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High Intensity Treadmill Tabata Workout

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Established by Japanese scientist Dr. Izumi Tabata, Tabata training is one of the most popular forms of high-intensity interval training (HIIT). It consists of eight rounds of ultra-high-intensity exercises in a specific 20-seconds-on, 10-seconds-off interval. Eight rounds = 1 set, which takes 4 minutes to complete.

Next time you’re ready for some serious cardio, try this treadmill Tabata workout. Your heartrate will rise almost immediately and you’ll sweat a ton… so remember to stay hydrated on the rest intervals.

Warm up: 2 minutes on a fast walk pace. Then, standing on the side rails, crank up the belt speed until the belt is moving at a sprint pace. Before you begin, untwist your spout cap and place your Takeya bottle in the cup holder for quick and efficient hydration. Ready?

  • 20 seconds: Jump onto the belt at a sprint pace.
  • 10 seconds:  Jump to the outside rails and stand still for 10 seconds while the belt continues on high speed.
  • 20 seconds: Jump back on at a full sprint
  • 10 seconds: Jump to side rails and Rest.
  • 20 seconds: Sprint
  • 10 seconds:  Rest. Grab a quick sip of water.
  • 20 seconds: Sprint
  • 10 seconds: Rest.
  • 20 seconds: Sprint. You’re more than halfway through!
  • 10 seconds: Rest. Remember to hydrate.
  • 20 seconds: Sprint
  • 10 seconds: Rest.
  • 20 seconds: Sprint
  • 10 seconds: Rest.
  • 20 seconds: Sprint
  • 10 seconds: Rest. Jump to the rails and decrease the treadmill speed to a fast walk pace. Grab some water.
  • 1-2 minute cool down walk.

Once you’ve mastered this high intensity workout, try Combining 3-4 sets (with a minute rest in between) and you’ll have a high-octane, short-duration routine.


Get Moving

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