Samples of How to Do Tabata Intervals

This is an excerpt from the previous blog post "Train Seriously and Effectively With This Method."


Below are two Tabata workouts to get you started. One doesn’t use any weights and relies on a sprinting approach, while the other will integrate weights and full-body moves to get you feeling the burn.


Warm-Up


Before we start, it’s important to always, always, warm-up before leaping into a high-intensity workout.


Since the movements are usually quick and intense, not doing so can put intense strain on “cold” muscles, possibly causing a muscle or tendon injury.


Perform at least five minutes of a dynamic warm up that includes bodyweight lunges, squats, push-ups, and some light stretching to get your blood circulating before trying these Tabata workouts.


Tabata with Weights


Note: Beginners should stick to bodyweight exercises until they improve their fitness levels enough to add weight and increase the intensity of their Tabatas.


Keep in mind that you can do both of these workouts in two different ways.


The first way is to do a short, four-minute Tabata finisher using just one of the exercises listed below. Or, you can perform all four exercises for four minutes with 20 seconds of work and 10 seconds of rest, which would give you about a 20-minute workout, including the rest periods.

  • Kettlebell Swings (4 minutes of 20 seconds on, 10 seconds rest)

  • One minute rest

  • Goblet Squat with Kettlebell (4 minutes of 20 seconds on, 10 seconds rest)

  • One minute rest

  • Renegade Row (4 minutes of 20 seconds on, 10 seconds rest)

  • One minute rest

  • Jump Rope with High Knees (4 minutes of 20 seconds on, 10 seconds rest)

Cardio Burn Tabata

  • Mountain Climbers (4 minutes of 20 seconds on, 10 seconds rest)

  • One minute rest

  • Jump Rope with High Knees (4 minutes of 20 seconds on, 10 seconds rest)

  • One minute rest

  • Burpees or Walking Lunges (4 minutes of 20 seconds on, 10 seconds rest)

  • One minute rest

  • Jump Squats (4 minutes of 20 seconds on, 10 seconds rest)

Tabata Protocol to Burn Fat


Congratulations if you completed even one round of a four-minute Tabata full-out – they truly are no joke when it comes to intensity!

Again, add in a couple of Tabatas to your routine a week, and you will notice an increase in performance and fat loss.


YURI ELKAIM

Yuri Elkaim is one of the world’s most trusted health and fitness experts. A former pro soccer player turned NYT bestselling author of The All-Day Energy Diet and The All-Day Fat Burning Diet, his clear, science-backed advice has transformed the lives of more than 500,000 men and women and he’s on a mission to help 100 million people by 2040. Read his inspiring story, “From Soccer to Bed to No Hair on My Head” that started it all.

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