Squeeze in workouts with Tabata + Gymboss Giveaway! (closed)

this giveaway is closed
Oh, how I love me some Tabata πŸ™‚
Wait! What IS Tabata? (No, it’s not a ballroom dance)
Tabata was founded in Japan by Izumi Tabata. He conducted tests on two groups of athletes; comparing moderate high intensity training with high intensity interval training. The results were that the athletes training in high intensity interval training improved their aerobic systems as well as their anaerobic system. The athletes who did the moderate high intensity training only improved their aerobic system and had little to no increase in their anaerobic system. (source)
The basic premise of this type of workout is to workout for 20 seconds at a high intensity, rest for 10 seconds, and repeat through 8 working 20 second intervals! It’s that easy and even  helps fit in a quality workout into a short amount of time. 
*The folks at Gymboss provided me with one of their timers for review. The opinions in this post are my own. Also, while I am studying for my CPT exam, I am not a certified personal trainer – this workout was generated from my own practice. Please perform at your own risk and with discretion.
Here’s also a perspective from my good friend Shannon of Badass Fitness through teaching using the Tabata bootcamp method:
Tabata training works because it emphasizes max effort and intensity in minimal time. This is exactly what we and our busy clients/students need nowadays to see results. No matter how busy a day is, in just 16 minutes of work you can do 4 traditional 20-10 Tabata rounds and get a butt-kicking workout that trumps 45 steady minutes on the elliptical or traditional weight training. Plus this HIIT training produces a caloric after burn that helps students accelerate
metabolism – and weight loss.In just 2 weeks of my 8 week Badass Fitness Tabata Bootcamp, 15 students lost over 30 lbs collectively. That is with just 3 bootcamps a week that last no more than 40 minutes. But all of it is Tabata, so we make the most of every minute.
Tabata training works for the lives we live today and the weight loss and strength gains our clients are seeking.”
I decided to pick one of my favorite muscle areas to workout – SHOULDERS!- and put together a Tabata workout I could use the Gymboss for to also share with you all!
Shoulder BURN Tabata workout you can do with the Gymboss Timer:
Interval 1 (20 seconds of work): Suicide cone drills (total body warmup)
Rest 10 seconds
Interval 2 (2 seconds of work): Plank Shoulder Touches
Rest 10 seconds
Interval 3 (20 seconds of work): Pushpresses (with weight movements incl. dumbells or barbell being 50-70% of your 1 Rep Max – I use 10-15lb dbs)
Rest 10 seconds
Interval 4 (20 seconds of work): db shoulder flies (weights same as above)
Rest 10 seconds
Interval 5 (20 seconds of work): shoulder raises with scaption (weights same as above)
Rest 10 seconds
Interval 6 (20 seconds of work): divebombers
Rest 10 seconds
Interval 7 (20 seconds of work): plank power punches, alternating arms
Rest 10 seconds
Interval 8 (20 seconds of work): pike pushups
Repeat circuit 3-4-5 times. Whatever you have time for & you’re done!
You could use this method for a Total Body workout, or if you want to target a muscle group – you’re working hard for 4 minutes [ x however many rounds you want to to ] & that’s all that matters!
I haven’t tried to use my timer for speed work or running just yet but will update you guys on any creative uses I discover with this little gem!
Here’s some other added benefits about the Gymboss Timer:
  • 1 or 2 intervals – 2 seconds to 99 minutes
  • Repeat up to 99 times
  • Beep and/or Vibrate alarm
  • Alarm duration 1, 5, or 10 seconds
  • Stopwatch function
  • Secure Belt clip
  • Compact Size (1 ΒΎ x 2 ΒΌ x Β½ inches)
  • Water and shock resistant
  • AAA battery required
Have you tried Tabata or a workout timer before?
Want to win your own Gymboss? Enter here!
AND The BAMR Bands giveaway winner is:

HI! I'M KAT - I am a pug-mom, wife, NASM Certified Personal Trainer, & Fitness Coach focusing on living the fit life while tackling work, coaching others - doing it all! My blog is to hold me accountable for all the goals I plan on accomplishing and also a way for me to try to inspire others through my own experiences - if I can do it ANYONE can! Fitness is a huge part of my life as well as travel and seeing all that life has to be lived! PAY IT FORWARD!

All author posts
  • Reply
    June 12, 2013, 11:19 am

    I have the Cathe Tabatise DVD and it’s a killer workout. I would use the Gymboss timer for when I do my core work.

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    June 12, 2013, 11:26 am


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    June 12, 2013, 11:33 am

    I’ve decided that I want to start doing some tabata workouts. I need to change up my routines! Thanks for the workout!

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    June 12, 2013, 11:36 am

    Soooooooooooooo I guess great minds think alike. I just have to say I dig your review, Kat (and Gymboss)! =D

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    June 12, 2013, 11:46 am

    I LOVE Tabata workouts. We do them often in our circuit training class. I would use the timer for my dance team that I coach (conditioning starts in 4 weeks!), and I would use it for future clients after I pass my PT cert test! πŸ™‚

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    June 12, 2013, 12:34 pm

    I am loving Tabata right now! Need a Gymboss for sure!

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    June 12, 2013, 12:51 pm

    i really want a Gymboss! I do my fair share of Tabata and could use something other than my watch or phone to help me!

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    June 12, 2013, 1:00 pm

    I would LOVE one of these! It would make circuit/tabata workouts so much easier than staring down at the floor with my cell phone timer on!

