Tabata training is a high-intensity interval training (HIIT) workout, featuring exercises that last four minutes.
HIIT stands for high intensity interval training, which combines short bursts of intense exercise with periods of rest or lower intensity exercise. These exercises often include both aerobic and resistance training exercises.
How does it work? Each exercise in a Tabata workout lasts only 4 minutes.
This is the structure of how a tabata workout would be like:
Work out for 20 seconds
Rest for 10 seconds
Complete 8 sets
During the 20s, one would max out as many reps as they can without holding back. And throughout the 8 sets, you would be doing the same exercise.
An example of how a tabata workout would be:
Push Ups (4 mins)
Squats (4 mins)
Lunges
Russian Twist
In essence, tabata training is extremely easy to follow, it would be great if you follow along to some of the tabata playlists that are available on Spotify.
The songs embeds the timing of when to work and when to rest, so it allows your workout experience to be seamless.
Here's a list of exercises that you can incorporate into your Tabata workout!
Whole Body
Burpees
Pull Ups
Upper Body
Push ups
Inclined push ups
Diamond push ups
Core
Mountain climbers
Flutter kicks
Windshield wipers
Plank rolls
Russian Twist
Lower Body
Jump squats
Squats
Lunges
What you can do, is to create your own tabata training program!
Take a look at the above suggested exercises, mix and match them to become your own tabata training!
Remember to warm up and cool down properly. Make sure you stretch before and after every workout!
Read more about the benefits of HIIT here.
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