A free gift for you today! 🙂
One of my favorite workouts on a super time crunched day are Tabata workouts. Only 4 minutes and you're done!
Tabata is another type of High Intensity Interval Training(HIIT) and the basis of Tabata Training is 20 seconds of max intensity work followed by 10 sec rest for 8 rounds for a total of 4 minutes. A good example is sprinting for 20 seconds and then walking for 10 seconds x 8 sets which equals four minutes.
Tabata Training can be done with a number of different exercises. The idea is to use an exercise that gets the whole body involved, or at least the major muscle groups. Tabata Training can be done with weights or just bodyweight exercises.
I recommend the Gymboss interval timer app - and you can put this right on your phone for free.:-)
It will keep track of your 8 rounds, work, and rest times for you.
Set your Gymboss timer for Tabata training and you are ready to go!
Remember, this is intense training so if you need to take a rest before your timer is done with the 20 seconds, please do so. The Gymboss timer will keep track of your time and 8 rounds.
This Tabata is using 4 exercises:
1) Push ups- 20 sec work, 10 sec rest
2) Prisoner Squat - 20 sec work, 10 sec rest
3) Plank Walk Out - 20 sec work, 10 sec rest
4) Jumping Jacks - 20 sec work, 10 sec rest
You will repeat this for 2 rounds (because it's 4 exercises) - your Gymboss timer will keep track for you or you can use your own timer.Enjoy!
Click here to see the exercise video for more demonstration and technique.