Fitness, Tabata Monday

Tabata Monday


When I say I love Tabata, most people respond with”what is it?” Well, Tabata is a high-intensity interval timed workout (HIIT). A Japanese researcher named Dr. Izumi Tabata developed this form of exercise to help improve Olympic athletes in their anaerobic and aerobic abilities

The workout consists of giving 70-80% your max heart rate (basically you shouldn’t be able to talk during rest) in a 20-second workout followed by a 10-second rest. This is repeated for 8 cycles or 4 minutes in total.


  • It will help improve your glucose metabolism-the process of converting glucose into energy.
  • You will obliterate the fat while working out but also continue burning those calories for up to 36 hours post workout.
  • You can increase your Aerobic (the greatest amount of oxygen you consume while working out) and Anaerobic endurance (greatest amount of energy your body can produce by burning carbohydrates in the absence of oxygen).

For my first post of Tabata Monday, I will use one of my old workout plans from when I taught Tabata at my local YMCA. The class was usually styled as 8 rounds with 8 cycles of 20 seconds work/10 seconds rest with a 1-minute rest between rounds. Sounds complicated, huh? No worries, it’s easier once written out.

This is styled to include free weight exercises, plyometrics, and isometric exercises to exhaust the muscles. Now to explain how each round works. I prefer to complete 4 cycles of the 1st move and then 4 cycles of the 2nd cycles. Example:

Round 1

  1. Jump Squats
  2. Jumps Squats
  3. Jump Squats
  4. Jumps Squats
  5. Squat Hold
  6. Squat Hold
  7. Squat Hold
  8. Squat Hold

This allows me to “perfect” my form and increase my speed by the 4th cycle but also exhausting the muscles from that specific move.

With this Tabata workout, I used the heaviest dumbbells that I knew I could handle per move. Remember this is only 20 seconds of work, your goal is to do your 70-80 max effort. Never quit, drop the weight or use no weights you are fatiguing quickly. Keep moving for that 20 seconds, you will be proud of yourself for not stopping.

I use a Tabata soundtrack that you can find on either iTunes or Amazon Prime music.

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