Adventures in training- week of 5.10.10- Part one Tabata Training


This has been a fun, experimental week with most of my training clients. Today I ran Uber-tough chicks, Alex and Samantha through Tabata training workouts. Both clients walked away, happy, slightly pooped but high on endorphins and ready to bring on the day ahead of them! I am going to share the Tabata based workout below. Read through, and give it a try!

Tabata Training– Example workout (as done by Alex F. and Samantha F. 5/13/10)

“Tabata interval training is the single most effective type of high intensity interval training, its also the most intense by far, and surprisingly its the shortest in duration, it only last for four minutes… but those four minutes produce remarkable effects.” Getting your heart rate up and holding it there for the length of four minutes allows for optimal calorie burn.

Tabata intervals follow this structure:

  • Push hard for 20 seconds
  • Rest for 10 seconds.
  • Repeat this eight times.

The goal is to go ALL OUT for the 20 seconds, getting in as many reps as you can the recovering for the next 10 seconds.

Round 1

Plyo squat (aka. Squat jumps)

here is a video clip for a little more clarification

Round 2


Round 3

Weighted corkscrew

stand with feet shoulder-width apart holding a dumbbell or a weighted plate with both hands. Squat down and twist to your right, attempting to touch the weight to the floor behind your right heel. Your left heel should come off the floor as you lower the weight to the floor. Then, as fast as you can, drive the weight back upwards and across, finishing with the weight about and behind your left shoulder. Perform 4 sprints on one side and then start on the other. (The movement should resemble a corkscrew moving down into the ground and then moving back up)

Round 4

Cable Squat and Row

Round 5

Cable woodchop

Here’s a video clip to help clarify a little more (ignore the goofy golf instructor in the video- simply pay attention to the movement )

Round 6



video clip– The push-up is optional

I want feedback! Let me know what you think after you sweat it out!!!

Happy training!

Train hard. Eat clean. Live happy.



One response »

  1. Pingback: H.I.I.T Class Workout «

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