021 0228 0071 megan@360bodyfit.co.nz

Fast, High Intensity and Fat Burning!

Yep, you got it! TABATA training. This is one of my go to types of training when I want to get a sweat up fast, when I’m just really time poor but still want to be able to squeeze in a solid workout or, to be honest, I use it at least 2 times a week during my usual split weights routine to add some quick cardio.

Probably unlikely, but for those of you who haven’t heard of Tabata training and don’t know what I’m talking about, here’s a quick explanation. Tabata is High-intensity interval training (HIIT). It normally only requires one exercise at ultra-high intensity for 20 seconds with 10 seconds of rest for a total of 8 rounds or 4 minutes.

This type of training is one of my favourites because it’s so versatile! Although the definition is you only need one exercise, you can create a Tabata workout from a whole cluster of strength and aerobic exercises

Getting Your Started

Here are some quick variations to add into your fitness routine.

20 seconds work
10 seconds rest
*Repeat for 8 rounds

Rower/spin bike/running sprints
40 seconds work
20 seconds rest
*Repeat for 4 rounds

Push ups
20 seconds work
10 seconds rest

Jump squats
20 seconds work
10 seconds rest
*Alternate push ups and jump squats and repeat for 16 rounds or 8 minutes all up.

Some more combinations you might like are Thrusters + Skipping or Lunges + Leg raises. Start to make your own up. Play around with different strength exercises or a combination of exercises, strength or cardio.

Enjoy Your Fat Burning Workout!!

Do you need help with learning different types of exercises to work into your Tabata training? Book in a personal training session with 360BodyFit today and learn everything you need to know about this style of training.

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