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 Unloaded HISS
HISS
Superset
x 4
ULT
Repeated Squat Jump
time
20s
intensity
Max
Tempo
fast
Rest
10s
time
20s
intensity
Max
Tempo
fast
Rest
10s
An explosive and high impact leg exercise that enhances body control in the sagittal plane.
| 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
Skater
time
20s
intensity
Max
Tempo
fast
Rest
10s
time
20s
intensity
Max
Tempo
fast
Rest
10s
An explosive leg exercise that supports dynamic balance and agility in the frontal plane
| 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