Home Tabata Workout
By Nuratiqah Balqis
Are you looking for a program that can be done fast and effectively? If the answer is yes, you may want to give Tabata a try. Tabata is a type of high-intensity interval training which consists of 8 (eight) 30-second mini circuits, with a work to rest ratio of 2:1.
Meaning that for each 30 seconds, you exercise for 20 seconds, and rest for 10 seconds. To help you keep count of the circuits and your exercise and rest periods, there are many free Tabata apps that do the counting for you. Just search Tabata in your app store.
Each Tabata circuit take 4 minutes to complete. This type of workout is designed to improve your aerobic capacity, anaerobic capacity, VO2 max, resting metabolic rate and it can also help you to start burning fat.
For beginners we recommend you complete 3 sets of Tabata which totals 12 minutes of exercise.
| Set 1 | Set 2 | Set 3 |
|---|---|---|
| Squat with Pulse Reverse Lunges |
Push ups Mountain Climbers |
Burpees Cross Crunches |
You do not need any equipment for this workout, making it perfect to do at home. But if you are an absolute beginner or you are having mobility issue which makes it difficult for you to get up and down off the floor, then you can use a chair. Before you start any workout, make sure to warm up properly. Spend 3 to 5 minutes with some basic moves such as marches, squats, lunges, and arm rolls. Once you finished, give yourself time to catch your breath completely and to do some stretches to wrap things up.
For more information on our personal training programs or if you have any questions, please contact us at 012-334-1511 or send us an enquiry here.