Some of you may be wondering exactly what this “Tabata” is that I’m referring to. I’ll try not to bore you with too many details, but Tabata was developed by a Japanese scientist in the 70’s as a part of a training program for Olympic athletes.
Tabata consists of 4 exercises done at maximum effort for 20 seconds, then 10 seconds of rest. You do each exercise in order then repeat the whole circuit. Tabata is great for people who want to burn fat and increase their aerobic capacity. Don’t be fooled by the short amount of time that this workout takes, you WILL be winded. Remember, you are pushing yourself to MAX EFFORT during the work phase.
In order to do this workout without interruption, I highly recommend installing a HIIT timer app on your phone. You can find countless free ones online. The HIIT timer allows you to set your workout in so all you have to do is hit ‘Go’ and it will beep at you when it’s time to start, when it’s time to rest, and when your workout is complete.
Here is the one that I use on my Android.
For this workout you will do the following exercises:
So, you would set your interval timer to 8 rounds consisting of 20 seconds work, 10 seconds rest.
Once you hit go you will do jumping jacks as hard as you can for 20 seconds, rest for 10 seconds, then move on to push ups for 20 seconds, rest 10 seconds, and so on….down the list. You’ll run through the whole list twice for a total of 8 rounds.
This workout is short in duration, but high in intensity, which makes it a great one to do when you’re pressed for time but still want to get a workout in.