— 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.
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.
Related: The truth about the Tabata workout
Here are five dryland Tabata workouts.
Leg and core attack: Burns the thighs and midsection.
- Butt kickers (4 minutes)
- Burpees (4 minutes)
- Crunches (4 minutes)
- Lunges (4 minutes)
A lung buster: no equipment needed.
- High Knees
- Flutter kick
- Air squat
Get outdoors: Find a short, steep incline and a grassy area or your yoga mat.
- Mountain climbers
- Uphill sprint
- Bicycle crunch
Muscle-builder and core challenge: Grab a kettlebell and some light dumbbells and go for it.
- Kettlebell swing
- Shoulder press
- Bicep curl
Targeted for the triathlete: Your legs and heart will thank you later.
- Stationary bike spinning
- High Knees
- Burpee box jumps
- Butt kickers