Traditional HIIt style training can be very taxing and will help burn mass amounts of fat and help metabolism. For those who have plateaued or want to add a twist to their HIIT you can incorporate Tabata training.

How HIIT evolved?

Professor Izumi Tabata created a study in 1996 involving Olympic speed skaters, the study used 20 seconds of ultra-intense exercise followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles).

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Below is a great example protocol for Tabata style HIIT along with modified times for those just starting, or you can modify your own… 20 sec on max 10 sec. rest. Have fun!

Reminder: there are no reps in Tabata Protocol, the goal is to complete the time! Use perceived loads!

Barbell Tabata

Try this set 3x- Beginners can use body weight with 20 sec HIIT and 20 sec rest intermediate use 15 sec rest

Clean and press
Romanian Deadlifts
Front squats
Lunges (bar on back)

Dumbell Tabata

Try this 3x- Beginners can use the 20 sec HIIT and 20 sec rest intermediate use 15 sec rest

Bicep Curls

Bring intensity back into HIIT Tabata style2
Bent Over rows
Triceps extension/ or overhead
Arnold Shoulder Press

Killer Cardio

Beginners can use the 20 sec HIIT full throttle and 20 sec rest intermediate use 15 sec rest

Bike –  20sec ( butt off seat) sprints – 10 sec active break

Shuttle Run 20m/ or Treadmill – 20 sec full throttle- 10 sec off

Beginners can use the 20 sec HIIT and 20 sec rest intermediate use 15 sec rest

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