Tabata Song – Gettin' Jiggy Wit It (Will Smith cover)
Tabata is a four-minute HIIT workout with 20 seconds at maximum intensity and 10 seconds of rest (8 rounds); a short recovery (around 1-minute); and repeat. The treadmill, spin cycle, Concept 2 rower, outdoor stair running, and jump rope are my preferred Tabata HIIT routines. A 5-minute warmup and a 5-minute cool-down are highly recommended. If possible, try to do 3 to 4 rounds. Limit your recovery time between rounds to around 1-minute so that your muscles stay warm.
Tabata at maximum intensity is difficult to do daily. I can only do it 3 times a week. On the non-Tabata days, I do LESS intense interval training using the same 20/10 interval regime. Instead of counting reps, I do as many reps as possible in 20 seconds when weightlifting, body-weight exercises, TRX Suspension Trainer, etc. If you’re working yourself into physical shape or injured, you can do even LESS intense interval training by just fast walking / jogging for 20 seconds and slow walking / jogging for 10 seconds.
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