Matt and I recently started incorporating Tabata training into our workouts. Three times a week, we head over to the park, and knock out some of this high-energy HIIT action.
Tabata: a HIIT workout that is based on the equation 20/10 x 8 = 4. Let me explain. You workout full speed/power for 20 seconds and then rest for 10 seconds -- 8 times. Doing that interval 8 times = 4 minutes.
We usually do 4 tabata workouts, totaling at 16 minutes.
I use my Gymboss app to set up timers with sounds that indicate when to start my intervals.
Here's the Legs and Abs Tabata workout we have been loving:
Tabata 1: Sprints
- 8 rounds of 20 sec Sprint, 10 sec walk
Tabata 2: Mountain Climbers
- 8 rounds of 20 sec Mountain Climbers, 10 sec rest
Tabata 3: Vertical Squat Jumps
- 8 rounds of 20 sec Squat Jumps, 10 sec rest
Tabata 4: Reverse Crunches
- 8 rounds of 20 sec Reverse Crunches, 10 sec rest
During the active rounds, try to get in as many good form reps as possible. You can even keep track of your numbers along the way if you really want to challenge yourself to keep pushing all the way through the workout.
Try this and let me know what you think!