Tabata is a form of high intensity interval training (HIIT) that is structured with 20 seconds of work followed by 10 seconds of rest. In tabata workouts you repeat this sequence 8 times (total time of 4 minutes per circuit). My favorite way to perform tabata is to select 2 exercises and repeat them. For instance, the first 20 seconds is exercise A, then you rest for 10 seconds, then for the next 20 s of work perform exercise B, rest for 10 sec, and keep going like that until your 4 minutes are up (so you will do each exercise 4 times total).
I will start teaching a tabata class weekly at the end of the month and I am super excited about it. Today I am sharing the workout we did at one of my demo classes. If you guys like this style workout (short, sweet, tough, sweaty, and typically body weight) then let me know and I will share more often!
If you have confusion about an exercise or questions about making a move less/ more challenging, please comment or contact me - my goal is to share workouts that everyone can do and I am happy to provide those modifications. Additionally, remember you can google any of the moves to get a demo!
Today’s workout will take 30 minutes with a warm up/ cool down.
EQUIPMENT NEEDED:
a mat
interval timer (recommend GymBoss App)
WARM UP:
4 times through sun salutation A; 10 air squats; foam roll as needed
the workout
For each circuit SET INTERVAL TIMER App TO 20 S work INTERVAL AND 10 S rest INTERVAL - 8 ROUNDS. This will take you thru each exercise pair 4 times and take a total of 4 minutes per circuit
CIRCUIT A
Squat hold and pulse
Frogger hops
Rest 1 min before starting next circuit
CIRCUIT B
Push ups
Forearm plank jacks
Rest 1 min before starting next circuit
CIRCUIT C
Reverse lunge (L), squat, reverse lunge (R), squat
high knees
Rest 1 min before starting next circuit
CIRCUIT D
Burpee
Plank hold with slow knee to chest
Rest 1 min before starting ab circuit
Core burnOut: COMPLETE CIRCUIT 3X THRU. Perform each exercise for 45 sec and then rest 15 sec
Glute bridge hold and pulse
Crow crunch hold
Slow bicycle
Wide stance glute bridge hold
This content is for informational purposes. Always seek the advice of a qualified health professional before starting or changing any exercise program.
