Tabata Interval Training – Sample Workouts

February 12, 2010

Tabata is a form of high intensity interval training. The Tabata protocol is made up of 20 seconds of work, immediately followed by 10 seconds of rest, then complete the sequence 8 times! That gives you a total of 4 minutes!

3 reasons why Tabata interval training works:

  1. It allows you to effectively manage your time and plan the perfect workout.
  2. You can use any exercise whether it’s cardio or resistance based to put into the Tabata format.
  3. High intensity interval training such as Tabata is best for fat loss. It increases calorie expenditure during and for up to 38 hours after exercise due to excess post exercise oxygen consumption – EPOC. (See the article Steady state aerobic training vs anaerobic interval training – https://chelmarchioli.wordpress.com/2010/02/12/interval-training-is-the-best-for-fat-loss/)

 Here are 3 different situations you may be in where you can use my sample tabata interval programs depending on equipment and location. Remember the 4 minutes is made up of 20 seconds of work, followed by 10 seconds of rest, x 8! Take a minute break after each exercise to rest and change over and set up for the next set of intervals. All three work outs can be completed in 30 minutes. If you had more or less time to workout then you can add or take an exercise away, Just allow 5 minutes per exercise.

Gym:

Bike – seated climb (4/8) sprints (4/8) (4 mins)

1 min rest

Lat Pulldown (4mins)

1 min rest

 Rower – sprints (4mins)

1 min rest

Chest Press (4mins)

1 min rest

Cross trainer – sprints (4mins)

1 min rest

Leg Press (4 mins)

No Equipment:

Running – (4 mins)

1 min rest

Push ups (4mins)

1 min rest

Burpees (4mins)

1 min rest

Mountain climbers (4mins)

1 min rest

Dynamic lunges (4mins)

1 min rest

Step ups (4mins)

 

Boxing equipment:

Boxing – Jabs  (4mins)

1 min rest

Push ups (4mins)

1 min rest

Boxing – hooks (4mins)

1 min rest

squats (4mins)

1 min rest

Boxing – Uppercuts (4mins)

1 min rest

Bodyweight – abdominal brace (4mins)

Ok, now you’ve got the idea you can go ahead and try some of these workouts for yourself. You can put anything you like into these workouts to target specific goals you may have. One advantage to have would be a gym boss interval timer or some other kind of timer you can set this up on. You can buy them from Hart Sport Australia or get the FREE application on your iphone.

Let me know how you go and if you’ve got any other great workouts that you may have done or created yourself then please leave a comment. Have fun!!