8

votes

Sprints and tabata at home

Answered on August 19, 2014
Created August 16, 2010 at 3:07 AM

I do not have an opportunity to workout outside and do more regular sprints, so I have been trying to do tabatas as a form of "sprints". I do not have a home-gym, just a little bit of floor and some dumbbells, I workout mostly heavily with bodyweight exercises.

I've been coming up by myself with exercises to do in the tabata system. Could you tell me if I am doing it right? Can it count as "sprint"? Do you have other ideas of movement that could be used during at-home tabatas?

I am generally doing five different tabata sets. Depending on day I might be doing the following: burpees, squats, skiers (fast jumping sideways from one leg to another simultaneously touching toes with opposing hand), "walking planks" (up and down from elbows up), jumping jacks (with small weight, like 3Ibs), shadow boxing, front kicks...

I am just trying to do them as fast as I can. Does it make sense? I hope I am not doing something counterproductive!

A68f24168bc0de414a038037e287b581

(4896)

on August 17, 2010
at 03:27 AM

ooo that's good to know! I want to build my muscles :) So maybe I will switch between the different styles for variety of benefits.

1ec4e7ca085b7f8d5821529653e1e35a

(5506)

on August 16, 2010
at 04:11 PM

exactly. I'm sure it depends on what you are trying to get out of it. 20:10 seems like it would work your endurance pretty intensely, whereas 20:60 (or full-ish) recovery seems more muscle-building.

A68f24168bc0de414a038037e287b581

(4896)

on August 16, 2010
at 02:09 PM

I guess that's the difference between tabata and other HIITs, they differ in the approach to the rest after (full recovery, partial etc.). Tabata I think found out that 2:1 ratio was working best in his studies. Doesn't mean other systems don't work.

1c4ada15ca0635582c77dbd9b1317dbf

(2614)

on August 16, 2010
at 01:33 PM

JakeA - good point, I actually meant 20 seconds, not sure why I typed 30. It was at 6am. Edited my response for clarity. As to the rest, I find that you have to rest more than 10 seconds - no other reason.

A68f24168bc0de414a038037e287b581

(4896)

on August 16, 2010
at 01:06 PM

I understood it as the rest between sets, so first 8x20s/10s set 60s rest (or 120s in my case) and another set of 8 repetitions of 20s on 10s exercises. But I might be wrong, of course.

1ec4e7ca085b7f8d5821529653e1e35a

(5506)

on August 16, 2010
at 12:41 PM

I don't know about the "last 30 seconds with a minute of rest" part. I believe that the exact Tabata protocol is 20 seconds all out with 10 seconds of rest. Not to say that doing 1:2 all out/rest cycles is bad :)

A68f24168bc0de414a038037e287b581

(4896)

on August 16, 2010
at 12:25 PM

Thanks, that's what was my thinking as well, but not based on any "professional" article, I couldn't find much on it. I wait 2min between each tabata - can't do less ;-) There are some plyo movements in burpees, jumping jacks and skiers, I was thinking about doing more serious jumping, but one, that I dont' want to do too much stumping over my neighbors' heads, second - I probably wouldn't be able to finish a full 8 reps of tabata, not yet :)

Frontpage book

Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!

1 Answers

3
1c4ada15ca0635582c77dbd9b1317dbf

(2614)

on August 16, 2010
at 05:13 AM

This is a really good question, and one I've considered myself at many times, mainly when it's freezing outside or torrential rain. Firstly, I say what you're doing sounds pretty much there. Going back to the Tabata study, I think your workout needs to meet certain criteria:

  1. it needs to be fast, to utilise fast twitch muscle fibres.
  2. It needs to be all out effort.
  3. For preferable bodily response, namely good HGH secretion, it should last about 20 seconds, with a minute or so rest between sets.

I think of the exercises you're doing, many could tick those boxes. The shadow boxing and kicks sound especially good. Also worth looking at some standard plyometrics for other ideas, as they're explosive, and you're toast pretty quickly on many exercises.

A68f24168bc0de414a038037e287b581

(4896)

on August 16, 2010
at 02:09 PM

I guess that's the difference between tabata and other HIITs, they differ in the approach to the rest after (full recovery, partial etc.). Tabata I think found out that 2:1 ratio was working best in his studies. Doesn't mean other systems don't work.

A68f24168bc0de414a038037e287b581

(4896)

on August 16, 2010
at 01:06 PM

I understood it as the rest between sets, so first 8x20s/10s set 60s rest (or 120s in my case) and another set of 8 repetitions of 20s on 10s exercises. But I might be wrong, of course.

1c4ada15ca0635582c77dbd9b1317dbf

(2614)

on August 16, 2010
at 01:33 PM

JakeA - good point, I actually meant 20 seconds, not sure why I typed 30. It was at 6am. Edited my response for clarity. As to the rest, I find that you have to rest more than 10 seconds - no other reason.

1ec4e7ca085b7f8d5821529653e1e35a

(5506)

on August 16, 2010
at 04:11 PM

exactly. I'm sure it depends on what you are trying to get out of it. 20:10 seems like it would work your endurance pretty intensely, whereas 20:60 (or full-ish) recovery seems more muscle-building.

A68f24168bc0de414a038037e287b581

(4896)

on August 17, 2010
at 03:27 AM

ooo that's good to know! I want to build my muscles :) So maybe I will switch between the different styles for variety of benefits.

1ec4e7ca085b7f8d5821529653e1e35a

(5506)

on August 16, 2010
at 12:41 PM

I don't know about the "last 30 seconds with a minute of rest" part. I believe that the exact Tabata protocol is 20 seconds all out with 10 seconds of rest. Not to say that doing 1:2 all out/rest cycles is bad :)

A68f24168bc0de414a038037e287b581

(4896)

on August 16, 2010
at 12:25 PM

Thanks, that's what was my thinking as well, but not based on any "professional" article, I couldn't find much on it. I wait 2min between each tabata - can't do less ;-) There are some plyo movements in burpees, jumping jacks and skiers, I was thinking about doing more serious jumping, but one, that I dont' want to do too much stumping over my neighbors' heads, second - I probably wouldn't be able to finish a full 8 reps of tabata, not yet :)

Answer Question


Get FREE instant access to our
Paleo For Beginners Guide & 15 FREE Recipes!