— by Kerry Hale

Tabata is a short fitness regimen that will produce a heady burn and afterglow in a time period that almost anyone can afford. It’s cost-effective, fun, super challenging and, by adhering to the 20:10 (20-second movements performed at maximum effort followed by 10-seconds of rest and recovery) principle, produces remarkable results.

Tabata workout on the trainer. Photo: Matt Stetson

Related: Smarter Trainer workouts: Raise your power with a Tabata workout

This type of training does come with a warning attached: Tabata training is better suited for intermediate to advanced athletes who are comfortable with high-intensity exercise. Additionally, there is always a greater risk of injury when performing high-impact, high-intensity exercise. For this reason, athletes should ensure they warm up adequately, start with fewer sets and take several weeks to build up to a complete Tabata workout.

Tabata workouts are tough but reap rewards.

Related: The truth about the Tabata workout

Here are five dryland Tabata workouts.

Leg and core attack: Burns the thighs and midsection.

  1. Butt kickers (4 minutes)
  2. Burpees (4 minutes)
  3. Crunches (4 minutes)
  4. Lunges (4 minutes)

A lung buster: no equipment needed.

  1. High Knees
  2. Flutter kick
  3. Plank
  4. Air squat

Get outdoors: Find a short, steep incline and a grassy area or your yoga mat.

  1. Mountain climbers
  2. Uphill sprint
  3. Burpee
  4. Bicycle crunch

Muscle-builder and core challenge: Grab a kettlebell and some light dumbbells and go for it.

  1. Kettlebell swing
  2. Shoulder press
  3. Plank
  4. Bicep curl

Targeted for the triathlete: Your legs and heart will thank you later.

  1. Stationary bike spinning
  2. High Knees
  3. Burpee box jumps
  4. Butt kickers

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