University of North Texas 
Instructions
Find a space that is clear in front, behind, and to each side of you to avoid injury.
Perform a warm-up that consists of an activity that gradually increases your heart
rate and moves your joints through a moderate to large range of motion. Perform each
exercise in the warm-up for 45 seconds. After completing the workout perform a cool-down
that allows your heart rate to gradually slow down to a normal rate. Hold static stretches
for 20-30 seconds.
It is encouraged that you modify each exercise to a version that is best for you.
Workout
Tabata is a high intensity interval training method specifically using intervals of
20 seconds of work followed by 20 seconds of rest for 8 sets. In this workout, each
tabata will alternate between 2 exercises and each exercise will be done for 4 sets.
WARM-UP |
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TABATA 1
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Perform each exercise for 20 seconds (use modification if needed) followed by a 20 second rest. Alternate between the two exercises for a total of 4 sets. |
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TABATA 2
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Perform each exercise for 20 seconds (use modification if needed) followed by a 20 second rest. Alternate between the two exercises for a total of 4 sets. |
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TABATA 3
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Perform each exercise for 20 seconds (use modification if needed) followed by a 20 second rest. Alternate between the two exercises for a total of 4 sets. |
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TABATA 4
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Perform each exercise for 20 seconds (use modification if needed) followed by a 20 second rest. Alternate between the two exercises for a total of 4 sets. |
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COOL-DOWN |
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