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What if I told you a 20-minute workout could give you better results than 60 minutes on the treadmill? Welcome to Tabata training! By now, you’ve probably heard the word “Tabata,” but you might not really know what that means. Tabata is a form of high-intensity interval training (HIIT) that’s been proven to torch serious calories quickly.
In a Tabata workout, each round lasts four minutes. It requires 20 seconds of all out intensity, followed by 10 seconds of rest, repeated eight times. And when I say “all out,” I mean ALL OUT. We’re talking about 100-percent max effort for every burpee, tuck jump, and mountain climber. It’s worth pushing yourself though, because that’s how you get such a stellar workout in such a short amount of time. Plus, it’s not for long—you can do anything for 20 seconds.
Now that you’re ready to kick your workout into high gear, these Tabata exercises will boost your metabolism and get you fitter faster.
Time: 20 minutes
Equipment: Resistance band
Good for: Total body
Instructions: Choose five moves below. Do each move for 20 seconds at maximum effort, resting for 10 seconds in between. Repeat for a total of eight rounds. Once you’ve completed all rounds of one Tabata exercise, rest for one minute, then continue to the next move.
1. High Knees
How to: Start standing. Run in place, driving knees towards chest. Use arms and try and go as fast as you can (note: the trainer demo-ing this exercise is moving slowly to exhibit proper form). Complete as many reps as possible in 20 seconds at maximum effort, followed by 10 seconds of rest. Repeat eight times. Rest for one minute then continue on to the next move.
2. Sprawl
How to: Start in a plank position, then jump feet towards hands, dropping butt below knees and lifting torso up and raising hands to chest level. Jump feet back to plank position. That’s one rep. Complete as many reps as possible in 20 seconds at maximum effort, followed by 10 seconds of rest. Repeat eight times. Rest for one minute then continue on to the next move.
3. Skaters
How to: Start standing, feet hip-distance apart. Jump to the right, landing on right foot and bringing your left leg behind body. Jump to the left, landing on left foot and bringing right foot behind body. That’s one rep. Complete as many reps as possible in 20 seconds at maximum effort, followed by 10 seconds of rest. Repeat eight times. Rest for one minute then continue on to the next move.
4. Knee Tuck To Pushup
How to: Start in a plank position. Jump knees between hands (or place sliders under feet, and pull knees forward in line with hands). Return feet to plank position. Slowly bend elbows and lower into a pushup. That’s one rep. Complete as many reps as possible in 20 seconds at maximum effort, followed by 10 seconds of rest. Repeat eight times. Rest for one minute then continue on to the next move.
5. Tuck Jumps
How to: Start standing. Jump straight up, tucking knees to your chest. Land softly, and immediately repeat that move. That’s one rep. Complete 20 seconds at maximum effort, followed by 10 seconds of rest. Repeat eight times. Rest for one minute.
6. Mountain Climbers
How to: Start in a plank position. Drive your knees toward chest, one at a time, as quick as you can. That’s one rep. Complete as many reps as possible in 20 seconds at maximum effort, followed by 10 seconds of rest. Repeat eight times. Rest for one minute then continue on to the next move.
7. Squat Jump
How to: Start in a standing position with feet shoulder width apart, toes pointed forward, and weight in heels. Lower down into a squat, and then drive through heels to reverse movement and jump up as high as possible. Land softly back into the squat position. That’s one rep. Complete as many reps as possible in 20 seconds at maximum effort, followed by 10 seconds of rest. Repeat eight times. Rest for one minute then continue on to the next move.
8. Burpees
How to: Start standing. Squat down to plant palms on mat and jump feet back into a plank position. Perform a push-up, then jump feet toward hands. Push down through heels to rise up and jump into the air, bringing hands over head. Land softly back on mat. That’s one rep. Complete as many reps as possible in 20 seconds at maximum effort, followed by 10 seconds of rest. Repeat eight times. Rest for one minute then continue on to the next move.
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