Fitness Miracle

Tabata training


Tabata is high-intensity interval training, which usually is used for improvement of your cardio performance and strength ability. The concept of this training is 20 second of work with high intensity and 10 second of rest for 4 minutes. In one session of 4 minutes doing the same exercise. This type of training is for people who have advanced level of fitness, but with little modification we can make for people with different fitness level.

My tabata workout!

For this workout you will need interval timer set up on 20 second work and 10 second rest 8 rounds.

The advanced players will be doing one exercise during 4 minute and after that other exercise for 4 minute and go with same effort to the last exercise. Between each session doing 2 minute rest and stretching.

For the beginners, please make sure you do the modifications for each exercises. You will do one exercise during 20 sec and go on the other exercise for the other 20 sec. During one session you will doing 2 rounds of these exercises. I recommend only 2 sessions for the beginners, that is 8 minutes total. Between each session doing 2 minute rest and stretching.

  • Surfer squats


    Step 1: Squat down in a position that’s similar to how surfer’s stand on a surf board so your left leg is in front of your right, arms are extended and parallel to the floor.
    Step 2: Squat down then jump up and turn to the left landing with your right leg in front of your left. Repeat this movement many reps you can during 20 seconds


    The beginner version is pretty much the same, but without jumping.The same start position (like step 1), only go in the regular squat down then go up and switch the side with changing the legs.

  • Dive bombers


    Step 1: Begin with your hands and feet on the floor and your hips raised, so your body forms an inverted V.
    Step 2: Lower your shoulders, then slide your chest forward, bringing it between your hands and up toward the ceiling.
    Step 3: Keep hands 2 to 3 inches wider than your shoulders and your knees and hips 2 to 3 inches off the floor.
    Step 4: Reverse the move, bringing your hips back toward the ceiling.


    Beginners may perform this exercise by putting their knees on the floor and performing the exercise only by the movement of their upper body.

  • Jab cross punch


    Step 1: Stand with right foot forward, elbows bent “on guard” in front of ribs, and hands in fists.
    Step 2: Throw a jab punch by extending right arm out, turning palm toward the floor, then immediately drawing elbow back into guard.
    Step 3: Throw a cross punch by extending left arm forward, turning palm toward the floor, rotating left hip into punch, and lifting left heel off the floor.
    Step 4: Return to starting position.

    After 20 second change the side and repeat with left foot forward and using opposite arms.


    Beginners go to the same steps, but with slower effort. Concentrated to do exercise right.

  • Plank twist


    Step 1: Get into forearm plank position, with shoulders directly over elbows. Your body should be in a straight line from your head to your heels.
    Step 2: Keeping your core tight
, rotate your torso as you drop your left hip to the ground.
    Step 3: In a controlled motion, 
rotate your torso to the opposite side, dropping your right hip to the floor.Repeat this movement many reps you can during 20 seconds


    Beginners version is regular plank position without twisting.


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