• About
  • Blog
    • All Contributors
    • MEN
      • Daniel Archibald | HEALTH & FITNESS
      • David Bink | ANATOMY & HEALTH
      • David Loiseau | FITNESS & HEALTH
      • Dean Brandt | FITNESS & NUTRITION
      • Eric Morrison | NUTRITION & WEIGHT LOSS
      • Evan Ward | HUMAN KINETICS & NUTRITION
      • Gregory Lalonde | PERSONAL STYLE CONSULTANT
      • James Barry | CULINARY ARTS
      • Jay Zuccato | FITNESS & NUTRITION
      • John Pedulla | HAIR & BEAUTY
      • Mark McKoy | FITNESS
      • Dr. Mike Carragher | AGE MANAGEMENT & WELLNESS
      • Steven J. Wong
      • Dr. Terrence Lemay | CHIROPRACTIC & ACUPUNTURE
    • WOMEN
      • Amanda Kotel | EXERCISE SCIENCE & NUTRITION
      • Anne Day | LIFE CHANGE
      • C S Bromley | HOLISTIC HEALTH & BEAUTY
      • Carmelia Ray | DATING & RELATIONSHIPS
      • Caroline Cowan-Mujkic | HOLISTIC NUTRITION
      • Catherine Garceau | WELLNESS & LIFE CHANGE
      • Che Marville | MEDITATION
      • Cherry Villanos | HEALTH & BEAUTY
      • Dayna Stoddart | FITNESS & WELLNESS
      • Denise Pala | YOGA
      • Diana Todd | WEIGHT LOSS & FITNESS
      • Elena Spina | AGING WITH POWER
      • Fay Chapple | LIFE CHANGE
      • Gillian Mandich | HEALTH & WELLNESS
      • Giselle Curcio | SKINCARE & COSMETICS
      • Gorretti Francisco | HEALTH & FITNESS
      • Jasmin Chase | HEALTH & BEAUTY
      • Jennifer Van Barneveld | ONLINE TRAINER & DIET COACH
      • Joelle Malette | FITNESS & WELLNESS
      • Krista Banik | MASSAGE THERAPY
      • Kristin Cavarzan | FITNESS & NUTRITION
      • Lauren Jacobsen | SPORTS SUPPLEMENTATION
      • Leigh Brandt | FITNESS & HEALTH
      • Liz Martino | YOUTH HEALTH & FITNESS
      • Margaret Floyd | NUTRITION
      • Monika Kovacs | YOGA & WELLNESS
      • Nichelle Laus | FITNESS & WEIGHT LOSS
      • Dr. Sara Solomon | THE FAT BLASTING DOCTOR
      • Spenser Chapple | THE YOUTH PERSPECTIVE
      • Stacey Macdonald | ENERGY HEALING & REIKI
      • Stephanie Joanne | FITNESS & PRO-ACTIVE HEALTH
  • Episodes
  • Topics
  • Contact

ANTI-AGE ME | Revealing the Secrets to Living the Highest Quality of Life

REVEALING THE SECRETS TO LIVING LONGER & LIVING BETTER

  • Blog
  • All Contributors
  • Sponsors

Tabata Hell

0
  • by Dr. Sara Solomon
  • in Blogs · Dr. Sara Solomon · Fitness · Pro-Active Health
  • — 2 Oct, 2013

Four Minutes

You’ll never have to miss a workout again! Tabata is the workout to do when you are in a RUSH!

  • Tabata is a 4-minute VERY INTENSE workout. It consists of 20 seconds of “all out effort” followed by 10 seconds of rest.
  • Repeat this pattern 8 times for a total of 4 minutes.

Whenever I travel for Bodybuilding.com and Gaspari Nutrition, I always wake up a few minutes earlier to do a TABATA workout in my hotel room, followed by foam rolling and stretching. Here I am in my Las Vegas hotel room … I rearrange the furniture to create space for my jump rope.

fitness 360

I do Tabata Workouts in my Hotel Room when travelling. It saves time! My jump rope is portable. I use my body weight for resistance.

