TABATA Style Interval Training

Thursday, September 19, 2019

If you have never tried a TABATA style workout, it can be a great addition to your normal routine. TABATA is a style of H.I.I.T. (High Intensity Interval Training) that typically has a work-to-rest ratio of 20seconds:10seconds for each exercise. The goal of a TABATA workout is to get your heart rate up by working intensely with short breaks in between. Any movement can be incorporated into building a TABATA workout and can be modified to any experience level. Try adding weight or speed to increase intensity or modifying the movement to suit your level of fitness.

At Move, our TABATA workouts typically last 20-30 minutes. They consist of four, 4 minute rounds; each round is comprised of 2-4 exercises in the rotation. We usually keep our TABATA workouts posted on a white board at the track, but if you can't make it to one of our classes, try this one on your own.

TABATA Workout
Total Time: 30 minutes

5 minute warmup: foam roll and dynamic stretching as needed.

10 of each movement:

• High knees/ marches
• Butt kickers
• Body weight squats
• Elevated pushups or regular pushups
• Slow arm circles-each direction 
• Inch worms

Choose your level each round:
Round 1

4 minutes, work:rest = 20sec:10sec

• Speed squats/ squat jumps
• Pushups/med ball pushups

Repeat 4 times continuously 

Then rest 1 minute 

Round 2

4 minutes, work:rest = 20:10

• Med ball slams
• Band/TRX/ring rows

Repeat 4 times continuously 

Then rest 1 minute 

Round 3

4 minutes, work:rest = 20:10

• Kettle bell swings/kettle bell dead lift
• Med ball mountain climbers (hands on med ball) modified to the floor or box if needed

Repeat 4 times continuously 

Then rest 1 minute 

Round 4

4 minutes, work:rest = 20:10

• Burpees
• Plank jacks/ plank with lateral step out

Repeat 4 times continuously 

Then 5 minute cool down: continue moving including any stretching or foam rolling you may need, until your heart rate has returned to normal.