A Super Effective Burn with Endless Options


Tabatas are 4 minute intervals of intense metabolic conditioning and can yield impressive weight loss results. Traditional Tabatas consist of only one exercise, but rotating between multiple exercises is an awesome alternative option that helps to keep both the intensity and interest levels high. Remember no matter what it’s 20 seconds ALL OUT EFFORT followed by 10 seconds REST.

You can choose any of the following approaches:

One exercise performed eight times within a Tabata workout.

Two different exercises performed four times each.

Four different exercises performed two times each.

Eight different exercises each performed once within a Tabata workout.

It doesn't matter what space or equipment limitations you have when it comes to this workout. Tabata options can include dumbbells or barbells, kettlebells and resistance bands, or even just your own bodyweight.

Several Survival Tips To Get You Through Your Tabata:

  • Before you even get started be prepared by making sure you are well hydrated and nourished, you will need the energy. Also it’s important to give yourself time to digest, you don’t want to eat a full meal directly before this workout, trust me!

  • To avoid centralized muscle fatigue during each set try switching up your exercise selection and include a mix of upper, lower, and full body movements.

  • Download a Tabata Timer App, there are plenty to choose from and this will help you stay on track timewise.

  • Get a playlist arranged, either make your own or search specifically for tabata tracks, this is a key one for my mental focus!

If you have any questions or would like either progressions or regressions please don't hesitate to contact me at aliza@hammerfit.com

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HammerFit Athletic Club is a unique and locally owned fitness concept—based on the idea that the best equipment and classes usually appeal to different people and that no one should pay for what they aren't using!


In addition to state-of-the-art Hammer Strength equipment, we are proud to offer a great personal training program and an exceptional group fitness program in our Motion Studio. All classes are led by the area's most in-demand, experienced instructors. You do not have to have a membership to attend our classes.




Tel: 802.878.0444


21 Essex Way, Suite 115 
Essex Jct, Vermont 05452

Contact alicia@hammerfit.com for any gym, personal training,  party or class related questions.

HammerFit is located in the Essex Shoppes and Cinema complex (The Essex Experience) off route 15 and i-289 in Essex Center, near Hannaford’s, The Essex Resort and Spa and the Links at Lang Farm. Only 2.5 miles from the Five Corners Intersection.

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