Tabata workouts are designed to be 20 seconds of a full intensity workout followed by 10 seconds of rest. The Tabata workout is four minutes long. The workouts were developed by Izumi Tabata, a Japanese scientist who wanted to increase aerobic activity as well as increase metabolism up to 36 hours after a workout. Tabata is not designed for everyone and workouts can vary. It is important to train and build up your intensity with a certified personal trainer.
High Knees
To do this exercise, run in place while lifting your knees to waist height or higher. Stand tall, keep your back straight and bring one knee to waist height. Stay on the balls of your feet. Engage your core and use your arms as if you are running. To add more of a workout, you can also lift your arms above your head and alternate them while running in place. Repeat twice doing 20 seconds of full intensity followed by 10 seconds of rest for each workout. This Tabata exercise engages your legs, abdomen and arms.
Push-ups
Push-ups are a useful exercise and can be done in a variety of ways, including wide-gripped or closed-gripped. A classic push-up consists of placing your hands flat on the ground and using your toes to hold up your legs. In a plank position, your buttock is aligned with your back and you begin to lower yourself down. If you are a beginner, you can place your knees on the floor and cross your legs. Try to focus on putting the weight in the front of your arms and engaging your core. Repeat twice, doing 20 seconds of full out intensity followed by 10 seconds of rest for each workout. This Tabata exercise focuses on your upper body while still helping to tone your legs, abs and lower back.
Mountain Climbers
You begin in the push-up position with both hands on floor and legs stretched out to a plank position. Keep your buttocks and back aligned with each other. Bring your left or right knee in and use your core and then switch legs. Continue alternating legs and bringing knees in. You will want do this at a continual pace and use your core. Repeat twice doing 20 seconds of full out intensity followed by 10 seconds of rest for each workout. This Tabata workout targets your core, upper body and legs.
Squat Thrusts or Burpees
This is a combination exercise and should be done at the pace you can handle. Stand tall and place both arms and hands above your head. Then place both hands on the floor in a push-up position. You are going to kick your feet back and do a push up. Then bring your feet back in and stand up with hands over head. Repeat twice doing 20 seconds of full out intensity followed by 10 seconds of rest for each workout. This Tabata exercise focuses on toning your whole body, including upper and lower body, abdomen, glutes and legs.
Squat Jumps
Squat jumps are a twist to regular squats and provide a quick and efficient workout. The key to squat jumps is falling into the squat, this way you do not pound into your hips or knee joints. Stand tall and spread your legs shoulder-width apart. When squatting, your knees should not be over your toes -- your knees should be aligned with your toes and you should fall back into the squat. When you reach the squat position, immediately jump up with your arms and then land gently. Repeat twice doing 20 seconds of full-out intensity followed by 10 seconds of rest for each workout. This Tabata exercise hits your core, legs and buttocks.
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