How to Tabata

Tabata workouts are my favorite workouts. I enjoy the intensity and I love that I don’t get bored or lazy half way through! Choose a few of your favorite workout movements to build your own “tabata” workout.

How to “Tabata”: For each movement, 1 movement at a time, work for 20 seconds, rest for 10, work for 20, rest for 10 and so on until you hit 4 minutes. Take a 1 minute rest and repeat this pattern for the next movements on your list. The idea is to work at a high intensity for 20 seconds and recover during the 10 seconds.

I like to choose 6 movements so that my workout lasts 30 minutes. Trust me, those 30 minutes fly by FAST.  You can add more or shorten it based on how much time you have. Here is my workout from last night:

Tabata: work for 20 seconds, rest for 10, 8 rounds each movement

Row:  (0:00-4:00)

Rest 1 minute (4:00-5:00)

1 arm kettle bell press, alternate arms (5:00-9:00)

Rest 1 minute (9:00-10:00)

Box jumps (10:00-14:00)

Rest 1 minute (14:00-15:00)

Kettle Bell Swings (15:00-19:00)

Rest 1 minute (19:00-20:00)

Ab Slings or V-ups (20:00-24:00)

Rest 1 minute (24:00-25:00)

Airdyne Bike (25:00-29:00)

Rest 1 minute …You’re done!

Equipment needed to replicate this workout: a rowing machine (Concept2 Rower), stationary bike (Airdyne), kettle bell (any weight you are comfortable with), ab slings (attach to a pull up bar, or you can do “v-ups” on the floor instead), and a box (or anything sturdy you can jump onto safely).


One thought on “How to Tabata”

  1. Good day! This post could not be written any better!
    Reading through this post reminds me of my good old room mate!
    He always kept talking about this. I will forward this article to him.

    Pretty sure he will have a good read. Thank you
    for sharing!

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