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Tabata Workout at Home

If you have searched for home workouts before, I’m sure you have run across HIIT workouts. HIIT stands for High Intensity Interval Training.  This is a way of varying your workout’s intensity over a relatively short amount of time to increase heart rate, breathing, and workload, all key to a good workout.  

My favorite type of HIIT workout is called Tabata. Tabata is simply a structure of interval training where you work out hard for 20 seconds and rest for 10 seconds for 8 rounds. This means that you only need 4 minutes to complete this workout! I do want to point out that all healthy adults aged 18–65 yr should participate in moderate-intensity aerobic physical activity for a minimum of 30 min on five days per week or vigorous-intensity aerobic activity for a minimum of 20 min on three days per week. So, if you can find five times in a day to work in a Tabata workout, that adds up to 20 minutes and can be considered a moderate-vigorous activity.

Personally, in one workout I like to rotate through four different exercises. That means I do every exercise two times per workout. Two of these exercises will be cardio-based while the other two focus on building muscle. You can get creative and add in your own exercises. Maybe you want to do all 8 rounds of just push-ups, go for it!  To keep time, you can download a Tabata timer free on any app store or search for one online. You can always use a stopwatch to keep time manually. Below I have included some of my favorite Tabata sequences. Have fun moving!

Workout 1

  • High Knees
  • Push ups
  • Jumping jacks
  • Squats

Workout 2

  • Mountain Climbers
  • Plank
  • Jump rope (you can pretend that you have a rope)
  • Sit ups

Workout 3

  • Skaters (pretend like you’re speed skating! Google this move if you’re unsure).
  • Tricep dips (on a chair or you can try the floor)
  • Squat jumps
  • Arm circles

Workout 4

(If you have weights or resistance bands)

  • Squats/squat jumps
  • Bicep curls
  • Lunges
  • Rows

You Might Also Enjoy:

Low-Impact HIIT Workouts for Older Adults

Exercise Spotlight: HIIT Workouts

5 Tips to Stay Motivated For Exercising at Home

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