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A High Knee Squat Press Interval Circuit Workout

A Reader Shares Her Tabata Workout Video

Reader FitFabCities loves intervals, and wants to get you in on the fun, too! She shared her own Tabata workout in our Community.

I love workouts that get you in and out of the gym quickly and this high intensity training (HIIT) Tabata workout does just that. So here is how it works: Tabata protocol has you do 20 seconds of high intensity work followed by 10 seconds of rest and you can do any kind of intense interval from sprints to burpees to pushups. You complete that pattern back and forth for a full four minute block, take a much needed break then put those four minute blocks together to make up an 8, 12, 16 or 20 minute workout.

Another great thing: Tabata protocol has been scientifically proven to be the workout that burns the most calories in the least amount of time and high intensity interval training is one of the best ways to flatten your abs and reshape your body. (I'm not kidding, click here and check out the benefits section.) The whole workout is complete in 16-24 minutes. Oh yeah, and if that wasn't enough to make you fall in love with Tabata, it also raises your metabolism for the next 24 to 36 hours so you burn an additional 100 to 150 calories watching Emily take down the Graysons on Revenge (my new obsession) or someone start a fight on Real Housewives (my forever obsession). Who doesn't love that?

Get the workout breakdown and video after the break.

Round 1

  • 20 second interval: high knees
  • 10 second rest
  • 20 seconds interval: squat press
  • 10 seconds rest
  • Repeat for four minutes

Take a break.

Round 2

  • 20 second interval: spider knees
  • 10 seconds rest
  • 20 second interval: plié with an upright row
  • 10 second rest
  • Repeat for four minutes

Take a break.

Repeat Round 1 and Round 2 two to three more times to make a 16-24 minute workout.

Share how you work out in our Community! Get started by joining a group here.


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Join The Conversation
jbergeonymca jbergeonymca 3 years
love Tabatas, but what is the brand name for the top she is wearing?
gsteinum gsteinum 4 years
Scientifically proven!! And she repeats it just to prove it's proven? And, again, without detail, she repeats it's scientifically proven for (pointless) effect. No proof = no fact. Love her enthusiasm. Great illustrations and instructions. It's offered for free! She appears to be fit enough, to her credit. I never trust out of shape advocates, nor instructors. Interval training is nothing new. Putting a new name to it/rebranding isn't new either. Runners call it fartlek (Not kidding. Look it up.) And interval training is widely accepted as useful, along with workouts that repeatedly challenge different muscle groups. Recovery rates are one key measurement of general fitness and interval training does help to improve them. You can check that out online or elsewhere, or ask your health care provider. So, err, Tabata...can I get that with whole grain,( brown ) rice to go, please? Oh sorry. So how many miles does your Tabata get per gallon?
deanna024 deanna024 4 years
The video workout programs Insanity and TurboFire both incorporate HIIT training, too.
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