TABATA: Endurance Workout

Trainer Will Lanier shows Erik Valdez a 4-minute Tabata endurance workout you can do at home. All you need is a jump rope

Released on 3/10/2014

Credits

Starring: Erik Valdez
Featuring: Will Lanier

Transcript

00:07
Hi I'm Will
00:08
and this is Tabata.
00:09
Tabata is a high intensity interval training protocol
00:12
that a professor in Japan came up with in 1996.
00:15
He created this
00:16
20 seconds of work, 10 seconds of rest, over 8 rounds.
00:19
Tababata can incorporate anything across the board.
00:22
You can do it with push-ups.
00:23
Tabata burpees.
00:23
Tabata sit-ups.
00:24
What Cross-fit has done
00:25
is they've taken the Tabata timing protocol
00:27
and taken into their bag of tricks.
00:29
Oh what do we have?
00:30
We have 4 minutes what can we do?
00:32
Where can we increase this athlete's aerobic activity
00:34
and actually it will increase your anaerobic activity
00:37
as well cause we'll throw in weighted activities.
00:39
This is your at home Tabata workout.
00:42
So we're here with another Tabata style.
00:44
This is an endurance style workout.
00:47
So what are we doing with these?
00:48
So the first move we have is the jump rope.
00:50
We're gonna attempt to do double unders,
00:52
which is passing the rope under your feet twice on one hop.
00:55
If that's not in our wheelhouse today,
00:57
we will just supplement normal skipping rope.
01:00
Okay
01:01
We're gonna do that for 20 seconds.
01:02
The next part is the burpee lateral jump.
01:05
You're gonna perform a full burpee
01:06
so chest to the ground.
01:09
Jump
01:10
Burpee.
01:12
Jump.
01:14
Okay 20 seconds of that?
01:15
20 seconds of that,
01:16
10 seconds rest, back to here.
01:18
3, 2, 1, go.
01:24
I might stick to singles
01:24
just to keep my heart rate up for right now.
01:26
Yep stick with singles.
01:27
I guess if you are advanced you can do the doubles.
01:29
That'll work.
01:30
10 seconds of rest.
01:31
Okay
01:32
Here we go and
01:33
3, 2, 1,
01:35
and go.
01:36
Burpee,
01:37
lateral.
01:39
Good
01:43
The goal here is to not stop.
01:45
So even if you have to go slow,
01:47
you never want to stop your pace.
01:51
Good.
01:51
Five seconds.
01:53
Try to get one more.
01:54
3, 2, 1.
01:56
10 seconds of rest.
01:58
Deep breath.
02:00
Go 3, 2, 1 go.
02:05
3, 2, 1
02:07
Take a rest.
02:08
2, 1 hit the deck
02:12
Over, good.
02:17
Keep it up.
02:20
And rest, good.
02:23
Wow okay,
02:24
so to recap your Tabata endurance exercise,
02:28
start off with 20 seconds of rope jumps,
02:30
10 seconds of rest,
02:31
jump into 20 seconds of burpee lateral jumps,
02:35
10 seconds of rest,
02:36
repeat that 4 times.
02:37
That's your endurance Tabata workout.
02:40
I like it.
02:41
I'm gonna work on my rope jumps.
02:45
[Narrator] Make sure to subscribe
02:46
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