  • When I say “all out effort”, that means you should feel like your lungs are going to explode by the time you reach the 2-minute mark.
  • Watch the workout to hear how my breathing changes over the course of 4 minutes. You can see and hear me struggling!
  • After doing extremely intense Tabata exercise, your body will continue to use more oxygen than normal during the next 24 hours. In other words, your metabolism will be higher, which means you will continue to burn extra calories.
  • Do not do more than 4 minutes of Tabata at a time. The 4-minute workout should be so intense, that you couldn’t possibly do another 20 seconds of “all out effort” after the 4 minutes are up. If you can do more than 4 minutes, this means you were not engaged in “all out effort”.

31

Tabata saves my butt when I’m in a rush. I never have to miss a workout! That’s my secret fitness weapon!

home workout 31

Guess who stars in this workout? Yep, my cat, Taz. He even narrates the workout. It’s called TAZata Training.

**Today’s workout is REAL TIME! You don’t have to replay the video! Boom!

The Famous Talking Timer!

Everyone keeps asking. What timer do I use? He says “Work, Rest”.

Well, I kept it a government secret until now. The timer I use on my laptap can be found at tabatatimer.com. Shh! Don’t tell people … it’s our secret.

Wait!

**Did you remember to enter my weekly Bodybuilding.com Giveaway on my Facebook Page? Do it now! You could win!

Equipment Required:

  • A Gymboss Timer 
  • Shock-absorbing surface, such as interlocking floor mats. 
  • A medicine ball (I used 12 lbs)
  • A Dr. Sara Solomon Cross Speed Jump Rope by Buddy Lee Jump Ropes. It’s portable and inexpensive. I always travel with mine!

Dr Sara Solomon Cross Speed Jump Rope Buddy Lee Jump Ropes

Always a Must!

  • Read my workout rules before you begin!

Drink your BCAAs!

Stay hydrated with water.

  • I like to add BCAAs (Gaspari Aminolast). Click here to read why.
  • I also add pre-workout (Gaspari SuperDrive). Click here to read why.
  • Note that both of these are suitable for fasted training (They will not break your fast).

Superdrive for a Super Tabata!

Superdrive for a Super Tabata! Click to get super!

Video Workout:

This circuit consists of 3 different exercises. Perform the circuit 2 times for 8 cycles, which takes 4 minutes. Set your gymboss timers for 20 seconds of work and 10 seconds of rest. You have to hustle between exercise. Keep it mega-INTENSE!

  1. Jump Rope: Quickly move forward with high step and quickly move backward with basic bounce. Keep your core tight!
  2. Rolling Medicine Ball Push-ups
  3. Jump Rope (as in #1)
  4. Burpees with a Push-up

Do the workout with me. Just click on the video.

Did You?

Did you remember to stretch and foam roll after? I have the travel size foam roller. Yep, I brought it to Vegas! Staying injury free is the other secret to maintaining my lean body. No excuses!

The Supplements:

Here are the Bodybuilding.com Supplements I showcased in today’s video:

  • 1 scoop Aminolast (BCAAs) and 1 scoop Superdrive (preworkout) 15-30 minutes before fasted training
  • 1 scoop Aminolast during training.
  • 1 scoop Aminolast every 2 hours post-workout until you break your fast. Wait at least 1 hour after training before breaking your fast to maximize fat burning.
  • During the fasted phase, it’s ok to take the following (research suggests it helps support fat burning … um hello, yes please!). I like to take these before my fasted training. Read why:
    • Green tea extract: when used in combination with exercise, it can assist you with your fat loss goals.
    • 1 CLA (1 pill = 10 calories)… it’s not insulinogenic so it won’t break your fast. Take the remaining doses of CLA during your feeding window. If you prefer, you can just take your CLA during your feeding window. CLA has been shown to support fat loss and promote lean gains when used in conjunction with exercise and diet.
    • L-carnitine with 1 fish oil.  (fish oil is not insulinogenic and 1 pill = 10 calories so it won’t break your fast). L-carnitine has been shown to increase the amount of fat you burn, especially during exercise. Normally L-carnitine should be taken with carbs to ensure uptake into the muscle, but this would break our fast. Good news: fish oil also has been shown to make this happen so you can take L-carnitine during your fast with a fish oil pill, and then take the remaining doses of L-carnitine and fish oil during your feeding window.
    • Do you have to take the CLA, L-carnitine and fish oil during your fast? Nope. You can wait until your eating window if you want. I  added these during my fasting window a few months ago, and it’s quite evident my body is leaner now than it was 2 months ago (and I even increased my calories for the past 2 months!). Just saying.
  • When I break my fast, I take Anavite (Multivitamin). It’s not always feasible to obtain all of your micronutrients from food sources, especially when following a reduced calorie diet. A daily multivitamin will solve this problem.

