Training Effectively at Home - The Tabata Way!

If you fancy a cool 30 minute home work out, see what you think of this?

And please remember all of the usual recommendations that if you don't normally exercise, see your own medical doctor before embarking on a program. If you are injured, please take it easy. If you start to feel any unusual symptoms or pains whilst training, then please stop and seek expert or medical attention. Please be sensible guys.

You will need

A firm surface like the kitchen or a laminate/wood floor
2 large towels folded in half and placed on top of each other to mimic an exercise mat
2 tins of baked beans, or some light dumbbells
A timer

The Work Out - Using Tabata Timings

Warm up - optional

Deep air squats - 20 seconds
Rest - 10 seconds
Repeat a further 7 times

1 minute rest

Rapid speed push ups (box push ups if required) - 20 seconds
Rest - 10 seconds
Repeat a further 7 times

1 minute rest

Using the baked beans
Rapid curl and shoulder press alternate sides - 20 seconds
Rest - 10 seconds
Repeat a further 7 times, and check this video so you can see the movement.



1 minute rest

Using the baked beans
Rapid dead lifts - 20 seconds
Rest - 10 seconds
Repeat a further 7 times

1 minute rest

Sit ups or reverse curls on your towel mat - 20 seconds
Rest - 10 seconds
Repeat a further 7 times

1 minute rest

Burpees - 20 seconds
Rest 10 seconds
Repeat a further 7 times

Session complete!

Please remember that you can try and do the whole session, or do any combination of the above. Perhaps take 3 of the exercise and do a 15 minute workout. Its the 4 minute intervals that are the important parts.

Feel free to ask me any further questions here on http://fitnessinventor.com