Tabata is a particular form of high intensity training that can help improve not only aerobic systems but anaerobic as well. And it can be done in four minutes flat. “Tabata is amazing because in as little as four minutes you can increase your aerobic capacity, anaerobic capacity, VO2 max, resting metabolic rate and burn more fat than a traditional 60-minute aerobic workout,” says Caitlin McGowan, Group Fitness Manager at Equinox. As with every tabata protocol, perform each tabata below at maximum capacity for 20 seconds, then rest for 10 seconds. Repeat each eight times for a total of four minutes on each move.
Tabata 1: Burpee
Targets: full body, arms, chest, quads, glutes, hamstrings
How To Do It: Get into a squat position. Jump your feet back so you’re in a plank position. Jump your feet back up to your hands. Stand up and jump as high as your can. Return to starting position. Repeat for 20 seconds.
Tabata 2: Alternating Reverse Lunge
Targets: lower body, quads, glutes, adductors, calves, hamstrings
How To Do It: Stand tall, arms at your sides, and take a step backwards with your right leg. Lower down to a squat, bending both knees to 90 degrees. Keep right hip directly in line with your right knee, heel lifted and left knee directly over your left ankle. Continue to lower until your right knee almost touches the floor. Using your legs, raise back up to start position. Repeat stepping back with the left leg.
Tabata 3: Speed Skaters
How To Do It: Stand with your feet hip-width apart, arms at your sides. Hop as far as you can to your right and land on your right foot, sweeping your left leg diagonally behind you, while swinging your left arm across your body and right arm behind your back. Jump to the left and repeat on the opposite side.
Tabata 4: Caterpillar Crawl to Pushup
Targets: upper body, core, shoulders, chest, arms, legs
How To Do It: Begin standing with feet together. Bend over all the way, touching your hands to the ground. Walk your hands forward until your body is in a pushup position. Perform a pushup. Walk your hands back towards your feet and stand up.
Tabata 5: V-Ups
Targets: core, abs
How To Do It: Lie down on your back on the floor, legs extended straight, arms straight back overhead. Keeping your legs straight and feet together, lift your legs into the air as you simultaneously raise your arms and upper body off the ground. Slowly return back to starting position.