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.
AHHPSL2 Tabata HISS ULT/UMT
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) |
UMT
Shuffle w Transverse Breakdown
time
20s
intensity
Max
Tempo
fast
Rest
10s
time
20s
intensity
Max
Tempo
fast
Rest
10s
Enhances frontal and transverse plane agility in the lateral direction.
| 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) |