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Tabata Training


Tabata is a high-intensity interval training (HIIT) workout, featuring exercises that last 4 minutes. Each exercise in a given Tabata workout lasts only 4 minutes, but oh boy do those 4 minutes feel like an eternity.

This is what the Tabata structure looks like:

  • Workout hard for 20 seconds
  • Rest for 10 seconds
  • Complete 8 rounds

You push yourself as hard as you can for 20 seconds and then you rest for 10 seconds. This is one set. You’ll complete eight sets of each exercise to complete the 4 full minutes.

You can do pretty much any exercise you want. You can do squats, push-ups, burpees or any other exercise that works your large muscle groups.
I love doing burpees as my Tabata exercise; it’s my go-to for sure. But I switch it up often, and I’ll also chose to run, do the rowing machine, and kettlebell swings.

Tabata TrainingExamples of Tabata workouts:

  1. Burpees (4 minutes)
  2. Kettlebell swings (4 minutes)
  3. Push-ups (4 minutes)
  4. Mountain Climbers (4 minutes)
  5. Bodyweight Squats (4 minutes)
  6. Rowing machine (4 minutes)
  7. Running (4 minutes)

On my weight lifting training days, I will typically do one round of Tabata (lasting 4 minutes total), after I am done with my weight training.

However, on my rest days, I may do 3 to 4 rounds of Tabata (each lasting 4 minutes, so 12-16 minutes total) just to stay active and work my heart. Tabata is great to get a quick workout in if you’re short on time, you need to switch up your routine, or you want improve endurance and speed.

Tabata TrainingStudies have shown that high-intensity interval trainings, such as Tabata, have a higher impact on both the aerobic and anaerobic systems. And it works great, because you’ll spend less time ding cardio, but get better results overall. A win win situation. Give it a try and tell me what you think. Be sure to stretch well afterwards too.

I love to use the Seconds Interval Timer app on my iPhone to help me count down both the working seconds and the resting seconds. It makes it super easy and convenient! If you want to try Tabata, or currently do Tabata, be sure to get this app. It’ll make your Tabata experience nice and smooth.


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Tabata Training

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Mariel Lewis
I'm an avid Paleo blogger passionate about health and fitness! I love cooking with natural ingredients. This passion drives me to dream up fun culinary creations that not only nourish the body but taste great! Eating healthy doesn't have to be a drag, try some of my Paleo recipes and let me know what you think!

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