Bodyweight Exercise Routines

To implement this workout First you have to learn about Tabata principle. Tabata principle is Interval training routine developed by Dr Izumi Tabata (Japan). Basically this routine requires you to put maximum effort with routinely rest. According to him his ideal routine would look something like this

  • 20 Second workout
  • 10 second rest
  • 20 Second workout
  • 10 second rest
  • Same routine for 6 more times.

Dr. Tabata noted a 28% increase in anaerobic capacity in his subjects, along with a 14% increase in V02Max. And the best part was these results were witness in elite athletes. Just imagine what it’ll do for mere mortals like us?

In this routine you are going to use 3-4 different exercises and rest intervals of 2 minute between the sets (1 set = 1 tabata workout routine).

  • You’ll start with Bodyweight squats, Push ups, lunges, plank.
  • Bodyweight squat (20 sec X 10 sec rest) X 8 times
  • Rest 2 minutes
  • Push ups (20 sec X 10 sec rest ) X 8 times
  • Rest 2 minutes
  • Lunges (20 sec X 10 sec rest ) X 8 times
  • Rest 2 minutes
  • Plank (20 sec X 10 sec rest ) X 8 times
  • Finish.

I understand women requires different needs and workout, So here is very unique bodyweight exercise for women based on Dr Tabata protocol. Instead of doing the above routines (as it is bit advance). Instead of 20 second workout pattern, I suggest you to start with 20 repetitions and 10 sec rest.

If you have problems with 20 reps, then You can do just 10 reps and rest for 5 seconds. So Your workout will look something like this

  • Squats (10 rep X 5 sec rest) X 10-12 sets, 2 minute break
  • pushup (10 rep X 5 sec rest) X 10-12 sets, 2 minute break
  • Lunges (10 rep X 5 sec rest) X 10-12 sets, 2 minute break
  • Plank (10 rep X 5 sec rest) X 10-12 sets, 2 minute break

For beginners (both men & women): if you think your body can’t handle this workout, then you can always scale your workouts to your body needs. As you grow stronger, you’ll be able to finish this workout in no time.