Also Recommended:

  • Yes! I’m on instagram! Click to follow me!
  • My Diet:
    • Intermittent Fasting: click here.
    • My sane approach to food selection: click here.
    • Sign up for FREE healthy recipes to your inbox here.
  • My Latest Guilt-Free Recipes:
    • Curry and Ginger Chicken
    • Sole and Soul Food
    • Chocolate Chip Protein Fluff
    • Berries & Vanilla Ice Cream
    • Lettuce Chicken Tacos
    • Dessert Pizza
  • My Most Popular Home Workouts:
    • Workout #30: Twist it Good
    • Workout #28: Hellacious Arm Workout
    • Workout #9: Ten-Minute Jump Rope Drills
    • Learn Buddy Lee’s Jump Rope Progressions with me!

B-Elite Fuel: Get your B-Elite Meals delivered to Your Door!

B-Elite Fuel: Get your B-Elite Meals delivered to Your Door!

Share

FILED UNDER: BLOG, SARA’S WORKOUTS, VIDEOS
Dr. Sara SolomonAbout Dr. Sara Solomon
Dr. Solomon is a practicing dentist (DMD) in Toronto, Canada, and holds a B.Sc in Physiotherapy. This certified personal trainer, spinning instructor, professional fitness model and cover girl is known around the world for [read more]

– See more at: http://www.drsarasolomon.com/home-workout-31-tabata-hell/#sthash.oYCBScdn.dpuf

FacebookEmailShare/Bookmark
Share
  • Previous story Don’t Overthink Your Diet, Just Eat More Plants: A Cardiologist Explains
  • Next story Cooking Light’s 12 Healthy Habits Program
  • SUBSCRIBE NOW FOR EXCLUSIVE NEWS & UPDATES

  • Facebook

  • Optimize your Health so you can Enjoy Life!

    Energy Medicine
  • Archives

    • March 2016 (4)
    • February 2016 (8)
    • January 2016 (9)
    • December 2015 (11)
    • November 2015 (8)
    • October 2015 (8)
    • September 2015 (8)
    • August 2015 (8)
    • July 2015 (10)
    • June 2015 (7)
    • May 2015 (7)
    • April 2015 (12)
    • March 2015 (15)
    • February 2015 (13)
    • January 2015 (16)
    • December 2014 (21)
    • November 2014 (26)
    • October 2014 (26)
    • September 2014 (26)
    • August 2014 (27)
    • July 2014 (28)
    • June 2014 (28)
    • May 2014 (28)
    • April 2014 (26)
    • March 2014 (26)
    • February 2014 (24)
    • January 2014 (28)
    • December 2013 (27)
    • November 2013 (26)
    • October 2013 (26)
    • September 2013 (26)
    • August 2013 (27)
    • July 2013 (28)
    • June 2013 (28)
    • May 2013 (28)
    • April 2013 (29)
    • March 2013 (21)
  • Energy Medicine
  • Tags

