Lose Weight > Common Sense To Lose Weight > Common Sense Article > Tabata Protocol - The Perfect Boot Camp Workout?
Tabata Protocol - The Perfect Boot Camp Workout?
The secret to a good boot camp workout is high energy. The reason many people chose boot camps is because they're a fun change of pace from the same old gym routine. A great boot camp workout gets results and keeps it fun!
The only tough part about designing a boot camp workout is that there usually isn't enough equipment for everybody. You have to figure out how to put your clients through a killer workout without any equipment.
Fortunately, there are numerous boot camp workout methods that are extremely effective body weight workouts that require NO equipment.
One of my favorite methods uses the "Tabata" protocol. The Tabata protocol uses body weight exercises such as squats, lunges, push-ups, crunches, planks, mountain climbers, or really any other body weight exercise you can think of.
The key to Tabata protocols is the timing. Each Tabata is done for 20 seconds with 10 seconds of recovery. The actual Tabata protocol calls for 8 rounds of 20 on and 10 off so each "Tabata" will last 4 minutes.
However, you can manipulate the exercises, the order of the exercises, or the number of rounds any way you want to keep things interesting. If you get creative, the number of possibilities are endless!
The nice thing about using the Tabata protocol, or even time, instead of reps is that you can keep everybody in the boot camp on track. You don't have to wait for some boot campers to finish their reps before moving on to the next exercise. This saves a lot of time and, in some cases, a little embarrassment on the behalf of your clients.
One thing I do that my clients love is to make it a competition of sorts. There are a number of ways to do this using the Tabata protocol. The first way is to see who can do the most reps of a certain exercise in a specified number of rounds. The second way is to see how many total rounds they can complete before exhaustion.
You'll be amazed at how they will push themselves and have fun doing it. Throw in a prize and even your clients will be amazed at what their body will do when they really want it. This is a great way to create a fun atmosphere in your boot camp and camaraderie among your clients. Because of this, they'll keep coming and tell their friends about it too.
As a side note, I usually only do competition type events after the group has had the chance to get to know one another and are comfortable in the setting.
By using the Tabata protocol, you can hit 5 body parts in 20 minutes so you can almost guarantee that your clients will be begging for mercy after just 20 minutes. Try it out and mix it up.
Of course, this is also great for anybody just looking for a workout they can do at home without equipment!
The only tough part about designing a boot camp workout is that there usually isn't enough equipment for everybody. You have to figure out how to put your clients through a killer workout without any equipment.
Fortunately, there are numerous boot camp workout methods that are extremely effective body weight workouts that require NO equipment.
One of my favorite methods uses the "Tabata" protocol. The Tabata protocol uses body weight exercises such as squats, lunges, push-ups, crunches, planks, mountain climbers, or really any other body weight exercise you can think of.
The key to Tabata protocols is the timing. Each Tabata is done for 20 seconds with 10 seconds of recovery. The actual Tabata protocol calls for 8 rounds of 20 on and 10 off so each "Tabata" will last 4 minutes.
However, you can manipulate the exercises, the order of the exercises, or the number of rounds any way you want to keep things interesting. If you get creative, the number of possibilities are endless!
The nice thing about using the Tabata protocol, or even time, instead of reps is that you can keep everybody in the boot camp on track. You don't have to wait for some boot campers to finish their reps before moving on to the next exercise. This saves a lot of time and, in some cases, a little embarrassment on the behalf of your clients.
One thing I do that my clients love is to make it a competition of sorts. There are a number of ways to do this using the Tabata protocol. The first way is to see who can do the most reps of a certain exercise in a specified number of rounds. The second way is to see how many total rounds they can complete before exhaustion.
You'll be amazed at how they will push themselves and have fun doing it. Throw in a prize and even your clients will be amazed at what their body will do when they really want it. This is a great way to create a fun atmosphere in your boot camp and camaraderie among your clients. Because of this, they'll keep coming and tell their friends about it too.
As a side note, I usually only do competition type events after the group has had the chance to get to know one another and are comfortable in the setting.
By using the Tabata protocol, you can hit 5 body parts in 20 minutes so you can almost guarantee that your clients will be begging for mercy after just 20 minutes. Try it out and mix it up.
Of course, this is also great for anybody just looking for a workout they can do at home without equipment!
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