Tabata is a high-intensity interval training (HIIT) method developed by Dr. Izumi Tabata in Japan, designed to improve both aerobic and anaerobic fitness. It consists of 8 rounds of 20 seconds of intense exercise followed by 10 seconds of rest for an efficient and effective workout.

Warm Up

• Continuous Movement - 5 mins

• Walking Lunges - 10 reps

• Hands to forearms - 10 reps

• Prisoner Good Mornings - 6 reps

Tabata #1

Repeat Sequence 4x

For the Tabata sequences, if you don’t have a timer handy, you can find a rep goal next to the time goal then approximate the 10 second rest.

• Air Squats - 20 secs (or 15 reps)
• Rest - 10 seconds

• Sprawl - 20 secs (or 10 reps)
• Rest - 10 secs

After Tabata 1 is complete, take a 1 min rest before starting Tabata #2

Tabata #2

Repeat Sequence 4x

• Arrested Superman - 20 secs (or 10 reps)
• Rest - 10 secs

• Sit Ups - 20 secs (or 15 reps)
• Rest - 10 secs

Cool Down

• Cool Down - 3 min
• (Continuous Light Movement)

• Static Back - 2 min

Workout Complete!