exercises for tabatas

looking for some suggestions for exercises to incorporate in tabata drills (something with simple or no equip that can be down rapidly)....i was thinking crucnches, pushups, mountain climbers. i use to have a pretty comprehensive list, but seem to mis-place it...

All your basic body weight exercises. Squats, lunges, push up, pull up, plyo jumps, jump rope, running, bear crawls. Pretty much whatever you want for 20 seconds of work and 10 seconds of rest x 8. Of course, this is not the same thing as the Tabata protocol for VO2 max/aerobic conditioning. Phone Post

You can turn Fucking anything into a tabata. Running swimming biking pushups masturbating, you name it. Phone Post

<blockquote>manzuri - You can turn Fucking anything into a tabata. Running swimming biking pushups masturbating, you name it. <img src="/images/phone/droid.png" alt="Phone Post" border="0" style="vertical-align:middle;"/></blockquote><br /><br />

well, i disagree. one of the main concepts of tabata drills is speed...a complex exercise or extremely high load won't work.

"one of the main concepts of tabata drills is speed"<----Really? How did you come to that conclusion? I interpreted it more as an effort based study. Phone Post

BshMstr - well, i disagree. one of the main concepts of tabata drills is speed...a complex exercise or extremely high load won't work.


 I thought the original study was with cyclists at extremely high load.....

Eel - "one of the main concepts of tabata drills is speed"<----Really? How did you come to that conclusion? I interpreted it more as an effort based study. <img src="/images/phone/apple.png" alt="Phone Post" border="0" style="vertical-align:middle;"/>


they used max-effort sprints in the study.

http://findarticles.com/p/articles/mi_m1608/is_5_20/ai_n6011850/

BshMstr - 
Eel - "one of the main concepts of tabata drills is speed"<----Really? How did you come to that conclusion? I interpreted it more as an effort based study. <img src="/images/phone/apple.png" alt="Phone Post" border="0" style="vertical-align:middle;"/>


they used max-effort sprints in the study.

http://findarticles.com/p/articles/mi_m1608/is_5_20/ai_n6011850/


^
That article seemed to omit many of the details of the study.

I recommend that you read Lyle McDonald's analysis of the study in order to gain some more insight into the study design and other variables that were at play (yet rarely discussed).


http://www.bodyrecomposition.com/research-review/effects-of-moderate-intensity-endurance-and-high-intensity-intermittent-training-on-anaerobic-capacity-and-vo2-max.html


Eel - 
BshMstr - 
Eel - "one of the main concepts of tabata drills is speed"<----Really? How did you come to that conclusion? I interpreted it more as an effort based study. <img src="/images/phone/apple.png" alt="Phone Post" border="0" style="vertical-align:middle;"/>


they used max-effort sprints in the study.

http://findarticles.com/p/articles/mi_m1608/is_5_20/ai_n6011850/


^
That article seemed to omit many of the details of the study.

I recommend that you read Lyle McDonald's analysis of the study in order to gain some more insight into the study design and other variables that were at play (yet rarely discussed).


http://www.bodyrecomposition.com/research-review/effects-of-moderate-intensity-endurance-and-high-intensity-intermittent-training-on-anaerobic-capacity-and-vo2-max.html




interesting article...

it doesn't really change what i was saying, though.

i'm still looking for some simple exercises to utilize with these..

why would anyone want to do something like tabata pushups? there is no logic behind doing something like that. first of all, 20/10 intervals as an isolated concept is NOT the tabata study. but for some reason people like to ignore the actual study and just pretend that all it says is "20/10 = magic."

you are taking an interval routine out of a study testing CARDIOVASCULAR fitness, and applying it to a pushup? why not do pushups to the same timing you would run 400m sprints? that makes as much sense as doing them "tabata"

turducken - why would anyone want to do something like tabata pushups? there is no logic behind doing something like that. first of all, 20/10 intervals as an isolated concept is NOT the tabata study. but for some reason people like to ignore the actual study and just pretend that all it says is "20/10 = magic."

you are taking an interval routine out of a study testing CARDIOVASCULAR fitness, and applying it to a pushup? why not do pushups to the same timing you would run 400m sprints? that makes as much sense as doing them "tabata"


because, that's why.

i'm not looking for a debate, looking for ideas.

thanks.

