• Victoria Kain

What's Tabata To You!

Updated: Oct 16, 2018


So for those who have no idea what Tabata is, let me enlighten you!


This form of training is a high intensity interval workout involving short bursts of exercise. It’s a wonderful form of training for when you are short of time and can be undertaken by all as it allows for individuals to go at their own pace and capability.


The beauty of it is you can do it anywhere, you do not necessarily need equipment (unless you want to add resistance and intensify the workout!)... and it lasts a total of 4 minutes!! Yes just 4 minutes!!! 4 minutes of pure hell but what an achievement (and relief) after it’s completed!


Here’s how it works:-


· Absolutely blast it for 20 seconds

· Rest for 10 seconds

· Complete 8 sets in total = 4 minutes

· Aim to rest for 60 seconds and then move onto the next exercise

· You can do any exercise you wish which exposes the large muscles groups.


A sample Tabata workout could be:-


Burpees - 20 second blitz / Rest for 10 seconds – Complete 8 rounds / Rest for 60 seconds


Alternate plyo lunges – 20 second blitz / Rest for 10 seconds – Complete 8 rounds / Rest for 60 seconds


Sumo squats – 20 second blitz / Rest for 10 seconds – Complete 8 rounds / Rest for 60 seconds


Mountain climbers – 20 second blitz / Rest for 10 seconds – Complete 8 rounds / Rest for 60 seconds


Repeat all rounds twice for a total of 32 minute workout and try and aim for 60 seconds rest in between to allow yourself time to recover between exercises. If you need longer then take it but remember this is meant to be intense and push you beyond your comfort zone so if you’re going to do it, give it a good crack to get the most out of it!


Here’s a few example exercises you could try to get your Tabata journey kick started:-


· Sumo squats

· High knees

· Push ups

· Mountain climbers

· Burpees

· Skipping

· Planks

· Alternate plyo lunges

· Kettlebell swings

· Squat thrusts

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