Introduction

Tabata intervals are an excellent way to train athletes in a simplistic and efficient manner. Through short and very intense bursts of exercise, athletes will significantly improve both aerobic and anaerobic systems at the same time. This will aid performance as well as recovery in both novice and elite athletes.  These need to be maximum effort.

How to Perform the Intervals

Intense exercise is performed for 20 seconds, followed by 10 seconds of rest. This repeats, without stoppage, for 8 bouts. In order to receive maximum benefit from each interval routine, the athlete must exert a maximum amount of effort. Failure to do so will yield little to no results and wasted time. Try to complete as many repetitions of the required exercise as possible within the allotted 20 seconds.

After each circuit, rest for 2 minutes, and repeat the circuit 2-5 times. An entire circuit takes 5-6 minutes.

Recovery After The Workout

Following the workout, be sure to perform some post-workout activity to enhance recovery. This may include some or all of the following:

· Slow walk/bike for 10-15 minutes

· Laying wall shakes

· Glute ham hang

· Foam roller or stretching

· Nutrition (Water)

tabata in Small Space:

1. Squats

2. Push Ups

3. Skater Jumps

4. Mountain Climbers

5. Jumping Lunges (Scissor Jumps)

6. Jumping Jacks

7. Tuck Jumps

8. Burpees (Pull Ups)

tabata on outdoor FIELD:

1. Sprint (~200m)

2. Carioca Left

3. Sprint (~200m)

4. Carioca Right

5. Sprint (~200m)

6. Power Skip

7. Sprint (~200m)

8. Backpedal 

Other Various Tabatas you can do:

• Power Step Up

• Squat & Press

• Scissor Jumps

• Bike Sprint (highest tension)

• Body Weight Squats

• Jump Rope