Tabata exercises - Effective Tabata workout for everyone
Tabata is a high-intensity interval training (HIIT) method that involves performing an exercise for 20 seconds at high intensity, followed by 10 seconds of rest. This is repeated for eight intervals, giving a total training period of four minutes per exercise.
Here comes an approximately thirty-minute long Tabata session with effective Tabata exercises - try it on your next workout.
7 effective Tabata exercises
Jumping Jacks - 20 seconds followed by 10 seconds rest. Repeat for 8 intervals.
Burpees 20 seconds followed by 10 seconds rest. Repeat for 8 intervals.
Push ups 20 seconds followed by 10 seconds rest. Repeat for 8 intervals.
Mountain Climbers 20 seconds followed by 10 seconds rest. Repeat for 8 intervals.
High knees 20 seconds followed by 10 seconds rest. Repeat for 8 intervals.
Squats 20 seconds followed by 10 seconds rest. Repeat for 8 intervals.
Kettlebell Swings 20 seconds followed by 10 seconds rest. Repeat for 8 intervals.
Remember to adapt the training to your own level and use the correct technique for each exercise to avoid injuries. Tabata training is intense, so make sure you warm up properly and listen to your body.
Benefits of Tabata training
Improved Aerobic and Anaerobic Fitness: Tabata training can improve both aerobic and anaerobic fitness by challenging the cardiovascular system and muscles in an intense way.
Flexibility: Many Tabata exercises require only body weight, meaning you can do them at home or at the gym.
Effective and time-saving: Tabata sessions give you effective training in a short time.
Versatile training: The Tabata method can be used on many different exercises, which provides a versatile training and you can activate several different muscle groups.
Increased fitness in a short time: Tabata training can quickly improve your fitness due to the intense method used during these workouts.
Do you want even more high-intensity training? Check out our article on HIIT training.
Related articles
Training
Leg workout at home - 10 great leg exercises for legs, thighs & calves
You can train legs at home without equipment, just with your own body weight, and of course also with the help of, for example, dumbbells and exercise bands. For this workout, you need just such a rubber band. Here we go!
Read moreTraining
Interval training – Intervals for running
Do you want to run faster and get better running strength? Then intervals are a really good tip to add to your training routine.
Read moreStories / Training
Glute Workout - Glute Exercises At Home & At The Gym
Here are some inspiring and helpful tips for your glute workouts.
Read moreStories / Training
Gym workout plan - 4 day split
Join our gym training program - designed with a 4 day workout split.
Read more