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Killer Tabata workout...


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For those of you that don't know, Tabata training is 20 seconds @ 100% intensity followed by only 10 seconds rest for 8 rounds lasting a total of 4 minutes.

Today I had a KILLER Tabata session. I finished 15 minutes ago, and I still haven't fully caught my breath yet..LOL I wanted to try a new exercise that I had never done before. So I tried bed smashing. I got on my knees in front of my bed and simulated a medicine ball smash motion with my hands. For 20 seconds I banged the crap out of my bed as hard and fast as I could. I averaged 25-30 smashes per round. I wanted to make sure I was going at top speed. I felt like a human jackhammer..LOL

I BARELY made it through 8 rounds. Really got my heart rate elevated and it was a good way to get the frustration out. Plus my core is KILLING me. I think what I liked best is that I finally was able to do an HIIT workout that wasn't hard on my legs. Bed smashing is really a great workout when done using the Tabata protocol. Really brutal and fun workout.

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There's a dirty joke in here somewhere, I'm just not sure where.

Sounds interesting though. Can you recommend any good literature on Tabata?

I've used the Tabata protocol on a rowing machine - try to keep over 110m/20sec.

Not for the faint hearted.

 Very informative thank you. This looks like something that would be good for days like the one I've just had--I've been so tied up with work and schoolwork that I haven't had time to get my cardio in. I wonder if this would be ok to do before or after a longer cardio session? Or maybe do one earlier in the day and one later on?

Original Post by danaofdoom:

 Very informative thank you. This looks like something that would be good for days like the one I've just had--I've been so tied up with work and schoolwork that I haven't had time to get my cardio in. I wonder if this would be ok to do before or after a longer cardio session? Or maybe do one earlier in the day and one later on?

If you do it correctly, you shouldn't have energy left over to do a cardio session. The Tabata session is your cardio. It is only 4 minutes worth of work, but since you are going all out over and over repeatedly with basically no rest in between, it does the trick.

Original Post by michaelduff:

I've used the Tabata protocol on a rowing machine - try to keep over 110m/20sec.

Not for the faint hearted.

Good stuff MD!! Doing that on a rowing machine does sound extremely brutal.

I am going to try doing Tabata with body weight squats next. That is going to be hard as hell. My legs will probably want to give out after round 4 or 5 because you are doing well over 100 squats in only four minutes..LOL

What a waste.  I prefer the other kind of bed smashing.

Original Post by rosieblue:

What a waste.  I prefer the other kind of bed smashing.

Ha Ha!!!!

Good stuff...

Original Post by rosieblue:

What a waste.  I prefer the other kind of bed smashing.

 See? I told you there was a dirty joke in there somewhere. Good job rosieblue.

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How many calories does the 4 minutes of Tabata burn? Also - does it matter the type of cardio you are doing ie running on the treadmill or using the elliptical or the bike etc?

Original Post by atlantic77:

How many calories does the 4 minutes of Tabata burn? Also - does it matter the type of cardio you are doing ie running on the treadmill or using the elliptical or the bike etc?

You can do Tabata with any type of cardio, although I recommend avoiding the treadmill. On the treadmill, it lags when changing speeds and people don't often go at a full blown sprint. They simply guess on the speed. It is better to use a bike or an elliptical where it is simply a matter of going as hard as you can and then slowing down. There is no buttons you need to hit to change speeds. It makes it way easier to match up with the timed intervals of 20 on and 10 off. You just have to make sure you are putting 100% effort into it. During each 20 second section, you have to be pushing yourself to the max. I have seen a lot of videos on YouTube where people claim to be doing Tabata and all they will do is an exercise at normal speed for 20 seconds with 10 seconds of rest.

Just like with regular HIIT, it isn't about the amount of calories you burn during the exercise. It is about how many calories you burn afterward. Since you were working so hard during Tabata, your metabolism stays elevated for a long time afterward burning more calories through out the rest of your day. Regular cardio may burn more calories during the exercise itself because you are going for a longer duration. However, your metabolism returns to normal right after you stop. Since you spend more time out of the gym than in, you want to do an exercise that will keep you burning calories well after you have left the gym. Make sense?

Makes total sense - I was just wondering for my own curiosity how many calories that would burn at the time

Original Post by atlantic77:

Makes total sense - I was just wondering for my own curiosity how many calories that would burn at the time

In all honesty, I have no idea. When it comes to HIIT workouts, I never really pay attention to calorie burn during the workout because it has always been about calorie burn afterward.

ok so what is bed smashing again? lol

I read your description but don't really understand.

Original Post by atlantic77:

Makes total sense - I was just wondering for my own curiosity how many calories that would burn at the time

 

Over the last few months I have worked up to six or seven 20 sec intervals with a 20 sec rest between each one.  That still makes me feel like puking by the end, but is a significant improvement from my starting point of five 20 sec intervals with a 40 sec rest in between.

Thus, I can only give you an estimate of the calorie burn as I have yet to be able to do a complete Tabata.  However, on an elliptical this burns about 90 calories for me in 5 minutes.

 

OMG Vyperman!!!

As soon as I get the heart to do HIIT, you introduce something else that is even MORE strenuous!

I'll be trying this in about...oh a year, after I get in enough shape to do HIIT right lol

Original Post by tikiremy:

OMG Vyperman!!!

As soon as I get the heart to do HIIT, you introduce something else that is even MORE strenuous!

I'll be trying this in about...oh a year, after I get in enough shape to do HIIT right lol

Ha Ha!!

Glad to hear that you are starting to get into HIIT. Tabata is something you really have to work up to. Just providing you with some food for thought down the road..LOL

Hopefully the HIIT has been going well for you.

Original Post by vyperman7:

I finished 15 minutes ago, and I still haven't fully caught my breath yet..

For 20 seconds I banged the crap out of my bed as hard and fast as I could.

I wanted to make sure I was going at top speed.

I felt like a human jackhammer..LOL

I BARELY made it through 8 rounds.

Bed smashing is really a great workout

Vyperman I congratulate you!!!!!!  That must be the funniest thing I read here in ages.  I love it!!  LaughingLaughingLaughing

 

Original Post by rosieblue:

What a waste.  I prefer the other kind of bed smashing.

*nods*

I hear you!

Original Post by backinthenines:

Vyperman I congratulate you!!!!!!  That must be the funniest thing I read here in ages.  I love it!! 

 

Ha Ha!! Cool..

I probably looked like a lunatic while I was doing it, but man it was a great workout. Plus as I said before, it isn't hard on the legs because you are on your knees in front of your bed. It is all upper body/core.

Here is what I am going to try tomorrow. I will do switch off between body weight squats and burpees for the first round. Rest 1-2 minutes, then do 8 rounds of bed smashing. That will be brutal.

I'm very tempted to introduce my OH to the concept of bed smashing!!

I have a BOSU I could smash...  Undecided
It seems ever so slightly less insane than bed smashing... Yell

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