A perfectly short, fat-burning Tabata circuit workout sure to get your heart rate up!

Tabata is one of the most popular forms of High Intensity Interval Training (HIIT), and typically consists of 20 seconds of exercise work, followed by 10 seconds of rest, completed for 8 rounds.

A little history lesson…

Tabata training was created by a Japanese scientist, Dr. Izumi Tabata and his team of researchers at the National Institute of Fitness and Sports in Tokyo.

Tabata and his team conducted research on two groups of athletes. The first group trained at a moderate intensity level while the second group trained at a high-intensity level. The moderate intensity group worked out five days a week for a total of six weeks; each workout lasted one hour. The high-intensity group worked out four days a week for six weeks; each workout lasted four minutes and 20 seconds (with 10 seconds of rest in between each set).

The results; Group 1 had increased their aerobic system (cardiovascular), but showed little or no results for their anaerobic system (muscle). Group 2 showed much more increase in their aerobic system than Group 1, and increased their anaerobic system by 28%.

This study showed that high-intensity interval training has more impact on both the aerobic and anaerobic systems.

The workout…

For this week’s workout, we are changing up the traditional tabata workout and incorporating supersets for 4 rounds, instead of 8!

You will perform the first exercise in the superset for 20 seconds, then rest 10 seconds before completing the second exercise in the superset. You will continue this for 4 rounds of the circuit, then rest 1 minute before moving onto the next circuit.

Note: Any exercise that instructs you to perform with one leg will be alternated to the other leg for each round (for a total of 2 times per side).

20-Minute Tabata Workout


What are some of your favorite Tabata workouts? Let me know!


Thank for reading!













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