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    June 12, 2013, 1:01 pm

    This comment has been removed by the author.

  • Reply
    June 12, 2013, 1:03 pm

    I’ve heard that tabata workouts are so great but it’s hard when I have to be constantly checking the timer on my phone!

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    June 12, 2013, 1:14 pm

    I LOVE tabata workouts! I do them often! I have one on my phone that I just set and listen for the beeps!!

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    June 12, 2013, 1:50 pm

    I love Tabata! I will use it as a Finisher once a week. Would love to win this Gymboss. Thank you.

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    June 12, 2013, 1:53 pm

    I love tabata workouts!!! I so need a timer so I can stop flipping through my phone!

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    June 12, 2013, 1:58 pm

    I haven’t done tabata in the standard sense. I did a lot of 2:1 and 3:2 last year on the treadmill in April and May through the Tone It Up girls and it made me a lot faster. (Love them). I REALLY want to try these tabata workouts and I NEED that timer. I’ve heard GREAT stuff about it. So…pick me please?!

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    June 12, 2013, 2:11 pm

    Love tabata workouts! I end up dripping in sweat, which I love!

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    June 12, 2013, 2:17 pm

    The bootcamps at my gym do tabatas, but I’d love to be able to do them on my own!

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    June 12, 2013, 3:27 pm

    I have not tried Tabata. I would use the Gymboss for interval training for running.

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    June 12, 2013, 3:42 pm

    Very cool, never heard of Tabata! Congrats on going for the CPT, that’s awesome πŸ™‚

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    June 12, 2013, 3:52 pm

    Tabata is awesome! Great for when I’m in a hurry!

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    June 12, 2013, 4:05 pm

    never heard of this – fascinating

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    June 12, 2013, 4:15 pm

    Love tabata when you are pressed for time!

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    June 12, 2013, 4:23 pm

    I have done two Tabata workouts, and it would be nice to be able to do them out on the back patio on nice days. I have a workout that tells you when to stop and start, but I can’t bring that outside. A timer would help!

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    June 12, 2013, 4:29 pm

    I have never tried a Tabata workout but I have heard that they are really tough. Sounds like a great workout in a short amount of time which could be great on busy days!

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    June 12, 2013, 4:50 pm

    I’ve only done tabata workouts at the gym. ( I still think it sounds like a type of bread, haha) But I’d love to try and make some stuff up at home!

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    June 12, 2013, 5:41 pm

    I haven’t tried tabata but I’d love to try it and I’d use the gym boss during my daily hiit workouts

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    June 12, 2013, 5:55 pm

    Have you looked into Mindy Mylrea’s Tabata Boot Camp certification?

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    June 12, 2013, 6:04 pm

    I have never tried Tabata but I am always reading about it. Seems like a good idea! Interval timers are very useful for exercise.

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    June 12, 2013, 6:15 pm

    I need this for my at home workouts!

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    June 12, 2013, 6:17 pm

    I have never tried either! would love to

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    June 12, 2013, 6:44 pm

    Ooh, that looks like one intense tabata workout! (Although I guess they all are, huh?!)

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    June 12, 2013, 7:44 pm

    I’ve not tried tabata. Right now I use the Gym Boss App on my iphone while I run. With a timer, I can leave my phone behind while I run!

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    June 12, 2013, 9:27 pm

    I have never tried Tabata but have been pinning HIIT workouts for my CT days.

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    June 13, 2013, 12:32 am

    We do Tabatas at my gym, and sometimes I use them in running for some speed intervals. They’re tough!

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    June 13, 2013, 1:55 am

    I love tabata! I’d use the GymBoss for tabata workouts instead of taking my phone in to the gym and using that. I get nervous it’s going to break!

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    June 13, 2013, 2:15 am

    I really want to do some intervals and tabata, but I’ve been holding off until my leg is 100%, which seems like it’d been almost 2 years.

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    June 13, 2013, 3:33 am

    I have tried Tabata and quite enjoy the fast pace of it. I would use the Gymboss for my sprints.

  • Reply
    June 13, 2013, 1:53 pm

    This is pretty interesting. I’m going to check into it a little more. I’m fairly new to working out, and this could be cool!

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    June 13, 2013, 4:06 pm

    I love my Gymboss and I LOVE Tabata!!!!

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    June 13, 2013, 8:34 pm

    And again I can say I live under a rock because I am yet to hear of it but it seems like a great idea.

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    June 14, 2013, 11:47 pm

    I have never tried Tabato but the Gymboss would be great for for interval training

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    June 15, 2013, 3:48 pm

    FIrst time I’ve ever even heard about Tabato….I am game! Gymboss would be a great help.

  • Reply
    June 15, 2013, 11:05 pm

    I haven’t tried it yet but I would like to… I think it’d be great for interval training on the treadmill.

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    June 16, 2013, 1:32 am

    I have not tried Tabata! I’d use the gymboss for my crossfit workouts, it would help me out a lot, right now I just try to time my intervals through songs

    stephanie ann

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    June 17, 2013, 4:07 am

    No, I haven’t tried Tabata yet. I’d love to though. I think the Gymboss would be great for timing walk “breaks” for the kids I’ll be training in my running group this summer.

  • Reply
    July 29, 2017, 12:31 am

    I have never tried either! would love to need this for my at home workouts!

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