Tabata Time II

TABATA TIME II

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.

*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 and walking in place for the remainder of the set). You may also opt for our lower intensity "Basic Body Burn" workouts.

Equipment:

Free Tabata timer app or regular stop watch
Water
A set of dumbbells (5 lb, 8 lb or 12 lbs depending on fitness level), optional
A mat, optional
Heart rate monitor, optional

Warm-Up:

30 sec high knees
30 sec jumping jacs
30 sec butt kicks
30 sec skater hops
30 sec hop on one foot
30 sec hop on other foot
30 sec cross jacks
30 sec mountain climbers

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

Set 1

*Modifications: regular squats, slow down high knees

20 sec squat jumps
10 sec break
20 sec high knees
10 sec break
20 sec squat jumps
10 sec break
20 sec high knees
10 sec break
20 sec squat jumps
10 sec break
20 sec high knees
10 sec break
20 sec squat jumps
10 sec break
20 sec high knees
10 sec break
One minute plank hold
25 bicep curls
25 tricep extensions
25 push-ups

Set 2

*Modifications: no weights, regular planks

20 sec weighted squats (with dumbbells on shoulders)
10 sec break
20 sec up-down planks (move steadily and smoothly between plank and forearm plank)
10 sec break
20 sec weighted squats
10 sec break
20 sec up-down planks
10 sec break
20 sec weighted squats
10 sec break
20 sec up-down planks
10 sec break
20 sec weighted squats
10 sec break
20 sec up-down planks
10 sec break
One minute butt kicks
20 bicep curls
20 tricep extensions
20 push-ups

Set 3

*Modifications: lunge slowly, plank onto a bench or bed

20 sec alternating reverse lunges (Step backward into a lunge and alternate legs with each rep. Keep body weight in front heel)
10 sec break
20 sec mountain climbers (Holding a plank position, move your legs like you’re running in place to work your arms and abs)
10 sec break
20 sec alternating reverse lunges
10 sec break
20 sec mountain climbers
10 sec break
20 sec alternating reverse lunges
10 sec break
20 sec mountain climbers
10 sec break
20 sec alternating reverse lunges
10 sec break
20 sec mountain climbers
10 sec break
One minute squat hold
15 bicep curls
15 tricep extensions
15 push-ups

Set 4

*Modifications: lunge and crunch slowly

20 sec alternating side lunges (Keep your chest high as you step wide to the side. Return to standing and repeat the lunge on the other side.)
10 sec break
20 sec bicycle crunches (Don’t blast through your reps of this classic ab exercise. Keep your shoulder blades off the ground and twist through your ribs to bring your elbow to your opposite knee.)
10 sec break
20 sec alternating side lunges
10 sec break
20 sec bicycle crunches
10 sec break
20 sec alternating side lunges
10 sec break
20 sec bicycle crunches
10 sec break
20 sec alternating side lunges
10 sec break
20 sec bicycle crunches
10 sec break
One minute V-sit knee ins
10 bicep curls
10 tricep extensions
10 push-ups

Set 5

*Modifications:regular plank with knees down, walk back and no jump

10 sec break
20 sec burpees
10 sec break
20 sec plank jacks
10 sec break
20 sec burpees
10 sec break
20 sec plank jacks
10 sec break
20 sec burpees
10 sec break
20 sec plank jacks
10 sec break
20 sec burpees
10 sec break
One minute swimmers (on stomach)
5 bicep curls
5 tricep extensions
5 push-ups

Finish Strong

2 min 30 sec cardio drill-repeat over and over little to no rest until time is up

20 high knees, 10 plank jacks (or plank with alternating step outs, 5 squat jumps or just squats)

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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