Tabata

Meredith K Author

05/18/2020 Added

12 Plays

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Tabata is one of the forms of high-intensity interval training (HIIT). It consists of eight rounds of ultra-high-intensity exercises in a specific 20-seconds-on, 10-seconds-off interval.

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[00:00:07.038]Hey there everybody, my name is Meredith.
[00:00:08.240]Today, we are going to be doing
[00:00:09.590]about a 30 minute Tabata.
[00:00:11.860]So I will explain what a Tabata is,
[00:00:13.700]once we get into our warm-up.
[00:00:15.600]Let's get started!
[00:00:19.030]Let's get started with our warm-up, here we go.
[00:00:22.296]Step touch.
[00:00:23.129]♪ You got me feeling diamond rich ♪
[00:00:26.402]♪ Nothing on this planet compares to it ♪
[00:00:29.366]♪ Don't you agree ♪
[00:00:31.593]Warming up our bodies here.
[00:00:33.610]Four, three, two, and one.
[00:00:36.998]Overhead reach.
[00:00:39.437]Stretch out those obliques.
[00:00:42.920]♪ And you know I got you, so c'mon ♪
[00:00:45.439]Nice work.
[00:00:46.477]Get a little bend in those knees.
[00:00:48.400]Four, three, two, and one.
[00:00:51.609]Hamstring curls.
[00:00:56.113]We'll cycle through these moves a couple of times.
[00:00:58.990]Make sure we get our bodies nice and warmed up
[00:01:00.930]before we start up our Tabata.
[00:01:03.073]Four, three, two, and one.
[00:01:05.782]Cross reach.
[00:01:08.328]Slide those arms across that body.
[00:01:17.848]Four, three, two, and one.
[00:01:20.316]Eight squats.
[00:01:21.624]Down and up.
[00:01:26.132]Make sure you push those hips back.
[00:01:28.736]Four, three,
[00:01:32.080]two, and one.
[00:01:34.600]Step touch.
[00:01:36.590]So what is a Tabata?
[00:01:39.170]It is eight 20 second high-intensity intervals.
[00:01:45.669]Then we have about two and half minutes of active recovery.
[00:01:48.811]Four, three, two, overhead reach.
[00:01:53.894]♪ Love the simulation we're dreaming in ♪
[00:01:56.690]I have a timer that we'll use to keep ourselves on track
[00:02:00.993]for those 20 seconds.
[00:02:03.000]Four, three, two, hamstring curls.
[00:02:06.056]♪ Don't wanna live another life ♪
[00:02:10.270]So we'll do three different Tabatas today
[00:02:12.260]with those active recovery in between.
[00:02:16.450]Four, three, two, and one.
[00:02:19.500]Cross reach.
[00:02:20.983]♪ I'll riot with you ♪
[00:02:22.651]♪ I know you got my back and you know I got you, so c'mon ♪
[00:02:29.260]Nice work.
[00:02:30.360]Four, three, two, and one.
[00:02:33.070]Eight squats, down and up.
[00:02:36.547]Touch those hips back.
[00:02:41.433]Four, three,
[00:02:44.929]two, and one.
[00:02:46.673]Back to that step touch.
[00:02:54.760]Looking good everybody.
[00:02:59.496]Four, three, two, and one.
[00:03:02.336]Overhead reach.
[00:03:10.656]Four, three,
[00:03:14.089]two, one.
[00:03:16.263]Give me hamstring curls.
[00:03:19.970]Opening that chest up.
[00:03:23.053]♪ Tell me if you're ready for more ♪
[00:03:27.851]Nice work.
[00:03:28.684]Four, three, two, and one.
[00:03:31.319]Cross reach.
[00:03:38.992]Nice work.
[00:03:39.825]Four, three,
[00:03:42.911]two, one.
[00:03:45.504]Give me those eight squats, down and up.
[00:03:49.850]Making sure those knees are not going past those toes.
[00:03:53.760]Four, three,
[00:03:57.731]two, and one.
[00:03:59.880]Give me that step touch, here we go.
