Tabata workouts are short, high intensity workouts. Each set only takes four minutes, that’s 8 intervals and rest periods. The duration for each interval is 20 seconds of work and 10 seconds of rest. You can complete each exercise with or without weights depending on your ability and fitness level.
These workouts are meant to be challenging and get your heart rate up quickly, so if you’re doing each exercise correctly with proper form and you are breezing through it without breaking a sweat, then you need to increase your intensity by adding some weights or speed.
This type of workout is perfect for just about everyone because it is so easy to modify for each level (change resistance amount or speed). Besides that, who doesn’t have 4 minutes in their day? If you find yourself not being able to keep proper form throughout the interval, it’s time to make some adjustments. Take a couple of minutes to warm up before you start.
Workout 1
Squats 20secs, 10 secs rest (with or without weights)
(Place feet shoulder width apart, bend at the knees pushing hips back like your about to sit down and then return to standing upright pushing up through your heels. Make sure your back stays flat.)
Push-ups (modify as needed) 20 secs, 10 secs rest
(Starting off in a plank position with your palms directly below your shoulders, lower yourself toward the floor as far as you can and then push yourself back up to a plank. Make sure you keep your body in a straight line from your head to your heels. If you need to modify, you can place your knees on the floor, but try to maintain a straight line from our head to your knees.)
Alternating Lunges 20 secs, 10 secs rest (with or without weights)
(Start with your feet together, alternate bringing each foot either back or forward, whichever you are more comfortable with, and bending at the hips and knees to lower yourself toward the floor. Make sure your front knee doesn’t pass farther forward than you toes and push your hips back while keeping your back flat.)
Bent Over Rows 20 secs, 10 secs rest
(Stand with your feet parallel, bend at the hip with your back flat and knees slightly bent. You can use a weight in each hand or hold one weight with both hands. Start with your arms extended toward the floor then pull the weight up towards you body with your elbows in and your shoulder blades pulling in towards each other.)
After completing each one of these, repeat the sequence one more time for your full 4 minute workout.
