Tabata 101

What is tabata training?

It's a timed interval method that alternates between 20-second intervals performed at maximum effort and 10-second stages of rest, repeated eight times for the ultimate exhaustive four-minute workout.

•  Tabata Training calls for just 20 seconds of all-out drop-dead effort followed by 10 seconds of rest

• The 30-second cycle is repeated eight times for a total of just four minutes

• Tabata Training works “both the anaerobic and aerobic energy releasing systems almost maximally,” which is what you need for optimal cardiovascular benefit

• Tabata Training is extremely taxing and should only be done if you’re fit; a toned-down version or other methods of high-intensity interval training typically work best for beginners

Why tabata training?

• Improves heart health

• Burns most fat in a short period of time

• Increases endurance

• Maximizes efficiency

• After burn effect

Why is it ffective? 

You are forced to work at your maximum capacity.
By taking short rest periods at only half the time of the high impact intervals (a 2:1 work-to-rest ratio), your body is forced to perform without a full recovery.

 Here is the rundown of my tabata. Video on my IG (9/1/17)
 Download a tabata timer as an app so that it can help you with timing everything evenly.

1.   20 seconds - Weighted lunges 10 seconds rest
       20 seconds - Kettle squats 
Repeat these steps 3 more time.

2. 20 seconds - 360 Bunny hopes burpee
10 seconds rest
    20 seconds - Plank shoulder pulls
Repeat these steps 3 more times

3. 20 seconds - Weighted jacks
10 seconds rest
    20 seconds - Mountain climbers with slides
 Repeat these steps 3 more times 

4. 20 seconds - Balanced squats  
10 seconds rest
    20 seconds - Sided twists with slids
Repeat these steps 3 more times

5. 20 seconds - Jump Rope
10 seconds rest
    20 seconds - Bicep curls
Repeat these steps 3 more times

6. 20 seconds - Box jumps
10 seconds rest 
    20 seconds - Shoulder flies
Repeat these steps 3 more times

7. 20 seconds - Squat jumps
10 seconds rest
    20 seconds - Squat over head press
Repeat these steps 3 more times

8. 20 seconds - Squat jumps , Fast feet
10 seconds rest
    20 seconds - Butt kicks
Repeat these steps 3 more times.

Print this workout.
I challenge you to try this workout let me know how it works out for you.!

Live well. Be well.!

Marsida