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:

• Warm up*
• 4 minute workout
• 20 seconds intense exercise
• 10 seconds rest
• 8 rounds
• Cool down
• 
  

*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

Notes

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).

Exercise Disclaimer

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.