Most people who exercise regularly know what it means to hit a workout plateau – they work hard but suddenly stop seeing a lot of progress. One of the quickest ways to break the plateau is through Tabata training.

It’s intensive, burns a lot of calories, and will change your results. If you take Tabata twice a week for just 6 weeks, your body will transform and you will feel stronger, slimmer, and fitter than ever.

We like a challenge and this exercise is definitely a good one.

What is Tabata Training?

The principle of the Tabata workout is a combination of 20 seconds of work with 10 seconds of rest. Remember 20 seconds and 10 seconds, no more, no less. You should probably get a stopwatch or an app for an exact time because it is very important to your success.

Choosing these time intervals is simple: our muscles work in anaerobic mode at their absolute maximum power for exactly 20 seconds and 10 seconds. This is long enough for the muscles to be restored.

How To Do A Tabata Interval Workout

Do each exercise for 20 seconds at your maximum capacity and then rest for 10 seconds. Repeat 8 times. By doing this, each exercise lasts only 4 minutes. Take a 1-minute break and continue to the next 4-minute cycle.

Choose 6 different exercises for a 30-minute workout. Trust us, 30 minutes of Tabata training is enough if you do it correctly. The exercises should be simple.

Exercise #1: High Knee

Let’s start with something simple in terms of technique. The goal of this exercise is to get your knees as high as possible.

  • Jump with your right knee up.
  • Then jump with your left knee up.
  • Keep jumping until the timer goes off.

Exercise #2: Froggers

This exercise works on various muscle groups in the lower body, just watch your back. If it hurts, replace this exercise with another, maintaining the same routine for 10-20 seconds.

  • Bend your knees and place your hands on the floor.
  • Jump into plank position.
  • Return to the original position, resting your feet on the sides of your hands.

Exercise #3: Speed Skaters

Let’s add some movement to your Tabata workout.

  • Start on one side, transferring your body weight to one leg.
  • Lower and cross your back leg behind your front leg.
  • Go up and, as you do so, explode on the other side repeating with the other leg.
  • If you still have fuel in the tank, hit the ground with each jump.

Exercise #4: Plank

You will love the plank exercise on your Tabata days. Believe it or not, this is the easiest part of all training.

  • In a lying position, rest on your forearms and keep your legs straight but slightly apart.
  • Form a straight line with your body.

Exercise #5: Mountain Climbers

After “resting” a bit while doing the plank, it’s time to get your heart rate up to full again!

  • Start from the push-up position.
  • Take one foot inside.
  • With an explosive jump, change the position of your legs, bringing the other knee towards your chest.
  • Avoid jumping while keeping your body straight.

Have you tried Tabata training? Tell us in the comments below how you felt afterward.