If you need a quick workout, but you want to make sure it’s effective, do a tababa workout. Tabata is a type of training created by Dr. Izumi Tabata, that is a form of HIIT (High Intensity Interval Training). This particular interval workout uses a 2 to 1 ration of 20 seconds of work followed by 10 seconds of rest for 8 rounds (or sets). (Gymboss makes a great interval timer) The results of his research found these short, intense workouts provided improved athletic capacity and condition, improved glucose metabolism, and improved fat burning. This really works well with functional exercises like push ups, pull ups, etc, but it also works well with traditional muscle building/sculpting exercises too.
Yesterday I was in time crunch so I incorporated tabata training for shoulder day so I could squeeze in my workout. To really develop nice rounded shoulders, you want to be sure to hit all three heads of the shoulders (deltoids) – anterior (front) deltoids, medial deltoids and posterior (or rear) deltoids (see diagram).
The whole workout took less than 20 minutes – 16 minutes of actual work, with 1 minute of rest between each tabata workout. Here are the 4 tabata workouts I did. And YES, my shoulders are already sore!! ouch!
#1 Tabata Shoulder Press Couplet
Directions: 20 Seconds on, 10 Seconds off, for 8 rounds, alternating push press with alternating shoulder press (ladder style, which means your arms move simultaneously – one arm goes up while the other goes down). This means you will do 4 sets of each exercise in this circuit. Take 60 seconds rest before the next exercise.
#2 Tabata Shoulder Couplet
Directions: 20 Seconds on, 10 Seconds off, for 8 rounds, alternating upright row with alternating front raise. Again, your arms will be moving simultaneously, one moving up while the other arm is moving down (one arm is never in the rest position). Take 60 seconds rest before the next exercise.
#3 Tabata Lateral Raises
Directions: 20 Seconds on, 10 Seconds off, for 8 rounds of lateral raises. I used a yellow Bodylastics band (LOVE THESE BANDS!!), but you can do this with light dumbbells as well. Keep arms straight, thumbs down and pinkies up to completely shut down your biceps from helping. Take 60 seconds rest before the next exercise.
#4 Tabata Rear Delt
Directions: 20 Seconds on, 10 Seconds off, for 8 rounds of rear delt (rear shoulder) raise with dumbbells. Keep arms out straight, and parallel with your shoulders to avoid letting your back, traps and rhomboids from helping. If the weight is too heavy, you will notice your arms will want to bend, and your hands will want to come back like chicken wings.