TABATA Time

TABATA Time

Tabata training is one of the most fast-paced, energetic workouts you can do. Tabata is a form of high intensity interval training that gets your heart rate up and burns more fat in less time, by focusing on completing as many reps as possible in an allotted time period.

Note: Since we’re putting our focus on time, you’ll notice that the category “reps” has been replaced with “time.” You will need the use of a timer and be prepared to work out in intervals of 60 seconds.

So what are you waiting for? It’s tabata time!

Focus: Abs, Calves, Hamstrings, Glutes, Quads

Time: 45 minutes

Warm-up: 100 standing side crunches, 100 jumping jacks, 100 jumping squats

Set 1

4 Sets

Bended knee crunch, straight leg crunch, toe touch crunch (you will lie on your back for all three of these exercises)

Bended Knee Crunch

Equipment: Dumbbell, Mat
Time: 1 minute
Weight: 15 lbs.
Tips & Tricks: Hold one dumbbell in both hands; keep the arms straight as you bring your knees to your chest

Straight Leg Crunch

Equipment: Dumbbell, Mat
Time: 1 minute
Weight: 15 lbs.
Tips & Tricks: Hold one dumbbell in both hands; keep the arms straight as you bring your legs straight up to meet the arms

Toe Touch Crunch

Equipment: Dumbbell, Mat
Time: 1 minute
Weight: 15 lbs.
Tips & Tricks: Keep your legs straight the entire time and reach up with the dumbbell in both hands to touch the toes

Set 2

4 Sets

Squats, Lunges, Toe Taps

Squats

Equipment: Dumbbell
Time: 1 minute
Weight: 15 lbs.
Tips & Tricks: Hold the dumbbell to your chest as you squat down to a seated position and rise up; do not lock the knees when you stand
Single Leg Lunges

Equipment: Bench
Time: 1 minute
Tips & Tricks: Focus your eyes straight ahead – this will keep your back straight; due to the angle of the exercise; it’s okay for your knees to extend over your ankles

Toe Taps

Equipment: Medicine Ball
Time: 1 minute
Tips & Tricks: Focus on tapping the top of the ball with the bottom of the foot to keep the ball in place

Set 3

3 Sets

Dead Lifts, Hamstring Curl, Step Ups

Dead Lifts

Equipment: Dumbbells
Time: 1 minute
Weight: Start with a heavier weight (15 lbs. for women, 25 lbs. for men), increase the weight by 5-10 lbs. after each set.
Tips & Tricks: Keep a slight bend in your legs; do not let the weights drop lower than mid-shin before standing upright
Standing Hamstring Curls

Equipment: Hamstring Curl Machine
Time: 1 minute per leg
Weight: Start with a heavier weight; increase the weight by 5-10 lbs. after each set.
Tips & Tricks: Keep your back straight and a slight bend in the support leg

Step Ups

Equipment: Bench (or stair)
Time: 1 minute per leg
Weight: Start with a heavier weight (15 lbs. for women, 25 lbs. for men), increase the weight by 5-10 lbs. after each set.
Tips & Tricks: Keep the foot flat on the bench and weights by your side; do not lock the knees as you step up one leg at a time