{"id":58636,"date":"2024-01-15T00:00:00","date_gmt":"2024-01-14T23:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/20-min-tabata-workout\/"},"modified":"2024-01-15T00:00:00","modified_gmt":"2024-01-14T23:00:00","slug":"20-min-tabata-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/20-min-tabata-workout\/","title":{"rendered":"Workout of the week: 20-min Tabata workout"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ Tabata workout \/ 20 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Dumbbells, incline chest machine, dips bar, kettlebells & gym mat<\/p>\n\n\n\n

<\/div>\n\n\n\n

In the realm of New Year resolutions, terms like metabolic, functional or isometric can seem like an overwhelming labyrinth. Amidst those terms is HIIT, an acronym for High-Intensity Interval Training<\/strong>. Among the different types of HIIT workouts is Tabata. <\/strong><\/p>\n\n\n\n

Created by Dr Izumi Tabata, it consists of 20 seconds of flat-out exercise at maximum intensity with 10 seconds of rest, <\/strong>the perfect timing to the tone for an exciting fitness journey ahead of you this new year. <\/p>\n\n\n\n

Today’s Tabata workout <\/strong>has 4 Tabatas in it, each with 2 exercises<\/strong> to perform in 4 rounds<\/strong>. Only after completing the rounds, you move on to the next Tabata. You\u2019ll get a 1-minute rest between each Tabata<\/strong>. In total, this workout should last around 20 minutes.<\/strong><\/p>\n\n\n\n

Tabata 1 <\/strong><\/p>\n\n\n\n

    \n
  1. Dumbbell box step-ups<\/li>\n\n\n\n
  2. Push-row combo<\/li>\n<\/ol>\n\n\n\n

    Tabata 2 <\/strong><\/p>\n\n\n\n

      \n
    1. Incline chest press<\/li>\n\n\n\n
    2. Dips<\/li>\n<\/ol>\n\n\n\n

      Tabata 3 <\/strong><\/p>\n\n\n\n

        \n
      1. Kettlebell deadlift<\/li>\n\n\n\n
      2. One arm row<\/li>\n<\/ol>\n\n\n\n

        Tabata 4<\/strong><\/p>\n\n\n\n

          \n
        1. Mountain climbers<\/li>\n\n\n\n
        2. Side plank<\/li>\n<\/ol>\n\n\n\n

          Ready? Let’s HIIT it! <\/strong><\/p>\n\n\n\n\n\n

          <\/div>\n\n\n\n

          WORKOUT SETUP<\/h2>\n\n\n\n
            \n
          • 4 Tabatas<\/li>\n\n\n\n
          • 2 exercises each Tabata<\/li>\n\n\n\n
          • 20 sec on, 10 off each exercise<\/li>\n\n\n\n
          • 4 rounds each Tabata<\/li>\n\n\n\n
          • 1-minute rest between Tabatas<\/li>\n\n\n\n
          • 30 minutes<\/li>\n\n\n\n
          • Equipment: Dumbbells, incline chest machine, dips bar, kettlebells & gym mat<\/li>\n<\/ul>\n\n\n\n
            <\/div>\n\n\n\n

            WORKOUT EXERCISE LIST<\/h2>\n\n\n\n

            1st TABATA<\/h3>\n\n\n\n

            4 rounds<\/strong><\/p>\n\n\n\n

            <\/div>\n\n\n\n

            1 – DUMBBELL BOX STEP-UPS<\/h4>\n\n\n\n

            20 sec on, 10 sec off<\/strong><\/p>\n\n\n\n

              \n
            • Grab and hold the dumbbells in your hands. <\/li>\n\n\n\n
            • Step up with the right foot \u2014 press through the heel to straighten the leg.<\/li>\n\n\n\n
            • The left foot should then meet the right one on the top of the step. <\/li>\n\n\n\n
            • Bend your right knee and step down with the opposite foot.<\/li>\n\n\n\n
            • Repeat. <\/li>\n<\/ul>\n\n\n\n