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Have you ever heard of Tabata, well let me tell you, it is one kick butt workout! Tabata is a high-intensity interval-training workout and was discovered by a Japanese scientist named Dr. Tabata. Dr. Tabata conducted research on two groups of individuals; Group 1 trained at a moderate intensity 5 times a week and Group 2 trained at a high intensity level 4 times a week. He discovered that group 2 saw an improvement in their aerobic (cardiovascular) and anaerobic (muscular) systems while group 1 only showed improvement on their aerobic system. Dr. Tabata suggests the following format; 20 seconds of high intensity exercise, then 10 seconds of rest, and perform for a total of 8 rounds or 4 minutes of the same exercise. You are then allowed 1 minute of rest before you choose your next exercise and use the same format. Below are examples of cardio exercises and also a list of strength exercises you can pick and choose which exercises you would like to perform depending on what type of workout you are looking for!



Squat Jumps

Jumping Jacks

Mountain Climbers

Speed Skaters

Jumping Lunges


Push Ups

Pull Ups

Dead Lifts

Plank Rows

Shoulder Push Ups

Up Down Planks

Pistol Squats