optimize your training with a heart-pumping tabata workout
If you love a good HIIT workout, then Tabata is your next step. Not familiar with Tabata? It's fairly similar to HIIT but with shorter rest and work periods. But be warned: shorter definitely does not mean easier. We asked JJ Peterson (@hiittrainer) to put together a Tabata workout that would push you both mentally and physically and get your heart pumping. Let's just say he came through.
Set your timer for 20 seconds of work, 10 seconds of rest, 16 cycles. Perform each of the following paired movements 8 times through. For example,
Movement 1: Complete 20 seconds of WALL SITS followed by 10 seconds of rest. Now, move to exercise #2 for 20 seconds. Rest 10 seconds and you're right back at movement #1. Repeat this pattern through 8 rounds of each. Push as hard as you can for 20 seconds through each interval. Rest 90 seconds between rounds.
SPEED SKATERS
From a standing position, take a big, hopping step out to the right. As you do, sweep your left leg behind you while simultaneously bringing your left arm across your body. Then step to the left, bringing your right leg behind you and your right arm across your body. Continue alternating sides, building up speed as you go.
BURPEES
Start standing up. Bend over (or squat down) and place your hands on the floor in front of you, making sure they are just outside of your feet. Quickly jump both feet back so that you’re now in plank position. Drop into a push-up, making sure your chest touches the floor. Push up to return to your plank position and quickly jump the feet back in toward your hands. Raise your body and explosively jump into the air, reaching your arms straight overhead. Repeat.
PLANK JACKS
Begin in a plank position with your shoulders over your wrists, your body in a straight line, and your feet together. Engage your core and like a jumping jack, jump your legs out wide and then back together again. Feel free to jump as quickly as you want, but do your best to keep your hips steady and your butt down. Repeat for 1-minute.
JUMP ROPE
Start by taking a handle each hand. Place the rope behind you and turn the jump rope over your head. As the rope nears your feet, hop over the rope, using the momentum from your wrists to swing the rope under and back over your head. Repeat.
MOUNTAIN CLIMBERS
Start in a traditional plank position with your shoulders over your hands and your weight on your toes. As you engage your core, bring your right knee forward under your chest, with your toes just off the ground and your leg suspended. Return to your plank position and switch legs, bringing the left knee forward. Keep switching legs and begin to pick up the pace until it feels a little like running in place in a plank position. Continue "running" in your plank for one minute.
JUMPING LUNGES
Start standing tall with your feet staggered, your right foot slightly in front of your left. Keep your stance active by bending your knees into a slight lunge. With your core engaged, push off the bottom of both feet into a jump, switching the position of your feet in midair and landing in a basic lunge with your left leg in front. Without rest, repeat this movement alternating which leg is in front. Use your arms for balance as you lunge back and forth.
JJ has a Bachelor of Science degree in exercise and sports science, is a ISSA and NCSF certified personal trainer. JJ’s training philosophy is to constantly vary the method in order to build and maintain a strong and healthy physique. He utilizes functional training methods, HIIT-style training, Crossfit, TRX, Tabata, kettlebells and plyometrics in order to keep his training sessions fresh and effective. To see more health and fitness inspiration, follow JJ on Instagram : @hiittrainer