Tabata is a type of High Intensity Interval Training workout (HIIT). The biggest difference with Tabata compared to the traditional HIIT and AMRAP routine, is how the clock is setup. For Tabata, there is 20 seconds of exercising followed by a 10 second rest period.
Normally, Tabata is one exercise repeated 8 times before moving on. Our Tabata class features two groupings of four exercises each. Each exercise is repeated four times, followed by a short break before moving onto the next exercise in that group. Then that Grouping is repeated. Tabata can be a mix of aerobic exercises and resistance training. This type of workout helps increase aerobic and anaerobic fitness.
Here is a Tabata workout that can be done at home with dumbbells:
20 seconds work / 10 seconds rest
Repeat each exercise 4 times; repeat the Grouping Twice
1st Grouping
- Squat to Shoulder Press
- Alternating Dumbbell Row
- Mountain Climbers
- Romanian Deadlift to Bicep Curl
X2 (Repeat 1st Grouping before moving on)
2nd Grouping
- Reverse Lunges
- Triceps Kickbacks
- Jumping Jacks
Russian Twists
X2
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