How to do a Tabata Workout

Tabata

Type

HIIT

Family

Intervalic with Stops

History

One of the most famous HIIT sessions ever to exist, it was designed by Izumi Tabata in 1996 to train ice-skaters for the winter Olympics. It revolutionized the training world’s idea of HIIT!

How to do a Tabata

Complete 8 series of an exercise. Each series is 20 seconds of intense work and 10 seconds of complete rest. If you using multiple exercises in a round, rest 1 minute between rounds.

Characteristics

– 1-3 exercises included
– Performed at 85% intensity
– Rest time is 10 seconds after every 20 seconds of training, and 60 seconds between exercise types
– Sessions last 4-15 minutes

Example

– Spider plank (20 seconds intense work, 10 seconds rest) x 8 times
– Rest 1 minute
– Mountain push ups (20 seconds intense work, 10 seconds rest) x 8 times
– Rest 1 minute
– Knee jumps (20 seconds intense work, 10 seconds of rest) x 8 times

Oriol Roda

Oriol Roda Noguera

An avid mountaineer, Oriol is a PhD and MBA and in his past life he used to build mathematical models of complex systems. He's Mammoth Hunters' patient 0, an old friend of Co-Founder Nestor and was the first to see success with the program. Now his mission is to help everyone live a healthier life using the same methods that were so useful for him!

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