Pressed for time? Watch and learn how to use the Tabata Training method to get in a great cardio workout in just four minutes!
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Copyright © 2024 Nicole Wilkins. All Rights Reserved.
Pressed for time? Watch and learn how to use the Tabata Training method to get in a great cardio workout in just four minutes!
Copyright © 2024 Nicole Wilkins. All Rights Reserved.
Hi Nicole! I was wondering about cardio for strengthening my lungs. I have asthma and the recent humidity in Michigan is killing me. Dropped from 425 on my PIC flow test to 345. I am trying to add daily 30 minute treadmill workouts. Would you recommend steady state or intervals to get my lungs strong enough to run again? Thanks. 🙂
Log in to replyIntervals are the best when it comes to improving your endurance. Try to push the intensity of your cardio as much as your body will allow 🙂
Log in to replyLove it I do it very often!! Not at 10 but getting there x
Log in to replyI first learned about Tabata when I did Crossfit. It is a very effective tool to add to your training. I specifically remember the segment of squat tabata followed by a segment of burpee tabata.
Log in to replyThank you for all the great videos!
love it def gonna give this a try in the morning with cardio following my workout before work. thanks Nicole
Log in to replyI love Tabata. I use them for abs, push ups, sometimes weight training. As a warm up… It is a fun way of training. I’ll try this cardio version, looks fun. Thank you.
Log in to replyJump rope
Log in to replyLove these. I do tabata with Jump rope and the Cybex. No pounding on my knees. I got that idea from you on You tube you posted a video a while ago on it.
Log in to replyAwesome!! I’m going to finish my chest workout with this tonight! 🙂
Another variation to try:
Walk at 3.5 mph for 5 min.
Increase incline to 7.0, increase speed to 7.0 for 30 sec / jump off for 30 sec. repeat 6 times.
Return to walking at 3.5 mph for 5 min.
Do this for 4-5 sets. increasing speed each set.
Log in to replyBelieve me that 5 min walk is a treat!! lol
I am going to try that tonight! Thank you!
Log in to replyI am getting married in 2 months now and I am looking at ways to lower my body fat, especially in my hip area. Is doing this 5 minutes tabata workout enough to burn fat or I should add more cardio to it (with weight training, of course! ;)) thanks 😉
Log in to replyIf you are looking to lower body fat quick, I would do the workout I described in the video:
4min TABATA at 8.0mph speed
4min TABATA at 9.0mph speed
4min TABATA at 10.0mph speed
Then finish with a 10min incline walk.
I wold also recommend doing 5 days of weight training and 5 days of at least 30min of cardio.
Log in to replyHow many days a weeks would you recommend this workout? Would this replace a HIIT workout session?
Log in to replyYes this would be a HIIT workout. 3x a week is good.
Log in to replyi use the tabata timer app so it is all just listening to beeps lol to keep on track but love this
Log in to replyCool! I will have to check that out.
Log in to replyThe Tabata apps allow you to add music from your music list. Check it out in the settings part, it still give the 3 second beep and the exercise and rest commands too.
Log in to replyWhat in calories did you burn?
Log in to replyIt depends on how big you are- how much you weigh, how hard you push yourself, if you are a male or female etc. If you do 15min of HIIT you could burn 100-150 cal
Log in to replyI love any exercise utilizing the tabata method. But for me, I have to say, that the treadmill is about the toughest BUT so effective!
Log in to replyTried this last night and it was fabulous, I’m going to start adding it in on a regular basis, thanks!
Log in to replyactually just super pumped that there’s a lax stick in the background 😉 Guys stick..who plays?
Log in to replyYes lol my boyfriend played Lacrosse in college.
Log in to replyNicole..I have strong legs..like…a soccer player – which I do not like bcz I am only 5.2. I am @ an intermediate level of weight training. What kind of weight and reps should my leg extensions have and also is there any other exercise you would recommend? I will add tabata at the end of my training days.My personal trainer is now working on my upper body ( to make it a little wider) but if I get too strong i will look like a dwarf :0( I need to make mu legs look smaller…Tks
Log in to replyexcited to incorporate this into my run tomorrow! thanks! Also downloaded the tabata app! YAY
Log in to replyJust tried this tonight and I LOVE it! I was shooting for 3 sets but before I knew it, I was well into the 5th and brought it in for a total of 8 rounds of Tabata. Running isn’t my forte, more recently started adding in a little here and there during the week. But tonight made me feel like I was unstoppable! I started off with 5.5mph to test the waters.. ended up at 7mph. Doesn’t seem like much, but I was over the moon with excitement. I don’t know if I pushed myself too far with the 8 rounds, but I felt amazing afterwards. I made sure to walk it out for a bit and stretched after.. I hope it doesn’t come back to bite me tomorrow when I’m delivering mail and running packages. lol Thanks again for the inspiration, Nicole!
Log in to replyWow! Killer! Nice job!
Log in to replyAMAZING KELLY! Way to challenge yourself 🙂
Log in to replyThanks for this! Ran track in HS and college and I’m a sprinter more so than a distance runner. Unfortunately I am plagued with shin splints when I run for distance, so this treadmill Tabata gave me goose bumps. Def gonna be doing this one. Thanks!
Log in to replyNicole – You mentioned doing consecutive 4 minute tabatas, starting at 8, then 9, then 10. My absolute highest would be 9. So, if I wanted to do 7, 8, then 9, would I rest in between the four minutes? In other words, do 8 sets at 7, then rest for 2 minutes, then 8 sets at 8, rest 2 minutes, and so on?
How would you tabata the stair climber? I guess I could step off for 10 seconds, but that tends to pause the machine.
Thanks for your reply!
Log in to replyYou could also do 8,8,9 or 9,9,9- mix it up and challenge yourself. 7mph may be too easy. You can do tabata on any machine/exercise.
Log in to replyI’ll have to try this. I usually do hill sprints 15″ on 30″ off. I like your variation.
Log in to replyThis might sound silly but I’ve always been scared of hopping off treadmills. Are there any tips for that?
Log in to replyLOL start slower and practice before speeding it up.
Log in to replyHi Nicole,
Log in to replyI’m at a cutting phase and trying to lose body fat. I usually do steady state for fasted in the AM then weight training in the PM followed by 30-40 min of cardio. Would you recommend doing tabata fasted?
Tabata workouts are pretty intense. I would recommend doing them when you have more energy in your system.
Log in to replyI have done HIIT on the treadmill but never Tabata. Will give this a try soon. Thank you!! Would you recommend doing this after a leg day or an upper body day?
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