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Upper Body Tabata Workout

2013-10-30 | By: Snap Fitness

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. 

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