer who has contributed many articles online. He runs an online sports supplement store http://www.indiasupplement.com that offers a wide range of supplement options for body builders and sportsmen.

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