So exactly what is a Tabata workout? In its simplest terms, a Tabata workout or regimen is a high intensity interval training segment consisting of 8 cycles of 20 seconds of work (exercise) and 10 seconds of rest with a duration of 4 minutes.
Common ways to utilize the Tabata regimen:
- Choose one exercise performed for each of the 8 sets. (Duration 4 minutes)
- Choose two exercises alternating between the two for the 8 sets. (Duration 4 minutes)
- Choose multiple exercises, moving from one to the other for as many sets as desired utilizing the 20 secs work and 10 secs of rest combination. (Duration typically 16-20 minutes, but any would work).
For my example, I will choose two exercises to alternate: air (bodyweight) squats and push-ups:
- Start your Tabata timer.
- Do 20 seconds of squats.
- Rest for 10 seconds (transition to the push-up position during this time).
- Do 20 seconds of push-ups.
- Rest for 10 seconds (transition back to the squat position during this time).
- Rotate back and forth for 8 total cycles (4 minutes).
Sounds easy, right?
The example above, for most people, would probably not be considered “easy” because of the push-ups, but whatever exercises you choose the Tabata method will give you a quick and effective workout. If you only have a few minutes to squeeze in a workout this is a great way to do it!
Here are some suggested Tabata workout combinations for you to try:
- Jumping Jacks + Mountain Climbers
- Flutter Kicks + Plank Jacks
- Reverse Lunges + Overhead Arm Claps
- Jump squats + Toe Touch Sit-ups
- T Push-ups + High Knee Jog
Disclaimer: This is NOT for the faint of heart or brand new person to exercise. You will need to build up to this. If you are interested, I have custom programs in development. Email me at SMARTFitnessforLife@gmail.com for more information.