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 Tabata training...what is it? 

    You may have come across Tabata training while doing searches for home workouts or HIIT workouts, it is a type of HIIT workout with higher intensity. It was developed by Dr. Izumi Tabata in 1996, hence the name, to train Olympic speed skaters.  You don't have to be an Olympian or speed skater, it can be a great addition to your workout for variety and calorie burning in a short amount of time.  Tabata involves 20 seconds of full intensity and 10 seconds of recovery for 8 cycles. The workout below is a HIIT workout with Tabata.  Give it a try and adapt it to your fitness level and time.

    I chose to have 2 moves in my Tabata circuits, you will go through each circuit 4x followed by a short recovery (no more than 30 seconds) and some strengthening exercises.
    See the video link below for demonstration.  ENJOY!!!

    Tabata circuit #1 
    20 seconds full intensity / 10 seconds recovery, repeat 4x
  • Scissor Jacks
  • Mountain Climbers
    Strength 1
  • 20 Walking lunges
  • 15 Plie' squats
  • 15 Side deltoid lifts
  • 15 Pushups 
    Tabata circuit #2
  • Squat jacks
  • Plank jacks
     Strength 2
  • 10 Sumo squat / side lunge
  • 15 Reverse fly
  • 15 Squats
  • 15 Knee - ins 
    Tabata #3
  • Butt kicks
  • Speed skater
    Repeat strength 1

    Tabata #4
  • High Knees 
  • Shuffle side to side with touch down
    Repeat strength 2

Finish with a cool down and stretch

demo link

Be Safe, Be Happy, Be Healthy

Sincerely Ricarda ''Rickie' Alleman
💪💦💓







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