Tabatas are used for conditioning & fat loss purposes.
If you’ve never done a tabata before, I’d say just keep it super-simple, perhaps even verging on something which you may THINK is going to be too easy before you attempt it.
My advice would be, do 1 tabata once a week either on a non-training day or at the end of the week.
Do something like: KB swings, bodyweight squats, goblet squats, easy angle push-ups, high-pulls, clean & press, stationery bike sprints etc.
Plus, if you EVER finish a tabata & are NOT staring into space, sweating like a sumo wrestler stuck in a sauna wondering: Why the fuck did I just do that to myself! You ain’t doing it right. You either need a more challlenging tabata cariation OR (much more likely), you need to put a lot more effort into it.
Also, for free weight tabatas, stay wiith the same load for the full 8 rounds
Thanks to all of you for your valuable input. I am shopping to find a gymboss and soon i will do intervals probably twice weekly like about 4 X 20 Sec. with 15 sec. rests on my bike. I realize the 4 min. need a stationairy bike for safety. I will try, 5 than 6 20 sec. intervals with 10 sec. rests squats with dumbells probably weekly.
I too find front squats unsafe. I am glad i started with 4 intervals to get a feel and you helped me figure out my next step.
It is weird, labeled the best protocol, the one protocol you will not want to repeat.
I have no phone/android. Wall-mart around here was supposed to have a 7000 interval device but not in stock so maybe in a while. Using the stop watch on my watch, 2 days ago i did a full 4 min. of body weight squats, and today i did it with 6 pounds. Soon i will try with 10 pounds to find my sweet spot.
It is a bit strange that they mention it is good for weight loss. I am not sure it is safe for someone overweight. I would not recommand it for that use even if it would work.
Wy watch is on a chair at eye level at each down, wich is also where i rest.
Well thanks for all the suggestions.
[quote]BHappy wrote:
How can we monitor our improvements?[/quote]
Improvements in what?
Fat loss - Photos, measurements (neck, torso [around nipple line], upper arms, waist, thigh, calves), how clothes fit. Strength - Rep PRs. “Fitness” - resting heart rate, fixed distance run time, flexibility assessment, triglyceride levels, whatever. It’s a pretty general concept.
If anything, I’d go with resting heart rate during the day. Morning heart rate (first thing right out of bed) can fluctuate based on general recovery, overtraining, stress, etc.