Tabata Workout

20 Minute Tabata Workout

New to Tabata? Here's an intro:

Tabata is an interval training style was developed by Dr. Tabata in 1996. Individuals work out at maximum intensity for 20 seconds followed by 10 seconds of rest for 8 rounds. There are many benefits of Tabata training, including boosting your metabolism, increasing both aerobic and anaerobic fitness, and it's time efficient.

A word of caution--working at this high of intensity can be uncomfortable. If you're new to exercising I would suggest working your way up to the full intensity and duration. If you need extra time to rest, recover and catch your breath - go for it. Remember, that form is more important than anything else when it comes to exercise. If you feel that you're sacrificing form to complete your sets, I suggest taking an extra break.

Directions:

Tabata 1 (4 minutes)
- 20 seconds of Squat Jacks, followed by 10 seconds of rest
- 20 seconds of Alternating Side Lunges, followed by 10 seconds of rest
- Repeat 4 times (4 minutes total)

Rest for 1 minute

Tabata 1 (4 minutes)
- 20 seconds of Mountain Climbers, followed by 10 seconds of rest
- 20 seconds of Tricep Dips, followed by 10 seconds of rest
- Repeat 4 times (4 minutes total)

Rest for 1 minute

Tabata 1 (4 minutes)
- 20 seconds of Plank Rotations, followed by 10 seconds of rest
- 20 seconds of V-Ups, followed by 10 seconds of rest
- Repeat 4 times (4 minutes total)

Rest for 1 minute

Tabata 1

20 sec

Squat Jacks

Sit down and put your hands behind your back with your palms flat on the ground fingers pointing towards your toes.
Bend your knees, make sure both feet are flat on the floor.
Fire (squeeze) your glutes to lift your hips off the ground until your hips, and shoulders are in a straight line.
Lower your hips back to the ground.
Complete the set on one side before repeating on the other leg.

10 sec

Rest

Alternating Side lunge

Sit down and put your hands behind your back with your palms flat on the ground fingers pointing towards your toes.
Bend your knees, make sure both feet are flat on the floor.
Fire (squeeze) your glutes to lift your hips off the ground until your hips, and shoulders are in a straight line.
Lower your hips back to the ground.
Complete the set on one side before repeating on the other leg.

20 sec

10 sec

REst

1-MINUTE rEST

REPEAT THIS SET 4X's TO COMPLETE ONE TABATA

Tabata 2

20 sec

mOUNTAIN cLIMBERS

Get into the plank position, make sure your weight is evenly distributed between your hands and your toes.
Your hands should be about shoulder-width apart, back flat, abs engaged, and head in alignment.
Pull your right knee into your chest as far as you can.
Then switch, pulling that knee out and bringing the other knee in.
Keeping your hips down, run your knees in and out as far and as fast as you can. Alternate inhaling and exhaling with each leg change.

10 sec

rEST

tRICEP dIPS

Sit on the edge of the chair and grip the edge next to your hips. Your fingers should be pointed at your feet. Your legs are extended and your feet should be about hip-width apart with the heels touching the ground. Look straight ahead with your chin up.
Press into your palms to lift your body and slide forward just far enough that your behind clears the edge of the chair.
Lower yourself until your elbows are bent between 45 and 90 degrees.
Slowly push yourself back up to the start position and repeat. Control the movement throughout the range of motion.

20 sec

10 sec

rEST

1-MINUTE rEST

REPEAT THIS SET 4X's TO COMPLETE ONE TABATA

Tabata 3

20 sec

Plank Rotation

Place yourself in plank position, hands in ground beneath your shoulders. Straight body from head to toes.
Tighten abs and glutes to hold up your body.
Reach elbow up toward the sky and slowly twist upper body back, look the same direction

10 sec

rEST

20 sec

V-Ups

Lie down on a flat surface or mat.
Start with your legs straight, then come up.
Touch your toes, and then let your torso fall back down.
Bring your legs up into the air, touching your toes again.