Tabata, a popular type of interval training, is named after Japanese professor Izumi Tabata who co-authored a 1996 study that found intense four-minute workouts done five days a week for six weeks improved your VO2 max (maximal oxygen consumption) and anaerobic energy supply system. Adaptations of Tabata allow for 20-60 minute workouts all of which have short, intense work periods followed by short rest periods. “Tabata training was made to improve performance, stamina and endurance in elite athletes,” says Leo Wright, certified Group Fitness and Boot Camp Instructor at New York Health & Racquet Club, and designer of this heart-pumping routine. “It also supports excess post exercise oxygen consumption so you’re continuously burning more calories after your workout.” Burn maximum calories in minimum time with this 30-minute bodyweight Tabata workout.
Start with arms in a T and legs together. Jump and spread legs apart while one arm touches the floor and the other stays out in a T. Repeat with opposite arm.
Exercise 14 of 35
Single-Leg Burpee
Equipment
Sets
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Reps
20 sec
Rest
10 sec
Exercise 15 of 35
Butt Kick
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Sets
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Reps
20 sec
Rest
10 sec
Perform fast.
Rounds 7 & 8
Exercise
Equipment
Sets
Reps
Rest
Exercise 16 of 35
Plank Up
Equipment
Sets
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Reps
20 sec
Rest
10 sec
From plank position, place right palm down, then left, to get in pushup position. Then, come back down onto forearms.
