Tabata Time III

TABATA TIME III

Tabata Time III is a full body work-out that starts by doing 5 rounds with descending reps of 8 different exercises. Then, it ends with two Tabata rounds. Tabata training is a high-intensity interval training (HIIT) workout, featuring exercises that last four minutes. Tabata training was discovered by Japanese scientist, Dr. Izumi Tabata, and a team of researchers from the National Institute of Fitness and Sports in Tokyo. Each exercise in a given Tabata workout lasts only four minutes, but it’s likely to feel like one of the longest four minutes you’ve ever endured. The structure of the program is as follows:

  • Workout hard for 20 seconds
  • Rest for 10 seconds
  • Complete 8 rounds

For this workout you’ll alternate between 2 exercises for each Tabata. After every Tabata you’ll have a strength series with a plank, bicep curls, tricep extensions, and push-ups. Note that the reps for each exercise decrease each time.

For optimal results, keep your heart rate in your fat-burning zone by exercising at a level thats right for you throughout the work-out.

 

**Remember to take water breaks as needed throughout the workout.

*Note: Always listen to your body and modify exercise for your current fitness level. Beginners should start slow and can walk in place if at any point the exercise is too much. High intensity exercise is contraindicated for those with chronic illness or adrenal fatigue. If this is you and if after talking to your doctor, you are released to start exercising, please use beginner modifications and only push yourself to mild or moderate intensity (by going slower and/or decreasing reps). You may also opt for our lower intensity "Basic Body Burn" workouts.

Equipment:

Stop watch/timer
Free Tabata app
Water
Supportive Shoes
Heart rate monitor, optional

Warm-Up:

2 min jog in place
2 min jumping jacks
OR
take it outside for a running Tabata

Stretch:

*Minimum 30 seconds per stretch
Sitting hamstring stretch
Butterfly groin stretch (no bouncing)
Lying hip stretch
Standing quad stretch
Standing calf stretch
Additional stretches as needed

Round 1: Descending Reps

The Exercises:

Plank jacks
Squats
High knees
Plank leg lifts
Squat jumps
Reverse lunges
Star jumps or cross jacks
Frog crunches

Set 1

50 reps of each exercise

Set 2

40 reps of each exercise

Set 3

30 reps of each exercise

Set 4

20 reps of each exercise

Set 5

10 reps of each exercise

Recover

Round 2: Tabata

**Shoot for 10 reps in every 20 second interval. Rest 1 minute between sets.

Set 1

20 sec push-ups (on knees for beginners)
10 sec break
20 sec burpees (or jumping jacks for beginners)
10 sec break
20 sec push-ups
10 sec break
20 sec burpees
10 sec break
20 sec push-ups
10 sec break
20 sec burpees
10 sec break
20 sec push-ups
10 sec break
20 sec burpees
10 sec break

Set 2

20 sec mountain climbers
10 sec break
20 sec V-ups
10 sec break
20 sec mountain climbers
10 sec break
20 sec V-ups
10 sec break
20 sec mountain climbers
10 sec break
20 sec V-ups
10 sec break
20 sec mountain climbers
10 sec break
20 sec V-ups
10 sec break

Cool Down

2 min walk in place (hands above the head if needed)

Repeat Stretch

Add extra stretches as desired.
Check out this chart for additional stretches.

All Done!

You did it! Great work.
Make sure and drink plenty of water!

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