In the last couple years there has been an increased interest in High Intensity Interval Training (HIIT) in the fitness world. One of the most popular types of HIIT has been Tabata training. Named after it’s creator, Japanese scientist Izumi Tabata, the Tabata style workout is 8 rounds of 20 seconds of work with 10 seconds of rest, for a total of 4 minutes. I love Tabata because the built in rest lets me go hard for those 20 seconds, knowing I have a short rest period coming. For this workout we are going to do 4 complete Tabata rounds with 4 different movements!
The First Movement is: Jump Rope!
I love the HumanX Gear X4 Speed Rope for jump roping. You can pick your poison on this tabata, either single jump ropes or if you are efficient at Double Unders go ahead and give those a whirl. Remember we are working for 20 seconds and resting for 10 seconds for a total of 8 rounds.
After we get you feeling nice and warmed up with the jump rope we are going to move on to our next tabata: Kettlebell Single Arm Press.
Start by hoisting the Kettlebell up to your shoulder as pictured. You can use the HumanX Gear Kettlebell Arm Guards to protect your forearms from the Kettlebell. From here you are going to tighten your core and press the Kettlebell up to a locked out position.
Since a full tabata is 8 rounds we are going to alternate arms each round. So you will end up doing 4 rounds on each arm
The third movement we are going to do is a seated row using the HumanX Gear PowerAmp Resistance Band.
Sitting down and positioning the band on the middle of your foot start with arms parallel to the deck and back nice and straight.
Keeping that back straight, core tight pull those bands back, focusing on activating those back muscles.
Do this for 20 seconds on, 10 seconds off for a total of 8 rounds.
To finish off our Total Body Tabata we are going to plank it out! If you have a yoga mat, or the Eco-Fit Mat, you can use that. You can also use an AbX to cushion your arms on the floor. For this one you want to make sure you keep your core tight and back flat. You don’t want a saggy plank! You also don’t want your butt high up in the air.
You’re going to hold the plank for 20 seconds and then rest for 10, again for 8 total rounds.
And there you have a Total Body Tabata!
Have you ever done a tabata? Love it or hate it?