If you haven't tried Tabata training, you're in for a treat: impressive results in minimal time.

Tabata is a specific form of High Intensity Interval Training (HIIT), which is a great technique for burning max calories and fat and building more endurance in the fraction of the time of a typical steady-state cardio workout. Plus, with Tabata, you can use weight lifting to build muscle at the same time--that's a heck of a lot of bang for your buck.

Tabata uses alternating intervals of 20 seconds of high intensity work and 10 seconds of rest, while utilizing a mix of full-body cardio and strength training exercises. So you can get in, get out, and get shredded.

These workouts end up being more intense than others, but because they only take a fraction of the time to produce results, you are really pushing yourself as hard as you can.

When doing Tabata, it's best to do a full body routine, because these moves go so fast that if you focus on only a few muscle groups, you'll burn out by minute 4!

The following Tabata workouts only take 10 minutes each. One routine is body weight only, and the other routine uses 3 sets of dumbbells---light, medium, and heavy. When doing the dumbbell routine, choose weights that are about 10 to 20% less than you'd normally use for each exercise, since you will be doing so many reps. 

Aim for 2 sets of the 10 exercises, performing each exercise as many times as you can at maximum effort for 20 seconds, and then rest for 10 seconds before moving on to the next exercise.

Body Weight Tabata

  • Burpees
  • Rest
  • Tuck jumps
  • Rest
  • Push-Ups
  • Rest
  • Jumping Jacks
  • Rest
  • Squats
  • Rest
  • Box Jumps
  • Rest
  • Jump Lunges
  • Rest
  • Plank
  • Rest
  • Pull-Ups
  • Rest
  • Mountain Climbers
  • Rest
  • Repeat!

Dumbbell Tabata

  • Manmakers (medium dumbbells)
  • Rest
  • Goblet Squats (1 heavy dumbbell)
  • Rest
  • Bicep Curls (light dumbbells)
  • Rest
  • Push Press (medium dumbbells)
  • Rest
  • Overhead Tricep Extensions (light dumbbells)
  • Rest
  • Pushups w/ rows (medium dumbbells)
  • Rest
  • Walking Lunges (light dumbbells)
  • Rest
  • Farmer's Walk (quick with heavy dumbbells)
  • Rest
  • Front Squats (medium dumbbells)
  • Rest
  • Repeat!

When you're done, treat yourself to a post-workout protein shake and some slow-release carb source for optimal recovery. And if you're a gym newbie, don't despair, our top-notch diet and training coaches can help you reach your goals and get the results you're looking for.

by Kelly Turner

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