Tabata Workouts for Travelers

The Tabata workout is one of the easiest, most effective workouts for travelers as it can be done with no equipment, takes as little as 4 minutes, and provides a very effective cardio workout.

Tabata isn’t actually a single workout, but instead a format of workout in which you can plug in any “high intensity” exercise.

To do the Tabata workout simply perform 8 rounds of 20 seconds of high-intensity exercise followed by 10 seconds of rest.

For example, a burpee Tabata would look like this…

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A quick video tutorial on Tabata training

BURPEE TABATA WORKOUT

• Round 1
• – 20 seconds of burpees
• – 10 seconds of rest
• Round 2
• – 20 seconds of burpees
• – 10 seconds of rest
• Round 3
• – 20 seconds of burpees
• – 10 seconds of rest
• Round 4
• – 20 seconds of burpees
• – 10 seconds of rest
• Round 5
• – 20 seconds of burpees
• – 10 seconds of rest
• Round 6
• – 20 seconds of burpees
• – 10 seconds of rest
• Round 7
• – 20 seconds of burpees
• – 10 seconds of rest
• Round 8
• – 20 seconds of burpees
• – 10 seconds of rest

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In my experience, Tabata workouts are best done as “finishers” after a strength workout (using a suspension trainer) to build stamina. However, if you do Tabata workouts as your full workouts, I recommend doing 4 full Tabata workouts with a 1-minute rest in between.

Here are a few other great Tabata workout ideas:

• Burpees
• Renegade Manmakers
• Double Unders (with jump rope)
• Squat + push-ups + sit-ups (1-minute rest between exercises)
• Squat jumps
• Squat + suspension trainer row + Suspension trainer + pull ups + sit-ups + push-ups (1 minute rest between exercises)

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Note: Consider adding the Pocket Monkii, an ultra-portable suspension trainer, to your workout kit to make pull ups, dips, overhead presses, and a slew of exercises possible in hotel rooms, parks, or anywhere

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WHAT IS “TABATA”

The “Tabata Protocol” is a workout methodology developed and tested by Japanese professor Izumi Tabata using 8 rounds of 20 seconds of work and 10 seconds rest continuously over 4 minutes (for 8 rounds) to condition speedskaters.  This protocol was tested by comparing a group performing 4 minutes of Tabata workouts 4x per week to a group performing steady state aerobics (running, treadmill, biking) for 60 minutes.  The Tabata group achieved greater aerobic benefits and anaerobic benefits, despite only working out for 4 minutes

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WHAT DOES THIS MEAN FOR YOU AND TRAVEL

Tabata workouts allow you to quickly (in less than 4 minutes) and efficiently (with no workout equipment) stay fit on the road and stay prepared for whatever adventures your travels bring

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REFERENCES

• Tabata Method Wikipedia article