Tabata Workout #2

Posted by on Dec 10, 2010 in Fitness | 2 comments

Tabata Lunges

If you have heard about Tabata workouts, and wanted to check it out, try this one out.

In case you have not heard of Tabata workouts, Tabata is a type of high-intensity interval training that was originally developed for Japan’s Olympic speed-skating team. A single Tabata set consists of eight 20 second intervals of INTENSE activity, separated by 10 second rest-breaks. A complete Tabata workout, as I interpret it, is made up of four different exercises, focusing on different parts of the body.

(Warning, Tabata is NOT for the faint of heart. If you are not interested in experiencing serious pain the next day, start out with only one or two repetitions of each exercise, and work up to the full eight. Really. Even if you are already very active.)

Exercise 1 – Lunges
Note: while this video shows lunges using dumbbells, I recommend you skip the dumbbells, and focus on doing lunges as quickly as possible while maintaining proper technique. Your own body-weight is sufficient for a Tabata workout.

Exercise 2 – Stability Ball Oblique Twists

Exercise 3 – Alternating Dumbbell Hammer Curls
Note: because Tabata workouts are high-speed, high-intensity, you should decrease the weight of your dumbbells to maybe half of what you would use on a standard ‘3 sets of 10’ workout.

Exercise 4 – Mountain Climbers

Note: it is the intention that you manage roughly the same number of repetitions during each of the eight sets of each exercise. If you find that you do 20 mountain climbers on your first repetition, but only 4 on your final repetition, work on your pacing next time.

Warning: consult with your medical practitioner before starting any new exercise program.


  1. Really nice training videos. I have bookmarked this page so that I can be going over them from time to time.

  2. This would include things like bench presses, shoulder presses, military presses,
    lat pull downs, triceps overhead extensions, and the like. The front head
    in the shoulder that allows you to rotate your arm inward. If
    you happen to end up having a rather busy working day with
    group meetings and so on, and can only fit a couple of
    these 2-minute exercise sessions in, then so be it,
    but be sure to get lots of carried out every single day as you can.

Leave a Reply to Bryce Cancel reply

Your email address will not be published. Required fields are marked *