Fitness Friday – Tabata

Ignite your HIIT with a Tabata interval workout!

Tabata is an awesome and challenging form of HIIT (High Intensity Interval Training). Why do a Tabata workout?

  1. Increases metabolic rate – intense but short exercise puts stress on the body, therefore increasing the metabolic rate.
  2. Saves time – Max effort in short intervals mean you can spend less time at the gym, and who doesn’t want that?
  3. Aerobic and Anaerobic capacities increase – This means more energy and stamina during your workouts.

The format for Tabata is 4 minutes total work at 20 second intervals with a 10 second rest.

Download a HIIT timer to your phone and set it up with the Tabata parameters.

For this workout we will do one exercise at a time for the entire 4 minutes, therefore exhausting those muscles.

Try this for a 30 minute workout that will kick your butt!

4 mins total, 20 seconds work, 10 second rest

Warm up –  5 minute walk on treadmill

Tabata 1 – Burpees – click here to see example

Tabata 2 – Weighted Lunges – grab a pair of dumbbells, weight will depend on your fitness level. Click here for example.

Tabata 3 – Bicep Curls – pick a weight that is challenging, but you are still able to finish the 4 mins. You should be close to muscle failure at the end. Click here for example.

Tabata 4 – Tricep Kickbacks – Again choose a challenging weight. Click here for example.

Tabata 5 – Weighted V-Ups – using a medicine ball, choose a challenging weight. Click here for example.

Tabata 6 – Plank – Make sure you get your form right on these. This should get very challenging towards the end of the 4 minutes. Click here for example.

Done! Short and sweet.

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