Try saying tabata [1] fives times fast. OK, now that you're more than likely smiling and we've got that out of the way, it's time to seriously talk about tabata.
It's a high-intensity interval style of training where you perform an exercise all out for 20 seconds, followed by 10 seconds of rest. You alternate between the two intervals for eight rounds for a total of four minutes. Because the goal is to go all out during the 20-second intervals, it shouldn't take long for your muscles to fatigue.
If this sounds like your type of thing, give NASM-certified personal trainer Kelsey Wells's [2] killer tabata workout a shot.
The Tabata Workout
Because you'll be doing these exercises at a maximum intensity, we recommend doing a dynamic warmup [4] before getting started. Complete 20 seconds of each exercise in the order listed, take 10 seconds of rest, and then advance to the following exercise. Repeat for a total of three to four rounds. To prevent extreme soreness, be sure to stretch and foam roll [5] afterward.
- Half burpee [6]
- Flutter kick [7]
- Triceps kickback [8]
- Bicycle crunch [9]
- Half Arnold