[00:04:03.255]Hopefully, starting to sweat a little bit here.
[00:04:08.909]Four, three,
[00:04:11.968]two, one.
[00:04:14.620]Overhead reach.
[00:04:17.510]Maybe get deeper into that squat in between here.
[00:04:21.600]Once those legs are starting to feel warmed up.
[00:04:27.513]Nice work, keep it here.
[00:04:28.869]Four, three,
[00:04:32.092]two, one.
[00:04:34.290]Give me hamstring curls.
[00:04:42.546]Nice job.
[00:04:43.379]Four, three,
[00:04:46.539]two, one.
[00:04:49.370]Cross reach.
[00:04:53.683]♪ I think you might love me to death ♪
[00:04:57.344]Nice work.
[00:04:58.268]Four, three,
[00:05:01.488]two, and one.
[00:05:04.654]Swim it out.
[00:05:07.834]Nice job, everybody.
[00:05:08.667]We are going, reverse your arms, to get ready
[00:05:11.970]to go into our first Tabata.
[00:05:13.918]We have jump squats.
[00:05:16.799]So we will do those, raise the roof here,
[00:05:21.830]eight times for 20 seconds each.
[00:05:25.026]So, again, do a nice squat, jump off that ground.
[00:05:28.810]When you land, make sure you bend those knees,
[00:05:30.440]protect those joints.
[00:05:32.810]Here we go, let's start.
[00:05:33.990]Five, four, three, two, one.
[00:05:38.800]Give me jump squats.
[00:05:43.160]Keep that core nice and strong.
[00:05:47.997]Make sure when you land you push those hips back.
[00:05:55.350]Keep it going.
[00:05:59.360]First round done, ten seconds of rest.
[00:06:01.770]Keep those feet moving.
[00:06:08.090]Round number two!
[00:06:13.570]Nice job.
[00:06:15.210]If you're not feeling that squat,
[00:06:17.680]I want you to just bring it down to regular squat
[00:06:21.450]instead of having that jump in there.
[00:06:24.750]Like so.
[00:06:29.287]Ten seconds rest.
[00:06:32.960]Nice job, everybody.
[00:06:35.810]Here we go, round three.
[00:06:40.411]If you're looking for a little bit more advanced move,
[00:06:43.163]you can always bring those arms above your head
[00:06:44.770]when you land.
[00:06:48.570]Reaching up, nice work.
[00:06:55.310]Keep it up, three.
[00:06:59.430]You got it.
[00:07:01.720]Nice work here, we're almost halfway through
[00:07:03.957]this first Tabata.
[00:07:08.337]Round number four.
[00:07:14.762]More advanced option, bringing those arms above those head
[00:07:16.746]when you jump.
[00:07:20.687]Landing softly.
[00:07:22.935]Always making sure we protect those joints.
[00:07:29.652]You got it, we're halfway through!
[00:07:31.850]Nice work here, everybody.
[00:07:38.039]Round five, here we go.
[00:07:41.980]Keep that core nice and strong.
[00:07:45.880]Landing softly.
[00:07:51.535]Always remembering that modification taking out the jump.
[00:07:55.593]You got it.
[00:07:59.610]Nice work, everybody.
[00:08:01.690]We only got a minute of these left.
[00:08:05.293]Make sure you're breathing.
[00:08:07.440]Round six.
[00:08:08.647]♪ Not saying she was perfect, still regrets that moment ♪
[00:08:11.855]♪ Like that night, was it wrong, was it right ♪
[00:08:14.600]Keep it up!
[00:08:17.303]♪ Made her more of a women ♪
[00:08:20.136]♪ She knows she'll find love, only if she wants ♪
[00:08:22.750]Nice job, remember those advancements
[00:08:26.760]or that modification.
[00:08:29.850]You got it!
[00:08:32.088]40 seconds.
[00:08:37.474]Here we go, round seven.
[00:08:43.769]Push those hips back, everybody.
[00:08:44.930]Keep that good form.
[00:08:47.227]Keep going.
[00:08:48.370]Those legs might be burning, stay with me.
