DIY HIIT Workout #5
TABATA – 4-16mins of HIIT
Tabata – is the name given to an exercise protocol developed by Prof. Izumi Tabata in a study he completed using Olympic speedskaters in 1996. The protocol is a version of HIIT (High Intensity Interval Training), 20 seconds of ultra-intense exercise followed by 10 seconds of rest, repeated for 4 minutes. The basics of this protocol are used in a variety of HIIT sessions, but in its purest form participants work at 150% Max HR for 4 mins total!
In this DIY workout YOU can be the coach – you get to choose how many Tabtata sets AND which sets to do. Each set is 4 minutes duration, alternating between 2 different exercises – 20 sec on A, 10 sec rest, 20 sec on B, 10 sec rest REPEAT.
As with all HIIT sessions, a thorough warm-up is essential, as is working HARD in each interval – you need to be huffing and puffing, NO PACING and GREAT TECHNIQUE. Exercise descriptions follow and the exercise basics can be found here
Warm-up:
Arm circles – back/forwards
Leg Swings – fwd & back, side to side
Trunk rotations
10 Body weight squats
5 Push-ups from knees
Jog on spot – butt kicks 15 sec, high knees 15 sec, sprint 15 sec – x 3 each
Main HIIT set:
TABATA – 20 sec work/10 sec x 8 = 4 mins per set
20 sec on ex A, 10 sec rest, 20 sec on ex B, 10 sec rest – REPEAT
30 sec rest in between sets
| Set 1 | A. Sliders/Skater | B. Mt Climbers |
| Set 2 | A. 2-step dash | B. Crucifix plank |
| Set 3 | A. Burpees | B. No-wall sit |
| Set 4 | A. Sprint | B. Split hand push-ups |
Sliders/Skaters – Lower into squat position, step sideways keeping weight in heels and butt back, bring feet together, step to other side, feet together. Repeat. Stay low, head & chest up.
Mt Climbers – In plank position (shoulders over wrists, heels over toes), bring one knee up to chest, return to plank position, repeat other side.
2-Step Dash – Run forward 2 steps, touch flat palm to ground, run back to steps, flat palm to ground. Bend at knees to keep butt down, squeeze butt to stand up, use arms in run phase.
Crucifix plank – wide arm plank, feet together, squeeze shoulder blades together
Burpees – old fashioned burpee. Hands on ground, jump feet back to plank position, jump feet in to hands, stand/jump up explosively with arms raised overhead. Repeat.
Split hand push-ups – One hand forward, one hand in normal push-up position, push-up, change hand position, repeat. From knees alternative.
Sprint – sprint on spot, high knees, pump arms
No-Wall Sit – Hold static squat for 20 sec. Butt back, weight in heels, head & chest up.
Cool Down:
Static stretches that target quads, hamstrings, hips, groin, lower back
