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 seconds. 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. 

  

Before you begin the workout, make sure everything is ready and that your equipment and weight is set. To help you keep on track, we suggest a Tabata Timer app.    

 

The Warm up:

 

Make sure to warm up properly by including 4-5min of a brisk walk, jumping jacks, elliptical, etc.

 

The Workout:

 

Perform the exercise at full intensity for 20 seconds, then rest for 10 seconds and repeat the pattern for a total of 8 times, then move to the next exercise.

 

1. Incline Press

 

2. Lat Pulldown (wide grip)

 

3. Machine Seated Chest Flyes 

 

4. Seated Row Machine

 

The Cool-down:

Your cool-down should include light walking or elliptical and light stretching. Because of the high intensity nature of a Tabata, make sure that you give yourself a day rest to allow repair and recovery of the working muscle, plenty of water, and a protein/carb combination as proper nutrition.