Hello Fancy Lacy Community,

According to a multitude of online sources, our diet accounts for roughly 70% of our physical shape. Unfortunately, you can never out-exercise a bad diet, that’s why eating clean is such a big thing these days.


Now, the remaining 30% depends on what we do outside the kitchen, and today I’m going to share with you my favorite workout concept called Tabata training. It’s easy to understand and implement, it’s stimulating, and – trust me – it’s one of the most efficient exercise techniques I’ve ever tried.

What is Tabata Training?


Tabata training is a type of high intensity interval training alternating short periods of intense exercise with brief recovery periods. Basically, each Tabata set consists of 8 intervals, for each of which you work hard for 20 seconds and rest for 10. Start by selecting an exercise: let’s say body weight squats. Squat hard for 20 seconds and rest for 10 seconds, completing 8 rounds in total. 20 seconds is the perfect amount of time to show what you’re made of, so be sure to squat hard and make every round count; it’s called a “high intensity training” for a reason. If 10 reps is all you can manage, then be it – as long as you’re honest with yourself that it’s the best you can do at this point. Trust me, with time and practice, you’ll be able to do more! The recovery period between the sets is 2 minutes, but you can easily reduce or increase this time to suit your needs. For your next Tabata set, pick another exercise and repeat the pattern. Each Tabata set takes 4 minutes to complete, so depending on your energy levels and you time resources you may choose to do anywhere between 5 and 8 sets. As long as you exercise at a high intensity, you will not need more than that.

What to Use for a Workout Timer?

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So, with Tabata format laid out and exercises selected, there’s still one more issue to consider: how do you keep track of time if you’re supposed to be squatting for your life? Thank God for iTunes and other media platforms. iTunes carry a wide selection of Tabata tracks in a variety of music genres, Pop, Hip Hop, Dance, Latin, you name it. So, not only do you have your favorite tunes to work out to, these tracks come with a Voice Coach feature and tell you exactly when you must work and rest. There’s no need to have your eyes glued to your watch, and you can throw yourself completely into the workout.

Why Pursue Tabata Training?

Here are just a few reasons why I love working out Tabata style:

  • You are fully in charge of your workout: whether it comes to selecting exercises or deciding how many sets you feel like doing.
  • Your workout is time-efficient.
  • When you perform exercises at a high intensity, your heart rate goes up to keep up with the pace. So, if your objective is to lose weight, Tabata training will help you make it happen – your body will be burning fat during as well as hours after the workout.
  • Tabata training is suitable for both, individual and group fitness sessions, so you can easily make arrangements for a sweat-together with your friends. I personally find that working out with others makes me work harder, so I invite my husband to join in whenever I can.


Top 10 Exercises for Tabata Training

In theory, you can pick any exercise and perform it with a Tabata timer. However, from my experience, the following exercises work best:

  • Squats
  • Burpees
  • Lunges
  • Mountain climbers
  • Sit-ups / Crunches
  • Tricep dips
  • Plank
  • Kettlebell swings
  • Box jumps
  • Jumping rope

As you can see, most of these exercises do not require any equipment so you can do them anywhere.

For me, it was love at first set; maybe you’re next? You’ll never know until you try. I’ll be curious to hear from you when you do.

Until then, eat clean and train mean.

Thank you for reading,


Photo source: 1 / 2 / 3 / 4 / 5

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