The fitness world is full of jargon, but one word you need in your gym vocabulary is Tabata [1]. The first thing to know is that it's a type of HIIT workout, aka high-intensive interval training. These workouts are designed to push you a bit out of your comfort zone, but they're great for revving up your metabolism [2]. A four-minute Tabata round alternates between 20-second work intervals, followed by 10 seconds of rest. You repeat this on-off pattern a total of eight times. You can stack Tabata rounds to create longer workouts, resting one to two minutes between rounds.
Ready to try Tabata? We've got you covered with this three-exercise bodyweight workout. But you will need a timer. This Simple Interval Timer [3] works perfectly, and many sports watches have interval functions that you can program.
Workout directions: Warm up with three minutes of light cardio, like jumping jacks and high knees [4], and two minutes of dynamic stretching, like walkouts [5]. Do one four-minute round of Tabata of each exercise, going hard for 20 seconds, followed by 10 seconds of rest, for eight full intervals. Rest one minute between rounds, then cool down with five minutes of stretching [6].
Exercises:
- Squat
- Seated Russian twist
- Alternating side lunge
Tabata One: Squat
You want to make sure your technique stays strong throughout the entire round. As your legs begin to tire, focus on your knees not rolling inward. You can choose an alternate position for your hands, like clasped in front of your chest, if needed.
- Begin with your feet slightly wider than hip width apart and your toes pointed slightly outward. Place your hands behind your head with elbows wide.
- Keeping your weight in your heels, sit back into your deep squat. Make sure your knees do not go beyond your toes.
- Press through your heels to come to standing to engage your glutes. This completes one rep.
Rest for one minute.
Tabata Two: Seated Russian Twist
It's time to work your abs! To make this exercise a bit easier, you can hold your hands clasped at your chest.
- Sit on the ground with your knees bent and your heels about a foot and a half from your butt.
- Lean slightly back without rounding your spine at all.
- Place your hands behind your head with elbows wide.
- Pull your navel to your spine and twist slowly to the right. The movement is not large and comes from the ribs rotating. This completes one rep. Inhale through your center and rotate to the left. Continue rotating from side to side.
Rest for one minute.
Tabata Three: Alternating Side Lunge
Try to alternate your starting leg with each interval, but don't stress about it if you get lost. Remember to keep your weight back and your chest up as you perform these lunges.
- Start with your feet directly under your hips. Step your right foot wide to the side, coming into a lunge, with your left fingers touching your right foot. Your right knee shouldn't go beyond your right toes. Keep your chest lifted and your weight in your heels.
- Push into your right foot to return to standing, then lunge sideways to the left. Continue alternating sides.
Cool down with three to five minutes of stretching [7].