A New Workout :: Tabata

Tabata (also known as High Intensity Interval Training or HIIT) is one of our favorite workouts and it can usually be done indoors or outdoors. This 20 minute, highly intense workout will boost your strength and get your heart rate elevated. It can also help improve your running speed when you incorporate a treadmill interval. In a typical tabata workout there are 5 circuits that include 20 seconds of intense exercise followed by 10 seconds of rest, repeated continuously for 4 minutes. The 10 second rest period gives you just enough time to catch your breath, then you’re off again. Our favorite combination of circuits includes burpees, lunge jumps, treadmill (run at the highest pace you can tolerate for 20 seconds then step your feet off to the side for 10 seconds), push ups, and mountain climbers.

If you’re looking for an organized Tabata style workout, we start new sessions of our HIIT class every few weeks and drop ins are welcome! Check our classes page to see when the next session starts.

Burpees – build muscle and endurance
1. Start standing then drop down to a squat
2. Kick your feet out behind you so you are in a push up stance
3. Do a push up
4. Pull your feet back in so you are in a squatting position
5. Jump up as high as you can

Lunge Jumps
1. Begin in a lunge position
2. Jump up and quickly swap your leg positions in mid-air, but remember to keep your torso straight
3. Raise your hands to gain additional height
4. Land in the lunge position bending your knees to absorb the impact
5. Go straight into the next jump, switching your feet once more, and landing in your original lunge position

Mountain Climbers
1. Begin in a pushup position on your hands and toes
2. Bring your right knee in towards your chest, resting your foot on the floor
3. Jump up and switch your feet in the air, bringing your left foot in and sending your right foot back
4. Continue to quickly alternate your feet
5. To modify, rest your hands on a step

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