This workout is probably my favorite treadmill run. It will definitely leave you dripping sweat and breathing hard. Honestly, I really didn’t like running on a treadmill until my best friend at college and I started to do high-intensity-interval-training on the treadmill. I would usually opt for the elliptical, but HIIT provides much more of a workout. This was our go-to run, we were always trying to get more than three rounds. And I still love it!
Tabata training uses high intensity interval training to burn lots of calories in a short amount of time. Tabata intervals can last as short as 4 minutes. They consist of 20 seconds of high intensity, (170%) and then 10 seconds of rest, this cycle is then completed 8 times. The other great thing about tabatas is they can be used with almost any exercise from jumping jacks, to push ups, to squats. To get the most out of this workout you have to be giving it your all during the high intensity, just think, it’s only 20 seconds!
There is a tabata timer online if you want to have your computer near by for this workout. You can also use a watch or your phone to time the intervals. The online timer is nice because you can set it to make a sound when to switch-so you’re not staring at the count down.
This workout kicked my butt! It’s a good one! If you want to “score” your workout you take the lowest rep number from each round for each exercise. For instance, if you get 8, 8, 7, 7, 6, 4, 4, 3 for your pull-ups you would count 3 as your reps for that exercise. Then you add all of your lowest numbers together. Try to beat 47!!
If you do not have access to a pull-up bar you can substitute a different exercise instead- such as, tricep dips, shoulder taps in push up positions, mountain climbers, or jumping jacks-just to name a few. If you can’t quite get your chin over the bar on a pull-up you can use a small step to jump over the bar.
Tabata training has been shown to increase a persons anerobic system- their muscles, and their aerobic system-cardiovascular system. So get moving!!!