Tabata: Workout of the Week

By Amanda Gabriel
Elm Staff Writer

Round 1: Jumping squats and jump rope
Round 2: Push-ups and bicep curls
Round 3: Scissors and plank taps
Round 4: Jumping jacks and high knees

*Note: Everybody’s fitness level is different and therefore each person is not going to be able to complete all of the reps. If you start to feel dizzy, nauseous, or faint, stop the workout immediately, hydrate, and stretch.

Tabata workouts are ideal for people who do not have a large amount of time to spend in the gym, since this workout only takes around 20 minutes. Begin by stretching properly to prepare your muscles for the  high intensity interval training (HIIT) workout above. After stretching, set a timer for 20 seconds. During these 20 seconds, perform as many squats as you can, making sure to use proper technique. Once the 20 seconds have passed, rest for 10 seconds, then complete a 20 second round of jump rope followed by another 10 second rest. Repeat this 20-10-20 circuit three more times until you have completed each movement for four rounds of 20 seconds. This is round one. Take a minute break before starting round two. Using the same time intervals, complete a total of four 20 second rounds of push-ups and bicep curls followed by another minute rest. The workout is complete when all the rounds listed above have been done.

Freshman Lauren Rapsis
Freshman Lauren Rapsis
Lauren Again
Before jump squatting, make sure your toes are pointed outwards.

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