I’m loving this Tabata Lite i phone application. It’s free and it makes for a fun and challenging way to finish up a training session. The Tabata protocol is just one of many high intensity interval training (HIIT) methods for increasing VO2 Max, improving conditioning, and burning calories.
The variety and combination of exercises you can plug into this 8 round interval are limitless, and I have yet to duplicate one myself. So here are a couple of examples of Tabata’s I have done in my last couple of workouts.
#1 (All Snatch)
KB Snatch Right arm : 20 sec / 10 sec rest
KB Snatch Left arm : 20 sec / 10 sec rest
Repeat 4 X
#2
KB Double Long Cycle (Clean and Jerk): 20 sec / 10 sec rest
KB Snatch Right arm : 20 sec / 10 sec rest
KB Snatch Left arm : 20 sec / 10 sec rest
KB Double Long Cycle (Clean and Jerk): 20 sec / 10 sec rest
Push ups : 20 sec / 10 sec rest
KB Snatch Right arm : 20 sec / 10 sec rest
KB Snatch Left arm : 20 sec / 10 sec rest
KB Double Long Cycle (Clean and Jerk): 20 sec / 10 sec rest
2 Comments to “4 minute finish: Kettlebell Tabata of the day”
Those are a sweet. Ended today’s workout with a couple of those… did an all swing variation that was killer.
Another cool way to keep track of your time is to make or find an MP3 that plays music in 20 second intervals with 10 second gaps in between. Here’s an example (I deny any association with the music style) http://www.crossfitportland.com/archives/146
I would imagine “lady lumps” or some smooth jazz number is more your speed.