Workout Muse: All About Tabatas
I. Intro to Tabatas
A.) Scientifically Proven
- 4 minutes of high-intensity interval training led to greater fat loss and improvements in fitness than 60 minutes of steady state aerobics!
B.) Adapted for Rapid Fat Loss in The Real World
1.) Maximal Calorie Burning and Glycogen Depletion During Workouts:
- Metabolic Resistance Training: Body weight interval training consists of alternating between bouts of 20-60 s of all-out high-intensity effort and short rest periods between sets. This leads to rapid fat loss because it increases levels of catecholamines (adrenaline) which directly mobilizes body fat while simultaneously depleting your body’s glycogen (sugar) stores resulting in more total body fat burning 24-7.
- Exercise Variety: By regularly changing up your exercise selection you prevent your body from adapting to any given movement. Inefficient exercises performed with short rest periods between sets make your muscles and nerves work harder to perform them thus burning more calories during training. It also creates a “fight or flight” response that is the X-factor in making the human body change - if doesn’t kill you, it makes you stronger and leaner!
2.) Maximal Calorie Burning After Workouts:
- Increased Protein Turnover: By doing a lot of work with short rest periods betweens sets and involving all of the major muscles in your body you create the optimal hormonal environment for fat loss AND muscle growth. More muscle break down during workouts (caused by the release of cortisol) leads to more muscle growth and fat loss after workouts (caused by the release of growth hormone). This muscle repair is very energy costly and increases metabolism for 24-48 hours after the workout.
- EPOC: The oxygen debt created in your muscles from anaerobic interval training leads to a serious AFTERBURN for 24-48 hours after your workout
Bottom Line For Rapid Fat Loss Resistance Training:
Perform total body workouts with a high volume of work using multi-joint movement patterns and short rest periods between movements for a total of 20 minutes of intervals.
- The key to rapid fat loss is preventing efficiency and adaptation during your workouts
- Tabatas are KING for rapid fat loss: 2:1 work to rest ratio
II. The Workout Muse Rapid Fat Loss Body Weight Training System
- See BWT manual for more info
III. Tabata Templates
Template#1 The Tabata Classic
BWT Workout A
“TABATAS”
Exercise Selection and Order:
You will perform 6 total exercises: 2 lower body, 2 upper body, and 2 core exercises.
Exercise Performance:
“Are You Ready for Tabatas?”
You will alternate between 20 s of work and 10 s of rest. Upon being told to “GO!” you will perform each exercise with maximum effort until being told to “STOP!” Every 4 minutes of work is followed by 1-minute of rest. You will repeat this 5-minute sequence 4x for 20 total minutes. Time to melt some serious fat!
Station#1- 5 minutes: Tabata Double-Leg Lower Body
Straights sets of the following exercise:
Single-Exercise- Bilateral Hip-Dominant: Hip Extension Variation
Station#2- 5 minutes: Tabata Upper Body (Push-Pull)
Alternating sets of the following exercises:
Exercise#1- Horizontal Push: Push-up Variation
Exercise#2- Horizontal Pull: Row Variation
Station#3- 5 minutes: Tabata Single-Leg Lower Body
Straights sets of the following exercise:
Single-Exercise- Unilateral Knee-Dominant: Lunge Variation (for stationary lunges, alternate legs from round to round)
Station#4- 5 minutes: Tabata Core
Alternating sets of the following exercises:
Exercise#1- Core Trunk-Dominant: Upper Body Twist Variation
Exercise#2- Core Trunk-Dominant: Crunch Variation
Template#1 The Tabata Classic
BWT Workout B
“TABATAS”
Exercise Selection and Order:
You will perform 6 total exercises: 2 lower body, 2 upper body, and 2 core exercises.
“Are You Ready for Tabatas?”
