TABATA for a quick but effective workout

Tawhat? Tabata is form of high-intensity interval training (HIIT) that consists of eight sets of fast-paced exercises each performed for 20 seconds interrupted with a short rest of 10 seconds. In only 4 minutes you get one set done.

In between each 4 minute set you can take one minute rest and move on to the next exercise that again will be performed for 4 minutes. This way you only need to memorize 3 or 4 exercises for a full body work-out.

Having to perform only for 20 sec makes everything sounds achievable but repeating that same exercise 8 times will for sure make you sweat. You benefit most from Tabata by using compound exercises. Compound exercises will work multiple muscle groups at the same time so you can work your whole body in only 15 or 20 minutes, add some plyometric work (basically jumping) and your whole body will be on fire within the first set.

Ready to give it a try?

Here's some examples!

(secure proper warm-up and cooldown, set your interval timer for 8 x 20 sec high/10 sec low, add 1 min rest and repeat 3 or 4 times)

Tabata 1

set 1 : burpees

set 2 : mountain climbers (switch from straight to diagonal with each 20 sec)

set 3 : jumping jacks

set 4 : pop squats

Tabata 2

set 1 : jumping jacks

set 2 : floor touch push ups (on knees or toes)

set 3 : ab bikes

set 4 : squat jumps

Tabata 3

set 1 : high knees

set 2 : burpees

set 3 : commando (high to low plank, on knees or toes)

set 4 : tuck jumps

Enjoy the sweat!