[00:08:59.220]Nice job, we got one 20 second interval left.
[00:09:06.317]Finish strong.
[00:09:19.480]Ten seconds!
[00:09:24.902]Keep going!
[00:09:29.640]Nice job.
[00:09:33.580]Grab a drink of water.
[00:09:36.885]♪ Gotta quit this crying ♪
[00:09:38.718]♪ Nobody's gonna heal me if I don't open the door ♪
[00:09:44.118]All right, for our active recovery here,
[00:09:48.239]we are going to do some side squats
[00:09:51.028]and then some front and back squats.
[00:09:53.758]Working those muscles we just did
[00:09:55.830]a little bit less intense here.
[00:09:57.690]So when you're ready, four side squats to each side.
[00:10:04.590]How about we start.
[00:10:06.120]Four, three, two, and one.
[00:10:08.790]Bring it out and in.
[00:10:18.532]Nice work.
[00:10:20.178]Last two and one.
[00:10:22.610]I want you to bring it forward in a squat.
[00:10:26.268]Four forward, four back.
[00:10:28.029]Here we go.
[00:10:30.248]Bring it forward, one,
[00:10:32.535]two, three,
[00:10:36.294]four.
[00:10:37.619]Bring it back, one,
[00:10:39.695]two, three,
[00:10:43.162]four.
[00:10:43.995]Give me those side squats.
[00:10:45.307]One, two,
[00:10:48.509]three, four.
[00:10:51.838]Four more.
[00:10:52.671]Four, three,
[00:10:55.932]two, one.
[00:10:58.470]Bring it forward, one,
[00:11:01.574]two, three,
[00:11:04.790]last one, bring it back.
[00:11:07.192]Four, three,
[00:11:10.453]two, and one.
[00:11:13.209]Bring it to the side.
[00:11:16.189]Seven, six.
[00:11:23.371]Three, two,
[00:11:27.210]and one.
[00:11:28.354]Bring it forward, four,
[00:11:30.935]three, two,
[00:11:34.206]and one.
[00:11:35.039]Bring it back, four,
[00:11:37.864]three, two,
[00:11:41.152]and one.
[00:11:42.223]Eight more side squats.
[00:11:47.028]Six, five,
[00:11:50.650]four, three,
[00:11:54.319]two, and one.
[00:11:56.530]Bring it forward for two.
[00:11:58.137]One and two.
[00:12:00.290]Bring it back for two.
[00:12:04.382]All right, nice job.
[00:12:05.859]Come out of that squat, shake it out a little bit.
[00:12:09.376]We have our next Tabata.
[00:12:11.040]We have spears.
[00:12:13.106]So going from side to side.
[00:12:16.422]Make sure you bend those knees.
[00:12:18.896]We'll have some modifications.
[00:12:21.240]Here we go, three, two, one.
[00:12:25.877]Give me those skiers.
[00:12:28.153]Keep those feet together, core strong.
[00:12:34.498]You can kinda do whatever you want with your arms here.
[00:12:37.207]Make sure you keep your posture.
[00:12:44.400]First round done.
[00:12:46.380]Awesome work.
[00:12:50.430]Keep it up!
[00:12:54.020]If you want to keep working on that agility,
[00:12:56.700]keep it nice and fast.
[00:12:59.670]If you want to work more on that strength,
[00:13:03.443]you can do it a little bit slower and get deeper
[00:13:06.160]into that squat.
[00:13:08.630]You pick what works for you.
[00:13:15.131]You got it!
[00:13:17.368]We are two rounds through already, everybody.
[00:13:22.025]Round three.
[00:13:24.108]♪ We'll give you what you want ♪
[00:13:25.816]♪ cause I look way too good tonight ♪
[00:13:30.573]Now, if you're not feeling that skier, do a step out.
[00:13:36.930]Still gets a good workout.
[00:13:39.620]Keep it up.
[00:13:44.930]Nice work!
[00:13:49.200]You're feeling out of breath, maybe like I am.
[00:13:51.530]Keep going, keep breathing.
[00:13:53.760]Here we go.

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Tabata

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