Tabata: Quick, High-Intensity Exercise

May 1st, 2021

Tabata: a type of high-intensity exercise in which very short periods of demanding activity are alternated with shorter periods of rest, typically over a period of four minutes.

  • Benefits of tabatas:
    • Quick way to build cardiovascular fitness that is different from the fitness you gain from steady state exercise (like walking or running).
    • Can help your body learn to use oxygen more efficiently and make you fitter faster than other types of exercise.
  • Reminders:
    • Always warm-up before performing any type of exercise, especially a tabata.
    • The goal of a tabata is to work as hard as possible for the short interval and then rest during the rest period.
  • Example of a tabata workout:
    • Alternate these moves for 8 rounds of 20 seconds work, 10 seconds rest (total 4 min):
      • Jumping Jacks (take out jump if you need to)
      • Squat to front kick
    • Finish your tabata with a shortened core tabata- 4 rounds of 20 seconds work, 10 seconds rest (2 min total).
      • Hold plank on your hands
      • Alternate bicycles on your back

Tabatas are easiest when you have a timer to tell you when to work and when to rest. There are many free versions available online if you search “tabata timer free”. Most will allow you to set your own time frames and number of rounds and will alert you when it is time to switch.