top of page
Writer's pictureDerrick

TABATA

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.


9 views0 comments

Comments


bottom of page