    Age Management Medicine Anne Day Anti-Age Anti-AgeMe Anti-Aging Body Body Well Clinic Chakras Che Marville Clarity Centre Denise Pala Dr. Mike Carragher Exercise Fay Chapple Fitness Health HGH Hormones Life Change Life Coach Lifestyle Meditation Nichelle Laus Organization Reiki Revitalize Self-Healing Spenser Chapple Stacey MacDonald Steven J. Wong Strength training Testosterone Weight Lifting Welln Wellness Yoga
  • Recent Posts

    • How To Get A Six-Pack In One Month
    • I Wish I Knew These 15 Tricks To Waking Up Earlier
    • 10 Health Benefits Of Sex That Will Surprise You
    • 13 Gluten-Free Recipes That Will Make You Drool
    • Embrace the pain, avoid the injury.
  • ANTI-AGE ME is a gripping story that documents a number of universal themes – the fading of beauty, the realization of mortality, and the search for answers to living the highest quality of life – in STEVEN’s year and a half long journey. The film closely captures the scientific and tangible results of the program while examining any increase in quality of life – and any side effects. ANTI-AGE ME will juxtapose these new forms of anti-aging medicine with other methods of health and fitness.
  • About
  • Blog
    • All Contributors
    • MEN
      • Daniel Archibald | HEALTH & FITNESS
      • David Bink | ANATOMY & HEALTH
      • David Loiseau | FITNESS & HEALTH
      • Dean Brandt | FITNESS & NUTRITION
      • Eric Morrison | NUTRITION & WEIGHT LOSS
      • Evan Ward | HUMAN KINETICS & NUTRITION
      • Gregory Lalonde | PERSONAL STYLE CONSULTANT
      • James Barry | CULINARY ARTS
      • Jay Zuccato | FITNESS & NUTRITION
      • John Pedulla | HAIR & BEAUTY
      • Mark McKoy | FITNESS
      • Dr. Mike Carragher | AGE MANAGEMENT & WELLNESS
      • Steven J. Wong
      • Dr. Terrence Lemay | CHIROPRACTIC & ACUPUNTURE
    • WOMEN
      • Amanda Kotel | EXERCISE SCIENCE & NUTRITION
      • Anne Day | LIFE CHANGE
      • C S Bromley | HOLISTIC HEALTH & BEAUTY
      • Carmelia Ray | DATING & RELATIONSHIPS
      • Caroline Cowan-Mujkic | HOLISTIC NUTRITION
      • Catherine Garceau | WELLNESS & LIFE CHANGE
      • Che Marville | MEDITATION
      • Cherry Villanos | HEALTH & BEAUTY
      • Dayna Stoddart | FITNESS & WELLNESS
      • Denise Pala | YOGA
      • Diana Todd | WEIGHT LOSS & FITNESS
      • Elena Spina | AGING WITH POWER
      • Fay Chapple | LIFE CHANGE
      • Gillian Mandich | HEALTH & WELLNESS
      • Giselle Curcio | SKINCARE & COSMETICS
      • Gorretti Francisco | HEALTH & FITNESS
      • Jasmin Chase | HEALTH & BEAUTY
      • Jennifer Van Barneveld | ONLINE TRAINER & DIET COACH
      • Joelle Malette | FITNESS & WELLNESS
      • Krista Banik | MASSAGE THERAPY
      • Kristin Cavarzan | FITNESS & NUTRITION
      • Lauren Jacobsen | SPORTS SUPPLEMENTATION
      • Leigh Brandt | FITNESS & HEALTH
      • Liz Martino | YOUTH HEALTH & FITNESS
      • Margaret Floyd | NUTRITION
      • Monika Kovacs | YOGA & WELLNESS
      • Nichelle Laus | FITNESS & WEIGHT LOSS
      • Dr. Sara Solomon | THE FAT BLASTING DOCTOR
      • Spenser Chapple | THE YOUTH PERSPECTIVE
      • Stacey Macdonald | ENERGY HEALING & REIKI
      • Stephanie Joanne | FITNESS & PRO-ACTIVE HEALTH
  • Episodes
  • Topics
  • Contact

© Copyright 2021 ANTI-AGE ME | Revealing the Secrets to Living the Highest Quality of Life. Typegrid Theme by WPBandit.