She Strengthens

Unlock the Power of High-Intensity Interval Training with Tabata

Are you ready to take your fitness to the next level? Look no further than Tabata, a high-intensity interval training method that can transform your workout routine in just 20 seconds of effort followed by 10 seconds of rest.

The Science Behind Tabata

Developed by Japanese professor Dr. Izumi Tabata in the late 1990s, Tabata was originally designed to train Olympic speed skaters. Today, this training style can be applied to any move, making it a versatile and effective way to boost your fitness.

How to Do Tabata Training

The system is simple to remember: 20 seconds of work, 10 seconds of rest, and repeat. The short rest intervals force your body to keep moving before it actually recovers from the previous set, leading to significant aerobic and anaerobic gains. But there’s a catch: you have to push yourself – really push yourself – all out.

The Benefits of Tabata

When performed correctly, Tabata has an added benefit: the afterburn effect. This means you’ll keep burning calories for hours after your quick workout has ended. With Tabata, you can expect to see improvements in strength, cardio, and overall fitness.

Classic Tabata Exercises

This exercise strategy is more of a formula than a specific workout, so the possibilities are nearly endless. Here are some classic Tabata moves to get you started:

• Burpee
• Push-up
• Lunge
• Kettlebell swing
• Dumbbell squat (or another squat variation of your choice)
• Sprints
• Rowing

Tabata Variations to Mix Up Your Workout

1. Broad Jump to Fast Feet: Stand with feet hip-width apart, bend knees, and send hips back. Engage glutes and core, then jump forward with both feet, landing softly. Lift onto your toes, keeping a soft bend in your knees and a slight hinge in your hips. Take small, quick steps backward to the starting position.
2. Jump Squat: Stand with feet hip-width apart, toes parallel to one another. Engage glutes and core, then send hips back as you sink into a squat. From the bottom of your squat, use all your strength to explode up, getting both feet off the floor. Land lightly on your toes and immediately sink into your next squat.
3. Lateral Lunge to Knee Drive: Stand with feet hip-width apart and core engaged. Send hips back and take a wide step to the left with your left foot. Bend left leg and lower into a lateral lunge, keeping right leg straight. Shift weight to right foot and push off your left, bringing left knee up to chest as you simultaneously jump up off right foot.

A 24-Minute Tabata Workout to Get You Started

Perform each move below, alternating 20 seconds of all-out effort with 10 seconds of rest. Repeat the same move for 8 rounds, for a total of 4 minutes. Then perform the next move on the list, following the same directions.

• Broad jump to fast feet
• Mountain climber to single leg push-up
• Lateral lunge to knee drive
• Lunge chop
• Squat thrust to frog jump
• Skater to curtsy lunge

Remember to push yourself and listen to your body. With Tabata, you can expect to see real results and take your fitness to new heights.