Tabata is a high-intensity Crossfit training program that improves cardiovascular fitness by working on both aerobic and anaerobic systems. This Crossfit home Gym WOD (Workout of the Day) involves four exercises and condensed the workout to only four rounds of each within 8 minutes.

Exercise # 1

Squats are one of the effective Crossfit body-weight exercise. Perform ‘air’ squats as fast as possible for 20 seconds followed by 10 seconds of rest, repeat it for four rounds. Try to practice the same number of squats you performed in the first round throughout each round. If you want to make it more difficult, try the bottom-to-bottom version in which you need to hold the bottom on an air squat during the 10 seconds of rest.

Exercise #2

The next exercise to perform in Tabata workout is Burpees. In order to perform Burpees, stand straight and jump into the top of a plank position, bend your elbows slightly to bring your chest to the floor. Jump your feet forward to your arms and stand up; add a jump once you are upright. Repeat the Burpees as many times as you can for 20 seconds followed by 10 seconds for four rounds.

Exercise # 3

Knees to Elbows are the third important Crossfit exercise to be performed as a part for Tabata. Stand at a Crossfit box and dangling off a pull-up bar. Bring your knees to your elbows. But if you’re outside on a track, you need to change this Crossfit exercise a bit. Stand straight with arms extended at each side; bend the arms to 90 degrees so that palms are facing forward, fingers point upward. Raise your right knee to 90 degrees while twisting your torso at the same time so that your left elbow meets your right knee. Switch sides.  Perform the exercise as possible for 20 seconds followed by 10 seconds of rest for four rounds.

Exercise # 4

Fourth intense crossfit exercise is suicide runes. Suicide runs are great to strengthen the cardiovascular system while working on agility. Run as fast as you can for a distance, normally 20 feet, touch the ground when you reach the mark. Run back to the starting position and again, tough the ground. Repeat it for as many times as you can in 20 seconds followed by 10 seconds of rest for four rounds.

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