Tabata music mixes
A Tabata is a form of interval training named after a speedskating coach. One Tabata is 20 seconds of hard work followed by 10 seconds of rest, repeated non-stop for 8 rounds. Work, rest, work, rest. It only takes 4 intense minutes, and it's a very efficient, effective, and (I think) fun protocol.
Either pick a single full body exercise (kettlebell swing, exercise bike), or set up a series of stations. That can work well for groups, or to make it more interesting for yourself.
The hardest part for me was watching the clock while I was trying to push hard in an exercise, so I built a couple of music tracks that handle the timing for you. This let you just focus on moving. I found a couple of music timers online, but all of them were just a song with a timer laid over top, or that faded in and out, and never in time to the music. I built mine so the beats line up exactly with the 20 and 10 seconds intervals so the rhythm of the music itself lets you know when you are about to switch from work to rest or back to work. Beats a Gymboss timer hands down.
There is one "slow" mix and one "fast" mix. The fast mix has twice the beats per minute of the slow mix, but both of the mixes have the same :20 work/:10 rest timing. Each starts with 10 seconds of get-ready time, and then the work starts. The music tells you when you go and when to rest. I recommend clicking on the players below and watching the timer. You'll see and hear how the timing works. There are horns (speed) or a keyboard (grind) at the beginning of each round that tells you which round you are starting (1-8 notes). Remember, the first interval is a 10 second rest, to allow you to hit start and then get your body in position and ready for the first 20 second work interval.
They are both set up to be able to stack several times in a playlist for multiple Tabatas with one minute rest between. The drums start up halfway through the rest to let you know you only have 30 seconds left.
Download the files, and get to work! :)
Either pick a single full body exercise (kettlebell swing, exercise bike), or set up a series of stations. That can work well for groups, or to make it more interesting for yourself.
The hardest part for me was watching the clock while I was trying to push hard in an exercise, so I built a couple of music tracks that handle the timing for you. This let you just focus on moving. I found a couple of music timers online, but all of them were just a song with a timer laid over top, or that faded in and out, and never in time to the music. I built mine so the beats line up exactly with the 20 and 10 seconds intervals so the rhythm of the music itself lets you know when you are about to switch from work to rest or back to work. Beats a Gymboss timer hands down.
There is one "slow" mix and one "fast" mix. The fast mix has twice the beats per minute of the slow mix, but both of the mixes have the same :20 work/:10 rest timing. Each starts with 10 seconds of get-ready time, and then the work starts. The music tells you when you go and when to rest. I recommend clicking on the players below and watching the timer. You'll see and hear how the timing works. There are horns (speed) or a keyboard (grind) at the beginning of each round that tells you which round you are starting (1-8 notes). Remember, the first interval is a 10 second rest, to allow you to hit start and then get your body in position and ready for the first 20 second work interval.
They are both set up to be able to stack several times in a playlist for multiple Tabatas with one minute rest between. The drums start up halfway through the rest to let you know you only have 30 seconds left.
Download the files, and get to work! :)
| tabata_repeater_grind.mp3 |
| tabata_repeater_speed.mp3 |