Tabata training is performing an exercise for 20 seconds as hard and as fast as you can. Your heart rate should be very high well doing these exercises. You than will get a 10 second rest and than repeat the exercise for 20 seconds and rest again for 10 seconds. This is the pattern you will be doing during your tabata training. Your workout will only last 4 minutes. If your not tired by the end of the 4 minutes you need to push yourself even harder.
Below are some sample tabata exercises you can do in your own home.
*Note do not perform these exercises if you have a heart condition or were suggested your doctor to not get your heart rate above a certain beat per minute while exercising.
Below workouts will be done 20 seconds and than rest 10 seconds before performing the same exercise one more time and than resting and move onto the 2nd exercises on the list. So every exercise is performed twice before moving on.
Workout #1- recommended for beginners
1. Jumping Jacks
2. Push-ups
3. Squats
4. Up/down planks
Workout #2- Intermediate to advanced
1. Split Jumps
2. Donkey Kicks from side to side
3. Split Jumps with a reach to sky and touch the ground
4. Plank Jacks w/push-up
Workout #3- Intermediate to advanced
1. Butt kicks w/jumping jack arms
2. Squat Jumps
3. Burpees
4. Plyo-Jacks- (Jumping jack w/a jump off the ground)
Enjoy the holidays and get a quick 4 minute workout in to burn those calories!!
Check out www.safiretraining.com for more workout ideas.
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