To perform TABATA, follow these steps:
1. Set a Timer: Perform the exercise for 20 seconds at maximum effort.
2. Rest: Rest for 10 seconds.
3. Repeat: Complete 8 rounds of the 20-second work and 10-second rest intervals (total 4 minutes). Alternating between the two exercises (4 rounds per exercise)
TABATA – Slam Superset
HIIT
Superset
x 4
LLT
Dynamax Ball Jump Slams
time
20s
intensity
10
Tempo
fast
Rest
10s
time
20s
intensity
10
Tempo
fast
Rest
10s
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20s h:m:s | 10 RPE | Fast | 10s (h:m:s) |
| 2 | 20s h:m:s | 10 RPE | Fast | 10s (h:m:s) |
| 3 | 20s h:m:s | 10 RPE | Fast | 10s (h:m:s) |
| 4 | 20s h:m:s | 10 RPE | Fast | 10s (h:m:s) |
You can choose any cardio exercise you'd like: e.g., rowing machine, sprinting, jump rope