produced similar post-exercise oxygen consumption<\/a> compared to thirty minutes of continuous running at a lower intensity.<\/p>\nThis is important when you have minimal time to work out but want to achieve the same fitness goals.<\/p>\n
HIIT vs. Tabata<\/h2>\n
So if you\u2019re thinking that Tabata training sounds like HIIT training, you\u2019re not wrong.<\/p>\n
It is the same principle in that you are doing high-intensity intervals.<\/p>\n
The difference with Tabata is that the interval lengths are shorter and of higher intensity.<\/p>\n
Also, the rest periods are much shorter.<\/p>\n
This is why your anaerobic fitness will see such a dramatic improvement.<\/p>\n
Many HIIT workouts may have slightly longer intervals, but also longer rest periods.<\/p>\n
The HIIT workouts, in general, tend to be longer as well-usually at least a half-hour or longer.<\/p>\n
Tabata workouts are only 20 minutes in length broken down into 20 seconds of exercises and 10 seconds of rest.<\/p>\n
The 20 minutes does not include the warm-up and cool-down.<\/p>\n
However, even with that, your total work out won\u2019t be much longer than thirty minutes.<\/p>\n
Sample Tabata Workouts<\/h2>\n
Here are some sample Tabata workouts to try for yourself.<\/p>\n
Remember to start each workout with a warm-up. This is important for all workouts, but especially those of high intensity.<\/p>\n
You never want to start a workout with cold, tight muscles.<\/p>\n
Your warm-up should be around five minutes. This could be a light jog, jump rope, or an elliptical.<\/p>\n
Really whatever you feel like that day to get your heart rate slightly up and muscles warmed up.<\/p>\n
For the Tabata workouts below, you will perform each of the exercises for 8 rounds of 20 seconds on and 10-seconds off.<\/p>\n
You will then take a 1-minute rest before moving on to the next exercise.<\/p>\n
Body Weight Tabata Workout 1<\/h3>\n
Burpees<\/strong><\/p>\n\n- You can perform these with or without a push-up.<\/li>\n
- As your fitness increases, try adding in the push-up.<\/li>\n<\/ul>\n
Alternating Lunge Jumps<\/strong><\/p>\n\n- For this exercise, you start in a lunge position.<\/li>\n
- Lower your back knee toward the ground in a lunge while keeping your front shin as vertical as possible.<\/li>\n
- Do not let your knee track over your toe.<\/li>\n
- Push explosively off the ground, jumping and switching the position of your legs while in mid-air.<\/li>\n
- Land in the lunge position with the opposite leg forward.<\/li>\n
- Repeat, switching legs on each jump.<\/li>\n<\/ul>\n
Mountain Climbers<\/strong><\/p>\n\n- Start in a push-up position.<\/li>\n
- Engage your abs as you bring your right knee to your chest and then straighten it back to the starting position.<\/li>\n
- Then bring your left leg to your chest and back again.<\/li>\n
- Repeat this as quickly as possible for 20 seconds.<\/li>\n<\/ul>\n
Push-Ups<\/strong><\/p>\nThese can be standard width, wide width, or military push-ups.<\/p>\n
Body Weight Tabata Workout 2<\/h3>\n
Tuck Jumps <\/strong><\/p>\n\n- Begin with your knees slightly bent.<\/li>\n
- Hold your hands in front of you, palms down with your fingertips together at chest height.<\/li>\n
- Dip into a quarter squat and immediately explode upward.<\/li>\n
- Drive the knees towards the chest, attempting to touch them to the palms of the hands.<\/li>\n
- Land softly with slightly bent knees.<\/li>\n<\/ul>\n
Bicycle Crunches<\/strong><\/p>\n\n- Lie flat on the floor with your lower back pressed into your mat and legs bent into a tabletop position.<\/li>\n
- Rest your fingers behind your head but do not pull on your neck.<\/li>\n
- Engage your abs and extend the right leg while turning the upper body to the left.<\/li>\n
- Bring your right elbow towards your left knee.<\/li>\n
- Twist at the ribs and lead with your shoulder rather than your elbow.<\/li>\n
- Alternate sides as if riding a bicycle.<\/li>\n<\/ul>\n
High Knees <\/strong><\/p>\n\n- This is basically just running in place, but try to bring your knees up to the level of your waist.<\/li>\n
- Really engage your abdominals as you do this.<\/li>\n<\/ul>\n
Spiderman Push-ups <\/strong><\/p>\n\n- Start in a standard pushup position.<\/li>\n
- As you lower your body toward the floor, bring your right leg out to the side and try to touch your knee to your elbow.<\/li>\n
- Return to the starting position, and repeat with your left leg.<\/li>\n<\/ul>\n
Learn how to do a push-up if you can’t do one. We\u2019ll teach you how to build up enough strength!<\/em><\/p>\n
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