Tabata for women – what does a sample workout plan look like?

It takes approx. 4 minutes to read this article

Do you like interval training? Or maybe you want to start your adventure with tabata, because you’re counting on fast fat loss? Check out our suggestions of workout plans!

Tabata – sample training plan for 8 exercises

Sample tabata circuit based on 8 different exercises. Warm-up can be 5 minutes walk on treadmill. Don’t have a treadmill? Walking in place will be ok too!

  1. Leaping Exercises – Stand in a stride with your hands on your hips, torso straight, knees bent at a 90 degree angle. Lower your left knee down to the floor and keep your right tibia as vertical as possible. Push off the floor hard and switch legs in a jump.
  2. Sprint in place – run in place as fast as possible. Remember to work your arms like a sprinter and lift your knees high!
  3. Burpees – so called crocodiles. Stand straight, feet shoulder width apart. Efficiently descend to a supported squat, then throw your legs back and assume a push-up position. Quickly draw your knees to your chest and jump as high as you can.
  4. Crampons – it’s like being back in your childhood! Stand up straight with your feet together and your arms hanging down along your body, palms on your thighs. Quickly jump up, spread your feet apart, and raise your arms high into the air (you can clap your hands above your head)
  5. Boxing sprint – similar to the sprint in place, but to this exercise add the blows of the hand closed into a fist. Alternate punches with your left and right hand as you pull your right and left knee up (right hand-left leg, left hand-right leg).
  6. Knee lift from a bend – stand straight and do a bend with your right leg to the point where the thigh of your left leg is parallel to the ground. Raise yourself to a vertical position, lifting your right knee high. Repeat the exercise, but this time bring your right leg back.
  7. Mountain Climbing – assume a front-support position and alternately pull your thighs toward your chest.
  8. Squat jump – stand straight with a slight stretch. Lower the position as for a squat, but (which is very important!) initiate the movement with your hips, not your knees. Stop in this position for a split second, and then jump up as high as possible.

After completing the series of exercises, don’t forget about the breathing calming stage. As part of it, you can walk on a treadmill or in place for 2 minutes.

Tabata – sample training plan for 4 exercises

Warm up and cool down – calm jumping over a skipping rope (5 minutes warm up and 2 minutes cool down).

  1. Alternating hand and foot raises – get on all fours and lift your knees off the floor – this is your starting position. Quickly lift your left foot and right hand off the floor alternately and then alternate – lift your right foot and left hand off the floor.
  2. Plank with support on forearms – lie down on the floor, then lift your body and support yourself on your elbows bent in your forearms and on your toes. Tighten your entire body. Ideally, you will keep your feet together and your forearms will be in line with your shoulders. Keep yourself in this position throughout the exercise.
  3. Kicks – stand with your feet apart and take a step forward with your right leg. Make a quick and high swing of your left leg in front of you and repeat the same for the other leg. Alternate your kicks.
  4. Abdominal Crunches – Lie on your back and lift your legs bent at the knees. Remember that you need to lift them high enough so that they are at a right angle. Clasp your hands together at the nape of your neck and tighten your abdominal muscles. Important – do not pull your neck with your hands and do not lift your whole back.

Tabata – sample workout video

Would you rather see a video of a tabata workout? We recommend this one:

mAIN PHOTO: Clem Onojeghuo/

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