You will alternate between 20 s of work and 10 s of rest. Upon being told to “GO!” you will perform each exercise with maximum effort until being told to “STOP!” Every 4 minutes of work is followed by 1-minute of rest. You will repeat this 5-minute sequence 4x for 20 total minutes. Time to melt some serious fat!
Station#1- 5 minutes: Tabata Double-Leg Lower Body
Straights sets of the following exercise:
Single-Exercise- Bilateral Knee-Dominant: Squat Variation
Station#2- 5 minutes: Tabata Upper Body (Push-Pull)
Alternating sets of the following exercises:
Exercise#1- Vertical Push: Dip Variation
Exercise#2- Vertical Pull: Curl Variation
Station#3- 5 minutes: Tabata Single-Leg Lower Body
Straights sets of the following exercise:
Single-Exercise- Unilateral Hip-Dominant: Single-Leg Hip Extension Variation (alternate legs from round to round)
Station#4- 5 minutes: Tabata Core
Alternating sets of the following exercises:
Exercise#1- Core Hip-Dominant: Lower Body Twist Variation
Exercise#2- Core Hip-Dominant: Leg Raise Variation
Template#2- Tabata Straight Sets
BWT Workout A
“TABATAS”
Exercise Selection and Order:
You will perform 4 total exercises: 2 lower body and 2 upper body
Exercise Performance:
“Are You Ready for Tabatas?”
You will alternate between 20 s of work and 10 s of rest. Upon being told to “GO!” you will perform each exercise with maximum effort until being told to “STOP!” Every 4 minutes of work is followed by 1-minute of rest. You will repeat this 5-minute sequence 4x for 20 total minutes. Time to melt some serious fat!
Station#1- 5 minutes: Tabata Double-Leg Lower Body
Straights sets of the following exercise:
Bilateral Hip-Dominant- Hip Extension Variation
Station#2- 5 minutes: Tabata Upper Body Pull
Straights sets of the following exercise:
Horizontal Pull- Rowing Variation
Station#3- 5 minutes: Tabata Single-Leg Lower Body
Straights sets of the following exercise:
Single-Leg Knee-Dominant: Lunge Variation (for stationary lunges, alternate legs from round to round)
Station#4- 5 minutes: Tabata Upper Body Push
Straights sets of the following exercise:
Horizontal Push: Push-up Variation
Template#2- Tabata Straight Sets
BWT Workout B
“TABATAS”
Exercise Selection and Order:
You will perform 4 total exercises: 2 lower body and 2 upper body
Exercise Performance:
“Are You Ready for Tabatas?”
You will alternate between 20 s of work and 10 s of rest. Upon being told to “GO!” you will perform each exercise with maximum effort until being told to “STOP!” Every 4 minutes of work is followed by 1-minute of rest. You will repeat this 5-minute sequence 4x for 20 total minutes. Time to melt some serious fat!
Station#1- 5 minutes: Tabata Double-Leg Lower Body
Straights sets of the following exercise:
Bilateral Knee-Dominant- Squat Variation
Station#2- 5 minutes: Tabata Upper Body Pull
Straights sets of the following exercise:
Vertical Pull- Curl Variation
Station#3- 5 minutes: Tabata Single-Leg Lower Body
Straights sets of the following exercise:
Single-Leg Hip-Dominant: Single-Leg Hip Extension Variation (alternate legs from round to round)
Station#4- 5 minutes: Tabata Upper Body Push
Straights sets of the following exercise:
Vertical Push: Dips Variation
Template#3-Tabata Super Sets
Non- Competing Supersets (different movement patterns)
- 4 exercises: 2 lower and 2 upper
- 8 exercises: 2 upper, 2 lower, 2 core, 2 conditioning
Competing Supersets (same movement pattern, different exercise variations)
- 4 exercises: 2 lower and 2 upper
Knee-Dominant Superset
1.) Squat
2.) Split Squat
Pros: Exercise Variety for Advanced Members
Cons: Confusion and Quick Transition for Beginners
