Snap Fitness Health & Fitness Blog

Snap Workout: TABATA

By: Snap Fitness

You might be wondering, what is Tabata?  Tabata is a type of high-intensity training that moves very quickly. You perform an exercise at full intensity for 20 seconds, then rest for 10 second. You repeat the pattern for a total of 8 times. One Tabata round will take 4 minutes.


Note: This type of workout is for the more advanced. For beginners, start with just 1-2 rounds and build your endurance up. Anyone with preexisting cardiovascular conditions should consult with a doctor first. 


The Warm-up:


Select your favorite cardio machine and get your body loosened and blood flow moving for 5 minutes. The warm-up should increase your heart rate, but it should not leave you feeling fatigued.



The Workout:


Perform each exercise at full intensity for 20 seconds then rest for 10 seconds.

Repeat the pattern for a total of 8 times, then move to the next exercise.


1. Mountain Climbers


Rest 1 minute


2. Dumbbell Squat with a Bicep Curl into a Shoulder Press


Rest 1 minute


3. Jump Squats


Rest 1 minute


4. Dumbbell Plank Row (renegade row)


Rest 1 minute


5. Lateral Lunge to Row


Rest 1 minute


6. Jump lunges



The Cool-Down:


End your workout routine with stretching exercises for 3-5 minutes