Tabata intervals are an uncomplicated and economical training system that provides a high-intensity training stimulus for a workout that takes no more than 30 minutes.  Personal trainers, strength coaches and people who train on their own can all benefit from this method of high-intensity training.

I’ve written about Tabatas several times over the past two years – and I posted the squat thrust part of this workout last week – but I’ll provide a quick summary for those of you who are unfamiliar with this method of interval training.

  • Each Tabata interval is a four-minute period
  • During each interval you exercise for 20 seconds and rest for 10 seconds
  • Repeat this cycle eight times
  • The 20 seconds of work is at 100% effort
  • Working as hard as you can for the entire time is the key to reaping the benefits

This is the second part of a 4-part Tabata interval workout that I did with one of my clients a few months ago.  The workout that day consisted of squat thrusts, body weight squats, push-ups and a bout on the stationary cycle.  We rested for approximately 2 minutes in between each exercise and the entire workout took less than 25 minutes.

When doing Tabatas with body weight squats I shoot for at least 20 repetitions per set and can pretty much keep that pace for all 4 minutes. As usual, Joan did a great job keeping the pace for all eight sets. The workout was completed on January 21, 2009.



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