Today’s blog workout is a Tabata training series. You can do this workout anywhere that you have space, no equipment needed.
If you follow my blog workouts regularly, you already know that I love to do HIIT workouts. Tabata training is essentially a high intensity interval training (HIIT) workout.
But instead of my usual HIIT workouts where I give you a specific number of reps to do with little-to-no rest in between each exercise, with Tabata, you will work hard for 20 seconds straight and then get 10 seconds of rest in between each exercise.
What is great about Tabata is that you can choose to work at whatever pace you want during those 20 seconds, but you must work for the entire 20 seconds. The harder you work, the more effective the training.
Tabata Training Structure:
- Workout hard for 20 seconds
- Rest for 10 seconds
- Complete 8 rounds
For today’s workout, I will be giving you 4 Tabata workout series. Each series will consist of 2 exercises, with 4 rounds of each exercise (alternating the 2). The first exercise is low impact and the second is high impact. For my beginners, this is a good introduction to HIIT. For my challengers, you can choose to take out the 10 seconds of rest in between.
18 Minute Tabata Workout:
Warm up for 30 seconds with Speed Skaters.
Tabata Series 1:
Curtsy Lunges – 20 seconds
(10 second rest)
Squat Jumps – 20 seconds
(10 second rest)
Repeat above for a total of 4 rounds
Rest for 30 seconds before moving onto the next series
Tabata Series 2:
Spiderman Pushups – 20 seconds
(10 second rest)
Jump Forward with 4 Hop Backs – 20 seconds
(10 second rest)
Repeat above for a total of 4 rounds, alternating legs for each round on the pushups
Rest for 30 seconds before moving onto the next series
Tabata Series 3:
Single Leg Deadlifts – 20 seconds
(10 second rest)
In and Out Jumps – 20 seconds
(10 second rest)
Repeat above for a total of 4 rounds, alternating legs for each round on the deadlifts
Rest for 30 seconds before moving onto the next series
Tabata Series 4:
Bicycle Crunches – 20 seconds
(10 second rest)
Burpees – 20 seconds
(10 second rest)
Repeat above for a total of 4 rounds
Cool down and stretch. You are now done with your Tabata workout!
Tabata Workout Video:
Hope you all enjoyed this workout series! This is a great one to do when you have limited time and want an effective workout.
Bonus tip: To get you started, use a Tabata timer. I used this Interval Timing app on my Iphone:
Did you try this workout? Leave a comment below to let me know what you thought of it!
