Tabata training in a nutshell: all-out effort for 20 seconds, then 10 seconds of rest.
Wherever you are in the world, this high-intensity workout burns calories, builds strength, and fills you with that euphoric endorphin high. All in, say, 20 minutes or less?
Don’t believe the limiting belief that you need to let your fitness slip when you go on holiday. If you’re going to get maximum results in limited time, Tabata is The One.
Still unsure? Let’s see why Tabata is the perfect vacation workout in more depth.
1 – Burn off buffet calories in a short amount of time
Hotel buffet breakfasts are the best – right? But after trip number three to the pastry section, those calories can start to reach quadruple figures. When you do Tabata-style training, you don’t just burn calories while you’re exercising – you’ll still be torching them 24 to 48 hours after your session.
2 – Powerful workout, no equipment necessary
We’ve seen it and heard it (and have probably said it ourselves). People returning from holiday complaining how much weight they’ve put on. Or, people going on holiday accepting they’ll put on weight and lose a level of their fitness. You don’t have to accept it – Tabata training doesn’t require a gym, equipment or instructor – so there’s always something you can do to stay active.
3 – Doable for all kinds of fitness levels
Thanks to the wide variation of Tabata-style training, you can create a workout that suits your fitness level. If you’re a beginner, increase your breaks between rounds. If you’re more conditioned to aerobic and anaerobic exercise, mix up your routine. For example, if you do the same basic squat a lot, try a deep squat, single-leg squat or squat hold instead to give your training more variety.
4 – Full-body functional fitness
Stay sculpted on your travels. Tabata is the ultimate head-to-toe toner that requires 100% effort during each 20 seconds of exercise. This stopping and starting also conditions your body for sprinting and cycling – highly practical if you’re on a cycling holiday or running to catch your flight home (fingers crossed the latter doesn’t happen!).
5 – Supercharge your mood
A quick blast of exercise can make you feel happier and give you more energy. Tabata is so intense that it’ll wash away mental chatter and anxiety (you don’t have the capacity to worry about what’s going on back at the office when you’re catching your breath from another round of burpees). Which is exactly how you want to feel on vacation. You’ll slam-dunk your fitness goals and feel like you’ve achieved something – all in 20 minutes flat.
Ready to take Tabata on your travels? Try the routine below…
Tabata training on vacation workout by EVO
- TOTAL TIME – 20 MINUTES
- EXERCISE INTERVALS – 20 SECONDS
- REST INTERVALS – 10 SECONDS
- ROUNDS – 8
00.00 Countdown
00.20 Jumping jacks
00.10 Rest
00.20 Mountain climbers
00.10 Rest
00.20 Burpees
00.10 Rest
00.20 Abdominal hollow
00.10 Rest
00.20 Reverse lunges
00.10 Rest
Start again from beginning.
Give it your best shot – around 90%-100% effort for each exercise – and modify moves as needed. If any of this exercise causes pain, avoid! In the end, we want you functionally fit and enjoying your vacation.
