- Sports and Recreation
Tabata burpees, a killer conditioning workout
Tabata Burpees.. Err?
When you've never heard of both the word tabata as the word burpees you might find it look a little odd to find those 2 words combined into one sentence. Well, if you're not yet aware of these two powerful forms of exercise i'm sure you're going to love them.
If you're on a busy schedule working out in the tabata style is THE ultimate way to get or stay in shape by just working out 4 minutes a day. This type of workout will leave your heart pumping for hours after, burning fat and building muscle while you are back to whatever you're busy with.
So, what are tabata's? Tabata training is a heavy form of training using short 20 and 10 seconds intervals. It was originally developed by Izumi Tabata (hence the name), a researcher at the Nationals Sports Institute in Tokyo.
With tabata training you do 8 sets consisting of 20 seconds work and 10 seconds rest. So you pick one or multiple exercises that you perform for 20 seconds, then rest 10 seconds, then repeat 8 times. Don't think it's easy cause as soon as you've arrived at the last few sets those 10 seconds seem to have disappeared.
To keep you focussed on doing and counting your repetitions it may be wise to use this tabata timer web application (works on your mobile phone too). The app uses multiple sounds to notify you whenever you're sets are finished. You can even customize you're work and rest times, for those of you that are ready to take it to the next level.
Ok, tabata's sound great! What about burpees? A burpee is a conditioning exercise that leaves you grasping for your breath. The best way to explain it to you is by showing this video of some guy doing the tabata burpee workout. Optionally you can leave out the push-up at the bottom to turn this workout more into a conditioning workout.
Tabata Burpees workout video
Ready to take on tabata burpees?
Ready to take your conditioning to the next level? One last thing: count your repetitions. Every time you do a tabata workout try to increase your total reps. At first it might be hard to keep track of your repetitions since you might be focussing on time but that's what the tabata timer is used for.
Also, i'd like to finish every repetition I start. This doesn't mean I don't start another repetition when I only have 2 seconds left, it means I sometimes have less dan 10 seconds rest. This gives me a better idea on how i've progressed.
At the moment my tabata burpee record is at 66, thus 66 burpees in 4 minutes! How are you doing so far? Let me know!