5 Moves to Try for a Low-Impact Total Body Tabata Workout

You’ve made it to the last day of Week 1. Finish strong with this low-impact Tabata workout—an introduction to Tabata, if you will. We like to keep you on your toes, you know? If you’ve never tried Tabata, stay calm: You can do it. In fact, Tabata is a quick and efficient way to work out.

Tabata is a style of high-intensity interval training (HIIT) where you perform 20 seconds of all-out work followed by 10 seconds of rest. (Below, you’ll notice that we listed a modified option for those who are new to the style or need more rest: You can do 15 seconds of work followed by 15 seconds of rest.) In a typical Tabata workout, you’d repeat that 30-second sequence eight times for a total of four minutes. Here, we’re fluctuating how many repetitions of the sequence you’ll do, but the HIIT aspect of Tabata will remain the same.

This workout is your reminder that HIIT doesn’t need to be high impact, and it certainly doesn’t need to involve jumps or sprints. There are a handful of other benefits that should get you stoked to try this workout too: Tabata training can be great for improving your stamina and increasing cardiovascular endurance. It tends to be over so quickly that you won’t even know what HIIT you! (Sorry for the corny pun.)

Below, you’ll do each of the five moves for 20 seconds of work followed by 10 seconds of rest, going immediately into the next move. Once you finish the circuit, you’ll get a longer rest, and then you’ll repeat that all the way through a few more times. In total, you’ll be working out for under 15 minutes. But short workouts mean you better make every second count.

The workout below is for Day 7 of the SELF Spring Reset Challenge. Check out the full month of workouts right here. Or go to the workout calendar here. If you haven’t signed up to receive daily emails, do that here.


Do each move below for your selected period of time. At the end of all 5 moves, rest for 60 seconds. That’s 1 circuit Repeat the circuit 3–5 times total. After your last circuit, try the optional extra credit.

  • Option 1: 15 seconds of work, 15 seconds of rest
  • Option 2: 20 seconds of work, 10 seconds of rest


  • Squat Thrust
  • Skater
  • Lateral Lunge (Alternating Sides)
  • Mountain Climber Twist
  • Bear Crawl


Do as many reps as possible (AMRAP) in 2 minutes. If you need to take a break, try to do at least 30 seconds of work before you do. 

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