Tag Archives: Motivational Workout

Tabata Workout – Stay Fit and Motivated

I was recently exposed to Tabata, a High Intensity Interval Training (H.I.I.T) workout while serving my reservist in Pasir Ris camp. The workout regime is relatively simple and does not require any equipments at all. Best of all,  it only takes 4 minutes to finish one “Tabata” cycle. However, this will be the most intense and longest 4 minutes you will ever experience, provided you do not shortchange yourself during the workout.

Why Tabata?

  • High Intensity Interval Training has larger impact on both aerobic and anaerobic systems than traditional aerobic workout
  • It’s simple and requires no weights/equipments
  • You can easily customise your own Tabata workout by mixing any exercise you desire
  • It only takes 4 minutes of your time to complete one cycle

How to Tabata?

  1. Workout as hard as you can for 20 seconds
  2. Rest for 10 seconds
  3. Repeat Step 1 & 2 for the rest of the exercises (1 “Tabata” cycle)
  4. Do as many “Tabata” cycle as possible

Tabata Workout:

  1. Squats
  2. Jumping Jacks
  3. Lunges
  4. Situps
  5. High Jumper
  6. Burpees
  7. Flutter Kicks
  8. Push Ups

For beginners, you may want to start off with 4 “Tabata” cycles and gradually increase 1 cycle at a time when your body is conditioned for higher intensity.
It is important to give your 100% for the 20secs of workout in each exercise as it would defeat the purpose of high intensity training if you don’t push yourself to the limit.
P.S. – Just for laugh:
I named the Tabata workout as the “Patapon” Workout. The word “Tabata” reminds me of the PSP game “Patapon”. I have completed the game back in my NS days. It was really fun and interesting game! On a side note, I have designed the Tabata featured image above based on some online tutorial to improve my photoshop skill.
My preferred Patapon Workout exercises as belowPatapon Workout

Patapon Workout:

  1. Pata-Pata-Pata-Pon (Squats)
  2. Pon-Pon-Pata-Pon (Jumping Jacks)
  3. Chaka-Chaka-Pata-Pon (Lunges)
  4. Pon-Pata-Pon-Pata (Crunches)
  5. Pon-Pon-Chaka-Chaka (Flutter Kicks)
  6. Don-Don-Chaka-Chaka (Burpees)
  7. Pata-Pon-Don-Chaka (Front Planks)
  8. Don-DoDon-DoDon (Push Ups)

See related post:
Workout Motivation
List of references:
What is Tabata Training?
The 4-Minute Fat-Burning Miracle Tabata Workout
List of Command Songs
How To Create Great Typographic Wallpaper In Photoshop

Workout Motivation – Tough times don't last, tough people do

Most people are aware of the health benefits of having a regular workout regime but often lack the discipline and motivation to stick to their training schedule. Procrastination and excuses start to kick in, and soon,  they simply just stop trying.
When a new hot and trending workout video (such as INSANITY workout) is shared online, people might get excited and try it out for awhile. However, the enthusiasm simply wore off over time, and they are back to their sedentary lifestyle.
Do you find yourself making yearly resolution to go the gym or keeping to a run schedule, and find yourself breaking them a few months later, giving yourself excuses and procrastinating from time to time.
Therefore, it is important to identify the “Why” of keeping fit and healthy instead of just focusing on “How” to keep fit and healthy. For me, the “Why” is simply because it just feels so right and logical to stick to an exercise regime. Exercise is an excellent way to destress and keeps one focused and energised. Although it feels kind of sucky for the first few months, your body will get used to the body aches and sore feet over time. You will start to feel more refreshed each day and also feel good about yourself.
Find out your “Why” and craft out a flexible exercise regime to fit into your schedule. For a start, drag someone for a jogging session once a week. Slowly build up your endurance and be disciplined. Suffer either the pain of discipline, or suffer the pain of regret.
Keep pushing hard until you get it!

Below are some of motivational quotes and images to keep you going:

EXERCISE - Some motivation required
EXERCISE – Some motivation required

Better sore than sorry
Better sore than sorry

No rest is worth anything except the rest that is earned
No rest is worth anything except the rest that is earned

I may not be there yet, but I’m closer than I was yesterday.
I may not be there yet, but I’m closer than I was yesterday.

Running is the greatest metaphor for Life, because you get out of it what you put into it.
P.S. If you are in Singapore and need a jogging/running buddy, feel free to drop a comment and I will be happy to arrange a jogging/running session.
See related post:
Tabata Workout – Stay Fit and Motivated