This two-exercise Tabata uses simple exercises that demand an all out effort with each set to create a HISS response. It’s important to use exercises that are not overly complex and allow for high force via fast motions and/or high loads.
Tabata 3
HISS
Superset
x 4
ULT
Mountain Climbers
time
20s
intensity
Max
Tempo
fast
Rest
10s
time
20s
intensity
Max
Tempo
fast
Rest
10s
An integrated stabilization and power type exercise that enhances core strength and improves lower body coordination in the prone position.
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20s h:m:s | Max RPE | Fast | 10s (h:m:s) |
| 2 | 20s h:m:s | Max RPE | Fast | 10s (h:m:s) |
| 3 | 20s h:m:s | Max RPE | Fast | 10s (h:m:s) |
| 4 | 20s h:m:s | Max RPE | Fast | 10s (h:m:s) |
LLT
MC 1/4: Alternate Posterior Lunge, Uppercut
time
20s
intensity
Max
Tempo
fast
Rest
10s
time
20s
intensity
Max
Tempo
fast
Rest
10s
Lunge low while giving an uppercut.
Regress by performing an uppercut from a squat position (feet aren't moving)
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20s h:m:s | Max RPE | Fast | 10s (h:m:s) |
| 2 | 20s h:m:s | Max RPE | Fast | 10s (h:m:s) |
| 3 | 20s h:m:s | Max RPE | Fast | 10s (h:m:s) |
| 4 | 20s h:m:s | Max RPE | Fast | 10s (h:m:s) |
stay on one side for the entire set to complete more reps