What is Tabata?
Each exercise in a given Tabata workout lasts only four minutes. You push yourself as hard as you can for 20 seconds and rest for 10 seconds. This is one set. You’ll complete eight sets of each exercise in a Tabata workout.
The structure of the program is as follows:
- Workout hard for 20 seconds
- Rest for 10 seconds
- Complete 8 rounds of the exercise
You can do pretty much any exercise you wish. You can do squats, push-ups, burpees or any other exercise that works your large muscle groups. Kettlebell exercises work great, too. (Source: https://www.active.com/fitness/articles/what-is-tabata-training)
Timing: 20 seconds of work /10 second break, repeat the cycle 8 times for a complete Tabata workout
Equipment: Heavy and light hand weights, bodyweight, mat
For variety these Tabata workouts have two exercises.
Alternate between each exercise in a Tabata. For example, perform Charleston with the left side then perform Skater Hops. Return to Charleston with the right side, then perform Skater Hops.
- (L/R) Charleston / Skater Hops
- Left Leg Tick Tock Lunge / Right Leg Tick Tock Lunge
- Discus (Upward) Swing / Wood (Downward) Chop
- Alternating Bicep curls in a (right) lunge position / Tricep Kickbacks in a (left) lunge position
- Static Bridge with Chest Press / Leg Up and Over
- Spiderman Plank / Curl Ups
- (L/R) Runner Hop / (L/R) Alt Shoulder Press with twist
- Iron Mans (come into plank pose, perform push up > renegade row > hop up > finally clean and jerk, return to plank, repeat) / Drop and Touch with Weight
- Plank Saws / Pilates Toe Touches
How’d you do?