Tabata Push Ups – Guide To A Tabata Push Up Workout
If your goal is to build your strength, adding Tabata-style workouts into your training twice a week can help increase your maximal strength. If your goal is to increase your endurance, then adding more Tabata workouts to your training plan can help with this as well.
One often-used workout is Tabata Push-ups. Tabata Push-ups are a great way to add high intensity and variation to your training. Which is key to a well-rounded fitness plan.
In this article, we discuss:
– What is Tabata
– What is a Tabata Push-up
– Is Tabata good for strength training?
– Is Tabata better than HIIT?
– Examples of Tabata Workouts
If you want to learn more about Tabata, especially Tabata Push-ups keep reading.
What Is Tabata?
Tabata is a type of high-intensity interval training that alternates between short periods of intense exercise and brief recovery periods. The goal of Tabata is to improve both aerobic and anaerobic fitness.
Tabata workouts typically last four to five minutes, with 20 seconds of all-out effort followed by 10 seconds of rest. This cycle is repeated eight times. Because Tabata is so intense, it’s important to make sure you are properly warmed up before starting.
While Tabata can be done with any type of exercise, it is often done with strength-training exercises like push-ups, sit-ups, and squats. Tabata can also be done with cardio exercises like sprinting or cycling.
The benefits of Tabata include improved aerobic and anaerobic fitness, increased calorie burn, and improved muscular endurance. Tabata is also a time-efficient way to work out, as it can be done in just four minutes.
If you’re looking for a challenging and effective workout, Tabata may be right for you. Just be sure to warm up properly before starting and listen to your body to avoid injury.
What Is A Tabata Push Up?
Tabata push-ups are a type of HIIT (High-Intensity Interval Training) exercise that alternates between periods of intense activity and shorter periods of rest. The goal of Tabata is to push your body to its limits, resulting in greater fat loss and improved cardiovascular endurance and strength.
To perform a Tabata push-up, you will need to set a timer for eight intervals of 20 seconds each. For each round, you will do as many push-ups as you can. After the 20 seconds are up, you will rest for 10 seconds before starting the next interval. The goal is to complete all eight intervals without stopping.
The big key to doing Tabata push-ups is that you should continue as long as you can hold form. If you find your form starts to drop, you can rest by doing a plank or adjusting your push-up position to the knees for the rest of the interval.
Alternatively, if you want a more varied workout you can alternate different variations of the push-up every round. For example, mixing between the below push-up variations every 20 seconds.
– Strict (Military) Push-Up
– Wide Hands Push-Up
– Triangle (Diamond) Push-Up
– Pike Push-Up
– Super (Hindu) Push-Up
– Staggered Hands Push-Up
– Sphinx Push-Up
– Spiderman (Side Kick) Push-Up
If you are new to HIIT or Tabata training, start with four intervals of 20 seconds and work your way up to eight. Tabata push ups are a great way to add variety to your workout routine but they are an extremely difficult 5-minute workout that you will need to build into.
Is Tabata Good For Strength Training?
Even though the Tabata training principle is not new, it is still known as a very simple and highly effective strength, cardio, and conditioning workout.
Because a lot of the Tabata workouts work the muscles to exhaustion, they are great for building muscular endurance and strength. Because they are so intense they also help to improve weight loss and increase calorie burn.
Since most workouts last for less than 5 minutes, if your goal is to gain bigger muscle mass, they won’t replace general weight and strength exercises. However, they are a good exercise variation to help mobility and overall fitness, making them a good addition to your strength training plan.
Because most Tabata workouts vary exercises through each interval or round, you will find that you will work multiple muscle groups at the same time, making it one of the most time-efficient strength training exercises you can do.
Is Tabata Better Than HIIT?
Even though Tabata is a type of HIIT workout, it is still not classed as a HIIT workout, as not all HIIT is Tabata.
Tabata is similar to HIIT, but it is usually a higher intensity version. This is because the workouts are often shorter and more specific than HIIT.
With that being said, both offer good alternatives to other forms of strength training, as they can both work for multiple muscle groups in a short amount of time while improving your cardiovascular system and building overall strength.
Both forms of training (HIIT and Tabata) should be included in most fitness training plans, as they will help develop a more rounded training plan. However, if you are short on time and need a quick and intense exercise, Tabata workouts are usually the most popular workout.
Example of Tabata Workouts
Below are some examples of Tabata workouts. If you are new to Tabata training, you will want to stick to the same exercise for at least the first few weeks. As you get more comfortable with this form of training, you can start to add variations to the workout (like we have explained with push-ups).
For those who love to run, a Tabata sprint is the perfect way to get your heart rate up while also burning some serious calories. Simply set a timer for 20 seconds and sprint as fast as you can. then rest for 10 seconds before repeating the cycle 8 times.
2. Jumping squats
Start with your feet shoulder-width apart and squat down until your thighs are parallel to the ground. From here, jump up as high as you can and land back in the squat position. Make sure to keep your core engaged the entire time and repeat 8 times for 20 seconds, with 10 seconds rest between each interval
A classic Tabata workout. Start in a plank position with your hands placed shoulder-width apart. Lower yourself down until your chest is just an inch above the ground and then push back up to the starting position. Repeat this 8 times and rest for 10 seconds after each round.
4. Kettlebell swings
Start by holding a kettlebell with both hands in front of you. Swing the kettlebell back between your legs and then explosively swing it back up to chest level as you squeeze your glutes and engage your core. Repeat 8 times and rest for 10 seconds after each round.
This move is a true test of strength and endurance. Start standing tall then drop down into a squat position with your hands on the ground. From here, kick your feet back so you’re in a push-up position, and then quickly jump your feet back to the squat position. Stand up and rest for 10 seconds and then repeat this cycle 8 times.
Remember before starting any Tabata workout warm-up for at least 5 minutes. Since these workouts are short and intense, the muscles need to be warmed up before starting. Your warm-up routine could include some light running, cycling, or light strength training.
Once you finish your workout make sure you do some light cardio to finish off. this will prevent any DOMS (delayed-onset muscle soreness)