The Tabata workout routine with weights is simple: you perform 8 rounds of 20 seconds of work followed by 10 seconds of rest. The key is to go as hard as you can during the work intervals and to really push yourself. This routine can be done with any type of weight, but we recommend using dumbbells, barbells, or kettlebells.
In this blog post, we are going to discuss the Tabata workout routine with weights. This is an incredibly effective and efficient way to get ripped in just 4 minutes! The Tabata protocol is a high-intensity interval training (HIIT) routine that has been shown to be incredibly effective for weight loss and muscle gain.
Equipment For Tabata Workout Routine With Weights
The great thing about the Tabata workout routine with weights is that it can be done with minimal equipment. All you need is a clock or timer, and some sort of weight. This could be a dumbbell, barbell, kettlebell, or even just a backpack filled with books.
If you’re using a dumbbell or barbell, we recommend starting with a weight that is about 50% of your one-rep max (1RM). So, if you can bench press 100 pounds for one rep, you would start with 50 pounds. If you’re using a kettlebell, we recommend starting with a weight that is about 70% of your 1RM.
Tabata Workout Routine With Weights
Dumbbell Snatch:
Start with the dumbbell on the ground and your feet hip-width apart. Bend down and grip the dumbbell with one hand, keeping your back straight. explosively stand up and shrug your shoulders as you pull the dumbbell up to eye level. As the dumbbell reaches eye level, quickly dip under it and catch it with the other hand. Lower the dumbbell back to the ground and repeat.
Kettlebell Swing:
Start with the kettlebell on the ground between your feet. Bend down and grip the kettlebell with both hands, keeping your back straight. explosively stand up and swing the kettlebell up to shoulder level. As the kettlebell reaches shoulder level, let it fall back down between your legs and catch it with both hands. Lower the kettlebell back to the ground and repeat.
Barbell Clean And Press:
Start with the barbell on the ground and your feet hip-width apart. Bend down and grip the barbell with your hands shoulder-width apart. Explosively stand up and shrug your shoulders as you pull the barbell up to your chin. As the barbell reaches your chin, quickly dip under it and catch it in the front rack position. From here, press the barbell overhead and lower it back down to your chin. Dip under the barbell and return it to the ground. Repeat.
Dumbbell Thruster:
Start with the dumbbells in the front rack position and your feet hip-width apart. Bend your knees and lower your hips until your thighs are parallel to the ground. From here, explosively stand up and press the dumbbells overhead. Lower the dumbbells back down to your shoulders and repeat.
Kettlebell Clean And Jerk:
Start with the kettlebell on the ground between your feet. Bend down and grip the kettlebell with both hands, keeping your back straight. Explosively stand up and swing the kettlebell up to shoulder level. As the kettlebell reaches shoulder level, quickly dip under it and catch it in the front rack position. From here, jerk the kettlebell overhead and lower it back down to your shoulders. Dip under the kettlebell and return it to the ground. Repeat.
Barbell Snatch:
Start with the barbell on the ground and your feet hip-width apart. Bend down and grip the barbell with your hands shoulder-width apart. Explosively stand up and shrug your shoulders as you pull the barbell up to your chin. As the barbell reaches your chin, quickly dip under it and catch it in the overhead position. Lower the barbell back down to the ground and repeat.
Dumbbell Clean And Press:
Start with the dumbbells on the ground and your feet hip-width apart. Bend down and grip the dumbbells with your hands shoulder-width apart. Explosively stand up and shrug your shoulders as you pull the dumbbells up to your chin. As the dumbbells reach your chin, quickly dip under them and catch them in the front rack position. From here, press the dumbbells overhead and lower them back down to your shoulders. Dip under the dumbbells and return them to the ground. Repeat.
Things To Avoid While Doing Tabata With Weights
- Avoid using too much weight:
The goal of Tabata is to work at maximal intensity for 20 seconds, so using too much weight will make it difficult to maintain good form and technique.
- Avoid using momentum:
Again, the goal is to work at maximal intensity for 20 seconds. Using momentum will help you move the weight but it won’t do much for your intensity.
- Avoid resting too long between sets:
The whole point of Tabata is to keep your heart rate up, so take as little rest as possible between sets. 30 seconds should be plenty.
- Avoid going to failure:
Tabata is meant to be an intense workout, but it’s not meant to be an all-out effort. Going to failure will only make it harder to maintain good form and technique.
FAQS
What are the benefits of doing Tabata workout with weights?
The benefits of doing Tabata with weights are that it is a very effective way to build muscular endurance and cardiovascular fitness. It is also a great way to burn fat. Furthermore, another great thing about the Tabata workout routine with weights is that it can be done with minimal equipment.
What kind of weight should I use for my Tabata workout?
You should use a weight that you can safely lift for 20 seconds without compromising your form or technique. This routine can be done with any type of weight, but we recommend using dumbbells, barbells, or kettlebells.
How many sets should I do for my Tabata workout?
You should do 8 sets of 20 seconds of work, with 10 seconds of rest in between each set. The key is to go as hard as you can during the work intervals and to really push yourself. This routine can be done with any type of weight.
What if I can’t do the full 20 seconds of Tabata workout with weights?
If you can’t do the full 20 seconds, then you are using too much weight. Reduce the weight and try again. But, if you are using less weight and still can’t do it, you should take a break, warm up before every workout and try doing it for 10 seconds at first. Once your body gets used to the weights, you can increase the time and weight.
What are some things to avoid while doing Tabata with weights?
Some things to avoid while doing Tabata with weights include using too much weight, using momentum, resting too long between sets, and going to failure.