Tabata Training


High Intensity Interval Circuit

4 Moves … 4 Minutes

  • Jumping Jacks – 20 seconds
  • Rest – 10 seconds
  • Burpees – 20 seconds
  • Rest – 10 seconds
  • High Knee Run – 20 seconds
  • Rest – 10 seconds
  • Skater Jumps – 20 seconds
  • Rest – 10 seconds

Repeat to complete the 4 minute Tabata circuit.

Jumping Jacks

  • Begin standing in a neutral position – feet hips distance apart, knees soft, abdominals tight & chest lifted
  • Simultaneously jump feet out to the sides wider than hips distance while raising both arms out to the side and over head
  • Jump back to return to starting position to complete 1 rep

Burpees

  • Begin standing in a neutral position – feet hips distance apart, knees soft, abdominals tight & chest lifted
  • Squat down keeping your knees forward & hips and shoulders square, place hands on the floor outside of your feet
  • Immediately jump both feet back and land in a standard push up position, keeping abdominals tight and back flat
  • Immediately jump feet back in between your hands & stand back up to starting position to complete 1 rep

High Knee Run

  • Begin standing in a neutral position – feet hips distance apart, knees soft, abdominals tight & chest lifted, hold arms w/ forearms parallel to the floor, palms facing down and elbows next to body
  • Alternate lifting knees as high as possible as quickly as possible

Skater Jumps

  • Begin standing in a neutral position – feet hips distance apart, knees soft, abdominals tight & chest lifted
  • Squat ¼ way way and jump sideways to the left, landing on your left foot keeping your knee over your ankle with your right foot behind to your left ankle
  • Quickly explode off your left foot (using your glute muscles) and reverse direction jumping to the right landing and landing on your right foot to complete 1 rep
WARNING: You must consult your physician before you begin this or any other exercise program

Be Fit. Be Healthy. Be Happy.