Tabata is a form of High Intensity Interval Training (HIIT). Sounds intimidating right?? Wrong! Is easy to adapt to every person and perfect for busy schedules. Tabata is done in 4 minute rounds so an entire workout can be finished in 10-20 minutes with minimal or no equipment! You also set the pace in this workout, so you can choose what you feel is your high intensity.
How does it work?
Each round consists of 4 exercises and last 4 minutes long. Intervals are 20 seconds of exercise followed by 10 seconds of rest. Grab a stopwatch and keep track of your time.
Choose your 4 exercises and the cycles look like this...
0:00-0:20 - Exercise 1
0:20-0:30 - REST
0:30-0:50 - Exercise 2
0:50-1:00 - REST
1:00-1:20 - Exercise 3
1:20-1:30 - REST
1:30-1:50 - Exercise 4
1:50-2:00 - REST
2:00-2:20 - Exercise 1
2:20-2:30 - REST
2:30-2:50 - Exercise 2
2:50-3:00 - REST
3:00-3:20 - Exercise 3
3:20-3:30 - REST
3:30-3:50 - Exercise 4
3:50-4:00 - REST
Rest for at least 1 minute in between each time you repeat the cycle!
Beginners: Try doing 2 full cycles (8 minutes)
Intermediate: Try doing 3 full cycles (12 minutes)
Advanced: Try doing 4 full cycles (16 minutes)
Let's Get Started......
Try these exercises for your Tabata round:
Exercise 1: Mountain Climbers example
Exercise 2: Box Jumps example (you can also use the bottom stair on a staircase if you don't have a box)
Exercise 3: Walking Push-Ups example
Exercise 4: Scissor Lunges example
Suggested Playlist:
"Timber" by Ke$ha & Pitbull
"Heart Attack" by Enrique Iglesias
"Earthquake" by Labyrinth & Tinie Tempah
"TKO" by Justin Timberlake
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