Tabata is one of the most popular structure choices when it comes to short and intense workouts.
20 seconds of hard, full-effort work with 10 seconds rest. Repeat.
It’s simple but intense, perfect for those with not much time and wanting a good workout.
TABATA AIR SQUATS
REST 2 mins
TABATA HIGH KNEES/ SHUTTLE SPRINTS
REST 2 mins
TABATA SIT UPS
TABATA: 20 seconds work, 10 seconds rest x 8 (lasting for 3 mins 50 seconds)
- Keep your feet at shoulder width apart and pointed straight ahead.
- When squatting, your hips will move down and back.
- Your lumbar curve should be maintained, and your heels should stay flat on the floor the entire time.
- In air squats, your hips will descend lower than your knees
- Stand with your feet hip-width apart. Lift up your left knee to your chest.
- Switch to lift your right knee to your chest. Continue the movement, alternating legs and moving at a sprinting or running pace.
- Place some markers out to the front of you, at 10m, 20m, and 30m.
- Sprint to the 10m mark first, touching the floor/ground and running back to the start line.
- Sprint to the next marker, then back to the start.
- Repeat with the last marker
- Lie down on your back.
- Bend your legs and place feet firmly on the ground to stabilize your lower body.
- Cross your hands to opposite shoulders or place them behind your ears, without pulling on your neck.
- Curl your upper body all the way up toward your knees. Exhale as you lift.
- Slowly, lower yourself down, returning to your starting point. Inhale as you lower.