First of all, choose an exercise that you can go all out on (as hard as you can). Examples would be: running (sprinting), cardio equipment of your choice, road bike, burpees etc. During the work intervals, go as hard as you can in your chosen work activity.
Note: If the Beginner Workout is too easy for you, do the Intermediate Workout. With that being said, if you are able to do the Intermediate workout, but choose to do the Beginner Workout, then your workout will be wasted, and you will not see the results you want. Push yourself! You can do it!
Beginner Workout:
10 seconds as hard as you can, followed by 20 seconds of rest (you do NOTHING). (Do this 6 times for a total of 3 minutes), then:
Rest for 3 min (you do NOTHING), then:
10 seconds as hard as you can, followed by 20 seconds of rest (you do NOTHING). (Do this 6 times for a total of 3 minutes), then:
Rest for 3 min (you do NOTHING), then:
10 seconds as hard as you can, followed by 20 seconds of rest (you do NOTHING). (Do this 6 times for a total of 3 minutes). Congratulations, you are finished. You just did the equivalent of running for approximately 2 hours!
Intermediate Workout:
15 seconds as hard as you can, followed by 15 seconds of rest (you do NOTHING). (Do this 6 times for a total of 3 minutes), then:
Rest for 3 min (you do NOTHING), then:
15 seconds as hard as you can, followed by 15 seconds of rest (you do NOTHING). (Do this 6 times for a total of 3 minutes), then:
Rest for 3 min (you do NOTHING), then:
15 seconds as hard as you can, followed by 15 seconds of rest (you do NOTHING). (Do this 6 times for a total of 3 minutes). Congratulations, you are finished. You just did the equivalent of running for approximately 2 hours!
Advanced Workout (True Tabata Intervals):
20 seconds as hard as you can, followed by 10 seconds of rest (you do NOTHING). (Do this 6 times for a total of 3 minutes), then:
Rest for 3 min (you do NOTHING), then:
20 seconds as hard as you can, followed by 10 seconds of rest (you do NOTHING). (Do this 6 times for a total of 3 minutes), then:
Rest for 3 min (you do NOTHING), then:
20 seconds as hard as you can, followed by 10 seconds of rest (you do NOTHING). (Do this 6 times for a total of 3 minutes). Congratulations, you are finished. You just did the equivalent of running for approximately 2 hours!
Here are some examples of a Tabata done properly:
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