As a person who likes working out, I’m happy to spend an entire evening at a steamy hot yoga class or a cardio fitness classes. However, COVID hasn’t been great for my beloved group workouts. In order to keep up with my health goals even in the time of COVID, I’ve turned to a 16-minute high-intensity interval training routine to knock out a full-body workout. It’s based on the popular workout called Tabata, which I first tried out at my favorite Equinox Gym in San Francisco.
A typical Tabata workout lasts four minutes and is structured in 20-second intervals of work followed by 10 seconds of rest for eight rounds. It’s high-intensity interval training, which has been proven to have a greater impact on aerobic systems in the body compared to longer and more frequent moderate exercises.
All you need to do this workout is a stopwatch and a mat.
Here’s how it’s done:
1. Push-Ups
Do as many push-ups as you can for 20 seconds (rest your knees on the ground if you need to modify). Rest for 10 seconds. Do push-ups for 20 seconds. Continue with these intervals for four minutes. Rest for one minute.
2. Squats
Do as many squats as you can for 20 seconds. Rest for 10 seconds. Do squats for 20 seconds. Continue with these intervals for four minutes. Rest for one minute.
3. Burpees
Do as many burpees as you can for 20 seconds. Rest for 10 seconds. Do burpees for 20 seconds. Continue with these intervals for four minutes. Rest for one minute.
4. Mountain Climbers
Do as many mountain climbers as you can for 20 seconds. Rest for 10 seconds. Do mountain climbers for 20 seconds. Continue with these intervals for four minutes. Rest for one minute.
Try this Tabata at-home workout for yourself and see how a 16-minutes can be tough and effective.
Happy training!