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Friday, January 10, 2014
Tabata Protocol & Workout
Structure of the Tabata Protocol
What’s awesome about the Tabata protocol (and other HIIT exercises) is that you can pretty much apply it to any workout as long as you follow the following structure:
4 minute workout
20 seconds intense exercise
10 seconds rest
*Okay, so technically it isn’t 4 minutes with the warm up and the cool down included. By the way, it’s essential that you do warm up thoroughly before you do Tabata drills, since they are so high-intensity.
To make it more challenging, you can do multiple sets of tabatas (1 minute rest in-between each set). Although, this is usually something done by elite althletes and not really part of the original Tabata protocol. Still, that option is always there if just one tabata isn’t enough.
That’s all there is to it, 4 minutes and you’re done – we’ll be bringing you more of this Tabata goodness soon, so subscribe if you want more!
Tabata Workout #1
Warm Up: 3 – 5 minutes
High Knees / Jump Rope Mountain Climbers Jumping Lunges Burpees
Cool Down: 5 – 8 minutes
Exercise for 20 seconds at maximum intensity. Rest for 10 seconds. Move on to the next exercise. Repeat twice, giving you a total workout time of 4 minutes (incl. rests, but not the warm up / cool down).
In the interest of your safety, it is important to check with your physician before beginning any exercise program and to exercise according to your fitness level and capabilities. If you have any questions, please seek the guidance of a health professional.