Mar 16

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Tabata Training

Let’s face it – life is crazy busy and some days it’s just impossible to get to the gym. You don’t have time for a full work out but you want to do something to get your blood flowing. Next time you’re faced with this dilemma, try a Tabata Style workout.

Tabata training is a High Intensity Interval Training (H.I.I.T) workout that lasts four minutes. You perform rounds of exercise for 20 seconds followed by 10 seconds of rest. The original style of Tabata uses an all-out approach. For instance, you run on a treadmill as fast as you can for 20 seconds, and then hop your feet on the side rails for 10 second of rest. You repeat this for 8 rounds – or 4 minutes. I know 4 minutes don’t sound like a lot, but trust me; you’re going to be glad it was ONLY 4 minutes.

Tabata style training can incorporate other forms of exercise, but the key it to go as intensely as you can while maintaining proper form. I’ve teamed up with HumanX Gear by Harbinger to create a routine for their #TotalTabata campaign.

As a special bonus for readers who decide to give it a go, anyone who uses the #TotalTabata hashtag in a Tabata-inspired tweet or Instagram post will be entered to win a prize pack of specialized fitness gear from HumanX!

The equipment I’m using today:


   X4 Speed Rope         Kettlebell Arm Guards    PowerAmp XXX FlexFast Cable    AbX by HumanX



Round 1:

Jump Rope 20 sec

Rest 10 sec


Mountain Climbers 20 sec

Rest 10 sec

jump rope


Round 2

Reverse Lunge and Curl 20 sec

Rest 10 sec


Repeat with opposite side

lunge curl


Round 3

Kettlebell Squat and Press 20 sec

Rest 10 sec


Repeat with opposite side



Round 4

Back Extensions 20 sec

Rest 10 sec


Ab Crunch 20 sec

Rest 10 sec



1. Jumping Rope: Using the X4 Speed Rope jump as fast as you can using whatever foot pattern you’d like.

2. Revers Lunge and Curl with Resistance Band: Place your front foot in the center of your PowerAmp XXX FlexFast Cable. Adjust the distance so that when you step back and kneel, you form an angle of 90 degrees with both knees, then push up returning to the initial position, keeping your back rigid again and chin up. Perform bicep curl. That’s one rep.

3. Kettlebell Squat and Press: Stand with your feet hip-width apart. Hold kettlebell resting on your shoulder with your hand next to your ear and your elbow forward. Bend your knees and squat down until your thighs are parallel to the ground. Drive up from the squat and press the kettlebell overhead. Lower the kettlebell to your shoulder and immediately perform the next rep. Hint: Be sure to protect your forearms from kettlebell bruising by utilizing your HumanX Kettlebell Arm Guards.

4. Back Extensions: Lie face down on AbX by HumanX  and place the hands on the floor or behind the head (more advanced). Contract the abs and keep them contracted throughout the exercise. Squeeze the back to lift the chest a few inches off the floor. Lower and repeat.



Disclaimer: You should only participate in Tabata if you are physically able to do the workouts without harming your body. Please consult your doctor if you have any injuries or concerns before starting a Tabata routine.

Permanent link to this article: http://www.get-fit-naturally.org/2015/03/tabata-training/

1 comment

  1. Jody - Fit at 57

    I am on the move but not this type of workout which is great for time crunched! I do love my Harbinger gloves for weight lifting!!!

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