The Tabata Method
I find the Tabata Method to be one of the most effective types of HIIT. Lasting only 4 minutes, a Tabata interval is incredibly short, but very intense. A Tabata interval follows this structure (see chart):
- Max sprint for 20 seconds (high-intensity)
- Rest for 10 seconds (or low-intensity)
- Repeat 8 times
HIIT IT! – The Workout
Interval 1: Cone Sprints
Align two cones about 20 yards apart. Sprint to cone A, touch, pivot, sprint to cone B. Repeat for 20 seconds (I can usually get 4 sprints in 20 sec). Rest for 10 seconds by bouncing in place. Repeat 8 times.
Interval 2: Lunge to Sprint
Align three cones about 10 yards apart (20 yards total distance). Complete walking lunges to middle cone. Once you reach middle cone, hit a sprint to far cone. Make a short pivot/turn around far cone, then sprint back through start until 20 seconds expires. Rest for 10 seconds with light jumping jacks. Repeat 8 times.
3. Lateral agility sprints
Align 4 cones about 1-2 yards apart between 2 cones that are aligned about 20 yards apart. Sprint to 4 cones, then side-step (zig-zag) through the cones. As you exit the zig-zag portion, sprint to far cone, touch, pivot, and repeat in opposite direction. Repeat for 20 seconds (I can usually get in at least 2 or so in 20 sec). Rest for 10 seconds by lightly jogging in place. Repeat 8 times.
4. Karaoke to Sprint
Arrange 4 cones in a square about 15-20 yards apart. Karaoke (lead with right foot) to cone. When you reach the cone, sprint diagonally across the center of the square. When you reach the corner, karaoke (lead with left foot) to cone. When you reach the cone, sprint again diagonally across the center of the square. Keep sprinting through the finish until 20 seconds has expired. Repeat 8 times.
5. V-Ups with Medicine Ball
Lie on the ground and hold a small (3kg) medicine ball overhead with your arms extended. Hit as many V-Ups as you can in 20 seconds by touching the medicine ball to your toes. Lie on your back and lightly push-toss the medicine ball during your 10-second rest periods. Repeat 8 times.
Use a weighted vest or a GORUCK with a gripper plate, bricks or weights and/or do the workout on an incline.
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