 Although it may be true that almost any exercise could be "TABATA'ed", the reality is that if you are doing these intervals correctly, they are brutally hard to do.



Dan John wrote some great articles about this not too long ago. I think it was for T-Nation.



DJ TABATA # 1

DJ TABATA # 2



TAKU  

cool, thanks for the links Taku!

 Burpees.



For the ballistic push X speed + upper body/ lower body, I don't think you can compare any other excercise to them for Tabata.



I saw some CF people doing bottom to bottom Tabata air squats and resting in the down position which I thought was dumb. They said it was to make them harder... as if Tabatas were not hard enough. The truth was that they were governing down their effort and needed to beef up the lactic acid to feel like they were working. 



Running sprints is brutal, as are weighted front squats but I wouldn't waste time with Push Ups, Dips or Pull Ups as you will reach failure before you have reached the level where the Tabatas are pushing you like they should.

Leigh - The answer you seem to be looking for is to find a field and bring your trainers <img src="/images/phone/apple.png" alt="Phone Post" border="0" style="vertical-align:middle;"/>


yeah, but it's winter here in Iowa, and although it's unseasonably warm, won't be for long. but you're right about sprints, Leigh. i'm just looking for additional ideas..

FJJ828 -  Burpees.

For the ballistic push X speed + upper body/ lower body, I don't think you can compare any other excercise to them for Tabata.

I saw some CF people doing bottom to bottom Tabata air squats and resting in the down position which I thought was dumb. They said it was to make them harder... as if Tabatas were not hard enough. The truth was that they were governing down their effort and needed to beef up the lactic acid to feel like they were working. 

Running sprints is brutal, as are weighted front squats but I wouldn't waste time with Push Ups, Dips or Pull Ups as you will reach failure before you have reached the level where the Tabatas are pushing you like they should.


are you talking full burpees, or more like the quicker squat-thrust type exercise? for some reason i fogot about them...

BshMstr - 
FJJ828 -  Burpees.



For the ballistic push X speed + upper body/ lower body, I don't think you can compare any other excercise to them for Tabata.



I saw some CF people doing bottom to bottom Tabata air squats and resting in the down position which I thought was dumb. They said it was to make them harder... as if Tabatas were not hard enough. The truth was that they were governing down their effort and needed to beef up the lactic acid to feel like they were working. 



Running sprints is brutal, as are weighted front squats but I wouldn't waste time with Push Ups, Dips or Pull Ups as you will reach failure before you have reached the level where the Tabatas are pushing you like they should.




are you talking full burpees, or more like the quicker squat-thrust type exercise? for some reason i fogot about them...


 I don't worry about trying to make my burpees into six count manmakers with a proper push up in the middle. I just drop to my chest. What I lose in tricep work, I make up for on the jump back up to standing. A pace of about 15-18 per 20 seconds is pretty vicious for a full set of 8 Tabata, especially on sets 6-7-8. I tryo to keep it explosive on the drop and the jump and try to get as much air as possible.



I have seen people who complained about them not being hard enough because they were doing manmakers with proper pushups and only getting 8-10. The emphasis was on muscle endurance as opposed to cardio.

ahh..that's what i was thinking. thanks for the advice!

You can use any bodyweight exercise but you are really wasting your time. I guess if you want something that feels like it is working.

I personally have found the following to be best for me:

Power cleans (just the bar)

Burpees (without the push up and losing the jump when quad fatigue sets in)

Mountain climbers (i turn my fingers outward..try it..feels better)

Airdyne bike

Jumping Rope