The tabata style of workouts is one of my favourite ways to get my cardio in. I love the high intensity nature and low rest time of this method, as well as the opportunity to get a sweat up in a short period of time.
For those not yet introduced to tabata, it’s a method which relies on the theories behind HIIT. Short rest time, short work time, short of breath.
The basic premise is that you work HARD for 20 seconds and rest for 10 seconds, 8 times through, leaving you with a 4 minute workout. Obviously you can shake that up as much as you want to– I sometimes super set 2 exercises in one set of tabata, or even do 8 different exercises- but run through the tabata 8 times. I’ve also just done the whole 8 sets on one exercise before moving on to another.
That’s one of the reasons I love this style of workout, it’s flexible (unlike me after I’ve completed it).
Today’s session was completed in between heavy weights training but could easily be done as a solo session or before or after another workout.
This one does require some equipment in its original state, but I’ve included notes for body weight exercises, if required. I’ve also included modifications to make it easier or harder.
Try it out and let me know how it goes.
Perform each exercise for 20secs, resting for 10 secs, 4 times through, super setting the two paired exercises.
~If doing this as a workout on its own, rest for 30 secs between tabatas.
Shadow Boxing [Mod up: Add hand weights. I completed this with 2.5kg DB]
High Knees [Mod up: Keep holding your hand weights. Mod down: High Knee March]
Burpee DEMO [Mod down: Step in, remove the jump, remove the push up. Mod up: lower your body all the way to the ground before jumping in and up]
Box Jump DEMO [Mod down: Step ups with a knee drive/Step ups BW mod: Squat jumps or Tuck Jumps]
Plank. Instead of resting for the 10 seconds, try transitioning to a push up position before coming back onto your elbows for the next 20 seconds. Try to do this for the whole 8 rounds.
Let me know what you think!