Wondered where to do Tabata at work? Do Tabata in the office bathroom

Tabata workout in the office bathroom

Have you ever heard about the name of Tabata? Probably not! Tabata is about medium intensity interval training.

What is Tabata Training all about?

Tabata training is defined as the medium interval training that has been developed by Dr. Izumi Tabata at the National Institute of Fitness and Sports in Tokyo, Japan. This was done through a testing of two groups of athletes.
The first group did the workout at a moderate intensity level and the second group did the workout at a high-intensity level. Both groups performed the workout for six weeks. Group 1 with the moderate intensity level, performed a one-hour workout five days a week. Group 2 performed a high-intensity level workout for one hour, four days a week.
Every single workout session lasted four minutes and twenty seconds with subsequent 10 sec. rest between each session.

The final result after six weeks of workout;
Group 1: some increase in the aerobic system (cardiovascular), and showed no results or only little results in the anaerobic system (muscle)
Group 2: higher increase in the aerobic system compared to Group 1, and a 28 percent increase in the anaerobic system (muscle).

Test conclusion: High-intensity interval training has more impact on both the aerobic and anaerobic systems.

What is a typical Tabata session?

A typical Tabata session or workout last for four minutes and structured like below:
1. 20 seconds of a High-intensity workout.
2. 10 seconds of rest.
Repeat these 2 steps for a total of 8 times

To get the most benefit, push yourself as hard as you can for the 20 seconds of the High-intensity workout. Remember to perform 8 eight sets of each workout.

You can do any exercise you wish. You can do burpees, squats, push-ups or any other exercise. Use your large muscle groups to have best results.

Can you perform Tabata at work?

That depends on the type of your work, but for an office worker it should be possible:
The optimal scenario is when you can have a time and space for your self. But many office workers don’t have their own office, so you need to
You can perform the Tabata at any place and at any time. The only piece of the equipment you need is a watch.
The structure of the Tabata should look like this:
Get ready…..
20 seconds of High-intensity workout
10 seconds of rest
20 seconds of High-intensity workout
10 seconds of rest
20 seconds of High-intensity workout
10 seconds of rest
20 seconds of High-intensity workout
10 seconds of rest
20 seconds of High-intensity workout
10 seconds of rest
20 seconds of High-intensity workout
10 seconds of rest
20 seconds of High-intensity workout
10 seconds of rest
20 seconds of High-intensity workout
10 seconds of rest
This will make a total of four minutes! Remember to push yourself to the limit during the workout.

Different types of Tabata Workout Routine

– High Knee Jog:

Set the timer to 20 seconds and start to jog in the same place with high knees jumps.

– Lunges:

Stand with your feet hip-width apart and take a large step forward with one of your legs.
Keep your weight on your front foot and lower your hips. Keep your front foot flat.
Go down until your knee almost touches the floor and your front knee is creating a 90° bend.

– Wall Sit:

Set your timer to 20 seconds, lean your back to the wall and bend down in your knees, so your knees will make a 90 degrees angle. Lean on to the wall with your back and hold the position for 20 seconds.

– Wall Sit one leg:

The same as Wall Sit, except you might lift one leg in a horizontal position.

– Squats:

Stand with your feet hip-width spread apart. Sit back into a squat position (with your hips below parallel). Drive your body up through the heels. Try to shift weight onto the balls of your feet as you lift off. Be sure to land on your feets balls and bend your knees into a full squat.

– Squat jumps
Same as Squats, just jump up and down into Squat position again.

Conclusion – Tabata workout in the office bathroom

These excercises take about 4 minuts. But you can delevope your own Tabata program at work.
You can split up your program in two, so you do Wall Sit’s and Squats before lunch and High Khees and Lunges in the afternoon.