How fit do you need to be to start tabata or similar?

[WildItWasFurious]

Hi, I'm really interested in starting some kind of tabata/HIIT type of exercise. At the moment, I don't do that much exercise, mainly a couple of yoga or pilates workouts a week (vinyasa or ashtanga yoga so pretty active) and I can probably run a couple of kilometres without too much effort but don't do so regularly. I did Jillian Michaels Six Week Abs the other day and pretty much managed level 1 (found burpees hard though) and could do the plank stuff easily due to yoga/pilates training. Am I fit enough to start tabata? All the websites I've looked at say you need to be 'fit enough' but not sure whether this means properly fit or just not couch potato... tia

If you mean true Tabata protocol (20secs active 10 sec rest x 8) then I would say a 7/10 fitness level, with 10 being professional level. Imagine doing 8 sets of burpees with only 10 second rest in between and you get the idea of the intensity...but you can start interval training at a much lower fitness level and build from there. What kind of cardio are you thinking of doing for it?

OK I guess I need to start interval training at a lower level. Re cardio, not really sure - ideally I'd like to exercise at home but I can get out for runs. Don't really want to have to get gym membership though... What are my options?

I don't think you need to be super fit to do it - just do what you can and you'll find that as each week passes you can do more and more. I go to a class or the gym most days - play a team sport and can run 5k in about 30mins. I do HIIT / tabata with a TRX, I also do GRIT / Insanity workouts which are based on HIIT / tabata. Some days I get through the classes ok, other days I can't because I'm tired or just feeling out of sorts. On those days I just do what I can of the class - it's still a really good workout.

You can do intervals running, either timed or distance, or use hills (killer but very effective). So warm up then

-sprint between one or two lamposts perhaps, then walk for 2-3. Turn around and repeat or continue, depending on the route etc. You could just do fartlek where you sprint and walk/jog however you feel like, just mix it up randomly through your run. Effective but less easy to track improvements.

• run as fast as you can up a hill then walk down and repeat

• or use a tabata app on your phone (I use tabata pro, you can adjust the work/rest times to suit you so it doesn't have to be 20work:10rest and it talks over your music). Try 30 secs sprint, one minute walk/jog to begin and repeat 10 times. See how that feels. The fitter you get the longer the work period, if you get up to 1min:1min for 20 mins then consider tabatas !