Tabata

TABATA

Tabata is a High Intensity Interval Training (HIIT) method that's been shown to be one of the most effective endurance builders and calorie burners ever devised. The idea is pretty simple: Brief, all-out exercise; recover; repeat.

The exercises can be almost anything. What's important is to have a well-rounded routine and go all-out, then rest. (Here are suggestions for Tabata exercises. It's easy to google more.)

Podrunner's Tabata mixes provide a musical framework for the workout, with cues telling you when to start, when to rest, and where you are in the workout. You choose the exercises you want. You don't have to move to the music tempo. Just vary the intensity!

THE WORKOUTS

PURE TABATA [13:27]

The original, basic, no-frills, 4-minute Tabata workout.

WORKOUT CHART
3 minutes @ 150 BPM (warmup)

20 seconds @ 180 BPM
10 seconds @ 150 BPM

20 seconds @ 180 BPM
10 seconds @ 150 BPM

20 seconds @ 180 BPM
10 seconds @ 150 BPM

20 seconds @ 180 BPM
10 seconds @ 150 BPM

20 seconds @ 180 BPM
10 seconds @ 150 BPM

20 seconds @ 180 BPM
10 seconds @ 150 BPM

20 seconds @ 180 BPM
10 seconds @ 150 BPM

20 seconds @ 180 BPM
3 minutes @ 150 BPM (cooldown)

PLAYLIST
01. Drug4u - Chaotic Surroundings (NapalmD-Phrag Remix)
02. Modern Talker - Take Me Over (Original Mix)*
03. Veasna - You Have Rights*
04. False Identity - Every Branch Must Bend*

*Free download! (Licensed under CC BY-NC 4.0)

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TEN-MINUTE TABATA [12:57]

Cutting-edge research shows that this High Intensity Interval Training workout equals the conditioning provided by 45 minutes of moderate exercise. [140 Beats Per Minute]

WORKOUT CHART:
2-Minute Warmup
20-Second Sprint
2-Minute Recovery
20-Second Sprint
2-Minute Recovery
20-Second Sprint
3-Minute Cooldown

TRIBAL TABATA [22:24]

Workout full-on for 20 seconds, rest for 10 seconds, and repeat for 8 rounds. Do four 8-round sets, and you're done!

TABATA PLUS [15:24]

Go a step beyond the traditional Tabata HIIT workout! Four sets of four back-to-back, 20-second, full-on intervals separated by 30-second rests. (Printable Workout Guide)

PLAYLIST:
01. Mozaïk - Clerka (Fatoumata Remix)
02. Contiez - Warriors
03. Myni8hte - Promenade
04. Silicon Slave - Full Retard*
05. E-Motion - Drop It*
06. Kayshan - Drop The Bass (EAC DJs Remix) (Remastered)*
07. Asioto - In Future (Skua Remix)

*Free download! (CC BY-NC-SA 4.0)

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SUPER TABATA [18:04]

Go even further! Four sets of four back-to-back, 30-second, full-on intervals separated by 30-second rests. (Printable Workout Guide)

PLAYLIST:
01. Axxound & Z8phyR - Storybrooke
02. Andy Faze, Pancs - Serpent Ft.Pancs
03. Sergio Sanchez - Here I Am
04. DJ Patsan - What City (Extended Mix)
05. Qiujan - Detached*
06. T & Sugah x Lexurus - No More* [NoCopyrightSounds]
07. L_DG - Sensual Dreams

*Free download! (CC BY-NC-SA 4.0)

== Please support these artists! ==