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Work It Out: Intro to Tabata


Work It Out: Intro to Tabata

I have a treat for you today! I want to introduce y’all to my current favorite style of training: Tabata! You may have heard of it before, or even done it. At the end there is a great no weight, no equipment Tabata workout for all fitness levels, it’s all about what you put into it!

What is Tabata?

Tabata is a type of High Intensity Interval Training or HIIT! Each set last a total of four minutes and it’s goal is to make your work at your highest intensity for a short period of time with a quick recovery. Here’s what it looks like:

  • 20 seconds high intensity exercise
  • 10 seconds recovery
  • Repeat for 8 rounds total
  • 4 minute workout

Tabata exercise has been tested and proven to increase your aerobic and anaerobic system if you keep up with the training over a 6 week period.

What types of exercises work for Tabata?

The types of exercises used in Tabata training are generally very simple. They need to be performed a a quick pace in order to get several repetitions in for the 20 second period. Large muscle groups and cardio exercises are the best to start with. After you get the hang of the workout style, you can pretty much use as exercise you want. Here are a few examples of exercises to use:

  • Push ups
  • Rows
  • Lunges
  • Squats (change it to squat jump for an added cardio challenge)
  • Sit ups
  • Mountain Climbers
I’ve actually started a Tabata class at my gym every Monday afternoon, and it is by far my most popular class! It’s tied with kickboxing for the most popular class at the gym which is pretty awesome.

For each set of Tabata, you can choose either one or two exercises. With one exercise, you will use that exercise for all 8 rounds of Tabata. With two exercises, you will alternate exercises for each round of Tabata totaling 4 rounds of each exercise.

Let’s give it a try!

Here’s an intro to Tabata workout created by yours truly! This no equipment Tabata workout uses very basic exercises to maximize your output, so be ready to get your heart rate up and burn some calories!

This is what Round 1 will look like:

  • :20 high knees
  • :10 REST
  • :20 plank jacks
  • :10 REST
  • :20 high knees
  • :10 REST
  • :20 plank jacks
  • :10 REST
  • :20 high knees
  • :10 REST
  • :20 plank jacks
  • :10 REST
  • :20 high knees
  • :10 REST
  • :20 plank jacks
  • :10 REST

Alternate between the two exercises so you end up doing four rounds of each exercise. Give yourself a minute or two rest between each round. No more than 5 minutes. You want to keep your heart rate up to burn the most calories and really kill it!

If you’re interested in some awesome Tabata songs, check out my playlist on Spotify. Just search: ABA’s Top Tabata Songs and it should pop up! The first few are for warm up and then it’s all the Tabata must I use with vocal cues so you don’t have to worry about setting up a timer!

Introduction to Tabata
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(8) Comments

  1. How awesome! I’ve got a modified Tabata workout on my blog! I love HIIT workouts!

  2. Great work out. Looks quick and easy too. Thanks!

    1. It’s definitely a good challenge and you can get it done in about 20-25 minutes!

  3. Thank you for posting intro to tabata! I have heard about the great benefits from HIIT. I need to try this workout!

    1. I’m glad you liked the post. Thanks for reading! Tabata and HIIT have such amazing health benefits!

  4. These are the best workouts for someone who is strapped for time. AKA myself! Super fast and also little to no equipment.

    1. They’re a great challenge that you can get in and get done!

  5. Looks like a great workout! Thanks for sharing!

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