Tabata Time

TABATA TIME

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 optimal results, keep your heart rate in the 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:

1 min high knees in place
30 sec jumping jacks
30 sec butt kicks
30 sec squats
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

Set 1

*Modifications for 180 squat jumps:
Super Beginner: regular squats
Beginner: squat jumps

20 sec jumping jacks
10 sec break
10 sec break
20 sec jumping jacks
10 sec break
20 sec 180 squat jumps
10 sec break
20 sec jumping jacks
10 sec break
20 sec 180 squat jumps
10 sec break
20 sec jumping jacks
10 sec break
20 sec 180 squat jumps
10 sec break

Set 2

*Modifications for renegade rows/bicycle crunches:
Super Beginner: knees down, no weight /regular crunch
Beginner: put knees down, use dumbbells/crunch twist

10 sec break
10 sec break
20 sec renegade rows
10 sec break
20 sec bicycle crunches
10 sec break
20 sec renegade rows
10 sec break
20 sec bicycle crunches
10 sec break
20 sec renegad rows
10 sec break
20 sec bicycle crunches
10 sec break

Set 3

*Modifications for switch kicks/burpees:
Super Beginner: standing low leg kicks/walk back, no jump
Beginner: standing high leg kicks/hop back, no jump

10 sec break
20 sec burpees
10 sec break
20 sec switch kicks
10 sec break
20 sec burpees
10 sec break
20 sec switch kicks
10 sec break
20 sec burpees
10 sec break
20 sec switchkicks
10 sec break
20 sec burpees
10 sec break

Set 4

*Modifications for plank shoulder taps/back extensions:
Super Beginner: regular plank, knees down/
lift only head with arms behind head
Beginner: knees down/lift only head with arms extended

10 sec break
10 sec break
20 sec plank shoulder taps
10 sec break
20 sec back extensions
10 sec break
20 sec plank shoulder taps
10 sec break
20 sec back extensions
10 sec break
20 sec plank shoulder taps
10 sec break
20 sec back extensions
10 sec break

Set 5

*Modifications for burpees/plank jacks:
Super Beginner: walk back, no jump/
regular plank, knees down
Beginner: hop back, no jump/walk one leg out at a time

20 sec burpees
10 sec break
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

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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