Steady-state, high intensity interval training (HIIT), low-intensity steady state (LISS)…. with all the different types of cardio around these days, it’s tough to know which one to focus your energy on. While I’m a big fan of mixing it up (I believe there is a time and place for each), today I’ll focus on one of my favorites- Tabata intervals. Technically, tabata drills are a type of HIIT workout. Short and sweet, it’s guaranteed to get your heart rate up in no time flat. Often, I’ll use a short tabata drill as a warm up before moving on to weights, but this beast of a workout is tough enough to stand alone, especially if you’re racing a time crunch!
Popularized by Olympic athletes in Japan, studies have shown Tabata to be an effective exercise for improving aerobic and anaerobic fitness, in addition to blasting calories. The basic principal behind Tabata is the winning combination of 20 seconds of intense work, followed by 10 seconds of rest (yes, just 10 short seconds), in 4-minute rounds. A 4 minute workout?? You betcha! I personally think its most effective to repeat the tabata drill to make an 8-minute warm up, or even combine two or more drills to make up a 16-minute workout.
Below is one of my go tabata workouts, targeting mostly legs and core. Give it a try and let me know what you think. More tabata workouts to come!
* NOTE: the Jumping lunges are alternating; as you spring up off the ground, switch legs. (If you aren’t familiar with some of the moves, Youtube and Google are great resources!)