By Katie Copple–Tabata is one of the latest fitness trends in 2014. With little to no equipment needed, you can take your Tabata routine anywhere you go!
One of the great things about a Tabata circuit is that you can make it your own and create a workout using exercises that you enjoy doing. A more intense form of HIIT, a typical Tabata workout can last anywhere from 30 minutes to an hour, with three to five different circuits, each with its own diverse set of exercises.
Unique in that it utilizes both the aerobic and anaerobic systems, Tabata is not for the faint of heart. This 45-minute routine works the entire body and will leave you exhausted by the final round.
Workout rules:
• 20-seconds of each exercise followed by 10-seconds rest.
• Five, 4-minute circuits with 1-minute rest in between.
Warm-Up:
• 30sec Jog (in place)
• 30sec Jumping Jacks
• 30sec Skaters (small leaps side to side)
• 30 sec Jump Rope
• 30 sec Butt Kicks
Repeat 2 times through non-stop
Circuit 1:
• 20sec Squat Jumps
• 10sec Rest
• 20sec Jumping Jacks
• 10sec Rest
Repeat 4 times through no breaks (except for the designated 10sec), and then take 1min rest.
Circuit 2:
• 20sec Jump lunges (can modify with alt forward lunges)
• 10sec Rest
• 20sec Walking Planks (can modify by dropping to the knees instead of toes)
• 10sec Rest
• 20sec Burpees
• 10sec Rest
• 20sec Mountain Climbers
• 10sec Rest
Repeat 2 times through and then take 1min rest.
Circuit 3:
• 20sec Right-Left Squat Jumps (start facing the right in a low squat and jump around to face the left, land in low squat)
• 10sec Rest
• 20sec Cross Country Skiers (start in a split stance, right leg forward left leg back and switch it back and forth fast, pump your arms at the same time)
• 10sec Rest
• 20sec Skaters (small leaps side to side)
• 10sec Rest
• 20sec High Knees
• 10sec Rest
Repeat 2 times through and then take 1min rest.
Circuit 4:
• 20sec Fast Feet
• 10sec Rest
• 20sec Bound Skaters (small hops side to side with feet together)
• 10sec Rest
• 20sec Mountain Climbers
• 10sec Rest
• 20sec In and Out squat (start with feet together than jump feet out wide and lower into deep wide squat, then hop back to standing with feet together)
• 10sec Rest
Repeat 2 times through and then take 1min rest
Circuit 5:
• 20sec Jump Squats
• 10sec Rest
• 20sec Plank Wipers
• 10sec Rest
• 20sec Bicycles (laying down bring opposite elbow to opposite knee)
• 10sec Rest
• 20sec High knees (modify by jogging in place)
• 10sec Rest
Repeat 2 times through and then rest 1min
Cool Down:
Cool down is very important! Walk or march in place until heart rate slows then stretch!
Tabata is one of the new fitness classes featured at the Norm Waitt Sr. YMCA! Check out their fitness schedule here and learn what else the Norm Waitt Sr. YMCA has to offer here!
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