Template#5- Tabata Circuits
Non- Competing Circuit (different movement patterns)
- 4 exercises: 2 lower and 2 upper
- 8 exercises: 2 upper, 2 lower, 2 core, 2 conditioning
Competing Circuits (same movement pattern, different exercise variations)
- 4 exercises: 2 lower and 2 upper
Sample Push-Up Circuit: Select 4 or 8 exercise variations
1.) Explosive Push-up
2.) T-Push-Up
3.) Regular Push-up
4.) Off-Set Push-up
5.) Stability Ball Push-up
6.) Spiderman Push-up
7.) Close-Grip Push-Up
8.) 1-Legged Push-up
Pros: Exercise Variety for Advanced Members
Cons: Confusion and Quick Transition for Beginners
Template#6- Tabata CHAOS
- Random call out of exercises by trainer and/or client(s)
Pros: Exercise Variety for Advanced Members
Cons: Confusion and Quick Transition for Beginners
Tabata Extras/Modifications
- Progress Tracking: Tabata Score = Lowest rep total on any given set for a particular exercise
- Go all Unilateral: Employ single-arm and single-leg exercises throughout
- Exercise Selection: Employ endless exercise variations while staying true to the movement patterns
- Exercise Order: Prioritize weaker movement patterns earlier in your workouts
- Combination Movements: Add total body exercises to total body workouts
- Drop Sets: Load or Variation
- 5/10/20 sec pump and holds: squat for 5 s, hold for 5 s, etc.
Bonus- Finisher
Finisher A
“30-30’s”
Exercise#1- Lunge Variation @ max reps or max hold for 30 s, 0 s rest and transition
Exercise#2- Push-up Variation @ max reps or max hold for 30 s, 0 s rest and transition
- Perform this 1-minute round 5x for 5 total minutes
Finisher B
“30-30’s”
Exercise#1- Squat Variation @ max reps or max hold for 30 s, 0 s rest and transition
Exercise#2- Row Variation @ max reps or max hold for 30 s, 0 s rest and transition
- Perform this 1-minute round 5x for 5 total minutes
Other 30-30 Finisher Options:
- Upper Body Finisher: alternate push-ups and rows
- Lower Body Finisher: alternate squats and alternating lunges
- Core Finisher: alternate dynamic front pillar and dynamic back pillar
- Conditioning Finisher: alternate between stationary run and jumping jacks
- Total Body Finisher: alternate between 1-arm squat-to-press (switch arms)
- Chaos: Random call out of exercises by trainer and/or client(s)
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BJ Gaddour, CSCS
Co-Creator, Fitness Director
Topher Farrell
Co-Creator, Head Sound Designer
BJ Gaddour is an Expert Ezine Author
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About Me
- Workout Muse
- Celebrity Trainer And Real World Fat Loss Expert BJ Gaddour, CSCS, Uncovers Metabolism Boosting Secret To Melting Off 2-3 Pounds of Ugly, Unwanted Body Fat Per WEEK! Use His Scientifically Proven Interval Training System That Burns NINE Times More Fat Than The Outdated Long, Slow, And Boring Aerobic Alternative To Lose Weight Faster Than Ever Before! Not Only Will You Burn A Massive Amount Of Calories During His Workouts, But Your Body Will Be In A Pure Fat-Burning Mode For The Next 24-48 Hours! This Phenomenon Is Due To The Powerful AFTERBURN Created By His Rapid Fat Loss Training System. Plus, His Secret Training Weapon Is Clinically Proven To Increase Workout Motivation, Consistency, And Performance. Premier Sound Designer Topher Farrell Integrates The Science of Interval Training With The Power Of Sound Through Music and Rhythmic Audio Arrangements That Guarantee To Keep You Moving and Motivated! With Workout Muse As Your PERSONAL MUSIC TRAINER You'll Never Want to Skip Another Workout Again! Just PRESS PLAY And Rock Out While You Workout So You Can Look Better Naked Fast!