This morning in my CrossFit class we did a form of High-intensity Interval Training (HIIT) called the Tabata Method. HIIT is an intense cardio exercise method that really improves performance with short training sessions and burns a lot of fat in a short and intense workout. Tabata uses 20 seconds of ultra-intense exercise followed by 10 seconds of rest for 8 cycles repeated continuously for 4 minutes. Today we did the C2 Rower, Burpees, Pull-ups, and Kettlebell Swings. So, 4 min Tabatas of each of those 4 exercises.
It basically works like this, using the C2 Rower as an example:
- Round 1: Row as hard as you can for 20 seconds, then rest for 10 seconds
- Round 2: Row as hard as you can for 20 seconds, then rest for 10 seconds
- Round 3: Row as hard as you can for 20 seconds, then rest for 10 seconds
- Repeat until you have finished all 8 rounds back to back (no stopping between rounds)
- Record your distance rowed to track your performance
- Move on to the next exercise. For example, now do a Tabata of Burpees
- Kipping pull-ups
- Battling rope (see video at the end of this post)
- Short run
- 5.3.1 Dead Lift (see dead lift technique videos)
A set of 4 different Tabata exercises (8 cycles of 20 seconds on and 10 seconds off for each of the following):
CrossFit Kettlebell Swings Video
This is one tough lady!