Saturday, April 9, 2011

GTS April Challenge Tabata-A-Day Day 9

Day 9 of the GTS Tabata-A-Day Challenge 

Today's tabata exercises are dedicated to my nutrition client Maria.  Maria has been involved in a weight loss challenge at her office the last two months.  She began the challenge on her own, embarking on a restrictive calorie diet.  When her weight loss eventually plateaued, the two of us met, and we put her on a fat loss nutrition program that worked within her current lifestyle.  She's been spot on with the diet and down 10 lbs with another 5 lbs to go!  AWESOME JOB!!!

That said, Maria has VERY little time during the day,  and is new to the world of exercise.  So in today's post I wanted to provide a few beginner level tabata's exercises and slight tweaks to the tabata protocol for anyone new to exercise.
Before we get into the exercises let's manipulate the tabata protocol a bit to make it a little easier for those just starting out.

Normal Tabata: 20 seconds of WORK. 10 seconds of REST. 8 Rounds = 4 minutes

Beginner Tabata 1: 20 seconds of WORK. 20 seconds of REST. 8 Rounds = 5:20 minutes

Beginner Tabata 2: 20 seconds of WORK. 10 seconds of Rest. 4 Rounds. 1 Minute Rest. Repeat = 5 minutes

REMEMBER: It's supposed to be challenging, that's why its only 4-5 minutes in duration.  If you're new to this, do your best to stick to the work and rest periods, get out what you can and try to improve on it each time you do it.  No matter how good of shape you are in, this workout is going to get you winded. I love to record all of my workouts because it gives me a baseline number to challenge myself each time I train.

Wish Maria luck on the rest of her weight loss challenge and don't forget to email your results or post in the comments section!

Day 9 Beginner Tabata Exercise Options:

Beginner elevated push up & box squat complex
Exercise 1: Elevated Push Up (use a kitchen counter, railing, etc.)
Exercise 2: Box Squat (at home use a chair or something about knee height)

Beginner Overhead Press & Reverse Lunge Complex
Exercise 1: Band Overhead press (no bands? Use weights or other objects around the house as a substitute)
Exercise 2: Reverse Lunge (hold on to something if you need help with balance)

Learn more about the GTS Tabata Challenge
To see details about this months GTS Tabata Challenge see the Day 1 post here.

In Summary:
- Choose 1 exercise (or 2 exercises to alternate between)
- Perform the exercise for 20 seconds (counting the reps)
- Rest for EXACTLY 10 seconds (20 seconds for beginners)
- Repeat 7 more times (total of 8 sets) for 4 minutes.
- DONE! or you can choose another tabata to perform.



  1. skater plyo tabata and russian twist/med ball sit up tabata today

    P.S. Great job Maria! Keep up the awesome work :)

  2. Nice Mags!

    The F-Word and I just finished our 2nd week of deadlift training for the Santa Barbara meet comping up. Afterwards we hit up a few tabatas consisting of barbell hang snatches, sand bag zercher squats, and barbell over head presses.

  3. Jump rope for one song for warm-up then a tabata of all mountain climbers

    Am on my third day of vacationing at the in-laws so doing a tabata-a-day is doable and gives me a reason to push away from the kitchen table.

  4. Speed jumping jacks

    I'd like to recommend tight underwear to any men doing this Tabata, unless you're in a very cold room.

  5. I'll be sure to include that recommendation in any future jumping tabatas... Thanks for the feedback!