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What is a typical Tabata workout?

Happy man doing push upsSo you’ve probably heard about the Tabata Training method and the benefits this form of workout gives. But you may be wondering what it actually involves – specifically.

Well as you know Tabata is performed for 4 minutes, doing 8 repetitions of 20 second bursts of exercise followed by a 10 second rest period.

The beauty of the Tabata Method is that there are literally endless possibilities in terms of the combination of workouts that can be done, with or without exercise equipment. The latter being particularly perfect if you’re on the road yet still want to workout, all you need is to clear some floor space and get going!

However to give you an example of what we would do in one of our live online classes, or group workout sessions, check out the workout below:

Warm Up
The all-important warm up. Regardless of what type of training you’re doing, you should always warm up the muscles before starting. This helps to prepare your muscles and body for the physical activity it’s about to endure, which is especially crucial when it comes to Tabata Training since you’re doing short sharp intensive bursts of exercise pushing yourself the hardest you can.

And example of the Tabata warm up would be 2 minutes of:

  • 20 seconds Jumping jacks
  • 20 seconds Squats
  • 20 seconds Heel flicks
  • 20 seconds High knee jumps

Tabata Training
Now that you’ve thoroughly warmed up your body, you can get going with the Tabata Training. The following group of exercises will be performed as one circuit and then replicated a second time making up a total of 4 minutes.

Remember each exercise lasts 20 seconds followed by 10 seconds of rest.
Make sure you’ve got a good Tabata Timer to hand!

Circuit 1:

  • 20 seconds of Burpees
  • 10 second rest
  • 20 seconds of Jump squats
  • 10 second rest
  • 20 seconds of mountain climbers
  • 10 second rest
  • 20 seconds of plyometric lunges
  • 10 second rest

Then repeat for a further set to be your full 4 minute workout.

Cool Down
At the end of each workout make sure you stretch out those muscle groups you’ve just worked out. This will help your heart and lungs to return to their resting state. It also helps to remove any waste products from your muscles, such as lactic acid, which can build up during vigorous activity. And finally can help to prepare your muscles for the next exercise session, whether that’s the next day or the next week.

And that’s it!

However as with any form of new exercise regime, it’s always best to consult with your doctor before starting.

If you do decide that this type of training method is right for you, sign up for our online classes which get streamed live to your computer 6 times per week and get fit, toned and healthy the Tabata way.

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