Tabata Strength Workout

Tabata Training

Tabata is a workout which involves 20 seconds for anaerobic and high intensity training followed by a rest for about 10 seconds. This cycle is to be repeated 8 times and every workout that is very intense and short should take 4 minutes. The sheer intensity is the distinguishing feature between the other interval workouts and Tabata training. The intensity will build whenever there is a rise in oxygen debt since the rest-intervals are always shorter as compared to the work sets.

Tabatha strength workout

Tabata Strength Workout is a workout with a High Intensity interval which challenges each body muscle with whole and tough body exercises. Every Tabata set will include a strength training session for 20 seconds followed by a rest for 10 seconds. This is to be repeated for up to 4 minutes.
Warm up: A total of 10 minutes of the cardio, while you gradually increase intensity


Tabata Set 1:

Squat, Curl then Press-Right-Left

Stand in a staggered stance, move forward using the right foot, move backward using the left foot, squat down then have the weights curled up in a certain biceps curl. Press the weights overhead while you push toward your standing position. Lower these weights and repeat this for up to 20 seconds, then spare 10 seconds for rest. Use the left leg to make such move the next time.

Rear and Front Lunges Right-Left

Hold moderate weights, then use your right leg to lunge forward. To come back, push into a heel, lift your knee to obtain a balance challenge then get your right leg back to the reverse lunge. Repeat this for about 20 seconds then spare 10 seconds for rest. Use the left leg to make such move next time.
Alternate the exercise as you do each for up to 20 seconds prior to a rest that takes 10 seconds.

Repeat a total of 8 cycles and this would take 4 minutes.

Have a 1 minute rest


Tabata Set 2:

Hummer Curl Using Power Squat
Use both hands to hold heavy weights. Slightly swing the heavy weights back while squatting as you power the weights forward to a hummer curl when squatting to the lowest possible level. Rise while lowering the weights, and then repeat the same for up to 20 seconds and a rest for a period of 10 seconds.

Squat Press
Get the weights to your shoulder, then squat. Try pushing heavier weights overhead while you try to rise. Repeat this for up to 20 seconds followed by a rest for a period of 10 seconds.

Rest for a Minute


Tabata Set 3:

Walking Pushups
Do a total of 4 walking pushups toward the left followed by 4 toward the right.

Core Kickbacks
Assume a plank position using your toes and hands, as you hold dumbbells in every hand. Pull your right elbow up near the rib cage, and then extend your arm into a certain kickback. Have this repeated for a total of 20 seconds as you switch arms for every round. Have a rest for a period of 10 seconds

Rest for a Minute


Tabata Set 4:

Pulsing Dumbbell Rows
Bend at your waist, while back flat and also when parallel to the given floor as the weights hang down. Bend your elbows then have your weights pulled up to your torso in some rowing motion as you pulse for a total of 3 counts. Lower then repeat for a period of 20 seconds prior to a 10 second rest.

Rear Lunge and Double Arm Elbow
Hold the heavy weights then step back into straight-leg lunge using the right leg. Tip forward from your hips, back flat then pull up your elbows in a double arm row. Repeat on a similar side for a period of 20 seconds then have a 10 second rest.


Cool down and stretch
Total time for workout: 30 to 35 minutes


Tabata Cardio workout

Tabata Cardio Workout is a kind of advanced workout, with high intensity interval and can get to a higher fitness level, thereby burning calories and building endurance. Every Tabata set will involve alternating two anaerobic and high intensity exercises for 20 seconds then a 10 second rest. This would happen for 4 minutes. The workout best suit individuals comfortable with the high intensity training. Select a single Tabata set for a much shorter workout or complete all the four for a 35-minute workout known to be intense.


Set 1

Squat then have your hands placed on the floor. Jump back to the plank position in a rather explosive movement. Jump feet backwards between the hands then stand up while you add a jump at the end for additional intensity. Do the same for 20 seconds and have a 10 second-rest.

Mountain Climbers
From the burpees, remain on the floor while in a pushup position then bring your knees alternately towards your chest as if you were running. Have the hips kept down and knees driven to the highest possible level. Repeat this for 20 seconds and rest for a total of 10 seconds.

Rest for a Minute

Set 2

Long Jumps
Use both feet to jump forward to the furthest possible level and land with your knees softly. Jump so as to turn around then have another long jump but now in an opposite direction. Repeat the process of jumping forward then jumping to turn and again jumping forward for about 20 seconds prior to a 10 second rest.

Start with your feet together then jump up while you take your feet out to any side, land in a lower squat. Jump up then get your feet back together. Swing the arms overhead for intensity addition.

Have a minute rest.

Set 3

Squat Jumps
Squat while your knees remain behind the toes as you have your fingers touching the floor. Jump to the highest possible level while you take your arms overhead. Land softly using in your knees.

Jogging Using High Knees
Jog in place and bring your knees up to the highest possible level. Land using your feet balls then keep your knees bent for the absorption of the impact.

Rest for a Minute

Set 4

Jump Stick
Stand with both of your feet together. Have your right knee raised to the waist level and jump while you switch legs and kick out using the left leg.

Side to Side Jumping Lunge
Take your right leg sideways then bend your left knee into the runner’s lunge, moving to the lowest level that you can as your hands touch the floor. Shift your feet quickly in the air while aiming at shifting the lunge to the opposite site.

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    • Mika

      May 20, 2013 8:07 am

      haha I’m serious but it is EXTREMELY DIFFICULT. You will feel like dying after wards and it sluohd be hard to do the next day.Starting off the 4 minutes, you have to SPRINT as FAST as you CAN for 20 seconds. I mean seriously all out springting like you feel like you’l’ fly. Then rest for only 10 seconds. Then again SPRINT for 20 seconds ALL OUT and you will be tired, because you’ve only had 10 seconds to rest, so you sluohd be breathing hard and by the third one you will feel like dying!

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