Tabata (HIIT) Workouts 1 & 2

February 19, 2015

A Tababta Workout is a type of HIIT (High Intensity Interval Training) Workout. The basic layout is 20 seconds on (going all out!)/10 seconds of rest and repeating that for 6-8 rounds. Then rest for 1 minute and move on to the next exercise. See my video posts "Tabata Workout 1 & 2" for examples using this format. Another way to do it is alternate through a group of exercises in the same format. These short intervals force the body to keep moving before it actually recovers from the previous set. To get the full benefit, go hard during each 20 seconds! 

I will post 2 example Tabata workouts; 1 is a bit more basic and 2 is a bit more intense involving plyometric (explosive cardio based movements) options. 

 

TABATA WORKOUT 1

20 seconds on/10 rest X 6-8 rounds

1 minute rest between each new exercise 

 

1. ALTERNATING LUNGES (stepping forward or backward) 

 

2. TRICEP DIPS (Floor or Ledge/Chair) 

 

3. SQUATS 

 

4. Sit-Ups/Crunches 

 

5. Push-Ups (Knees Modification) 

 

TABATA WORKOUT 2

20 seconds on/10 rest X 6-8 rounds

1 minute rest between each new exercise 

 

1. Burpees (modify by taking out push-up/step 4)  

2. Renegade Row - DB or KB (modify by dropping to knees)

 

 

3. DB/KB Swings 

 

 

4. Mountain Climbers (modify by slowing speed/stepping feet up) 

 

 

 

 

 

 

 

 

 

 

 

 

 

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