Tabata Sprints

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3 DAYS - Sport Specific - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Tabata is a high intensity interval training (HIIT) regimen consisting of sets of 20 seconds of full intensity aerobic workout followed by a shorter 10 seconds of rest, repeated 8 times. A session lasts 4 minutes. These Tabata sprints are at maximum effort, the kind of sprinting humans can only maintain for about 30 seconds at a time. This Jefit routine uses the 4 second audio cues to hit Tabata intervals. Extend your warm up and cool down as needed.

1x Single 3 exercises, 4 mins

Running	1x0 reps • 20s	rest: 1s
	4x8 reps • 20s	rest: 6s
	4x8 reps • 20s	rest: 6s

2x Double 6 exercises, 10 mins

Running	1x0 reps • 20s	rest: 1s
	4x8 reps • 20s	rest: 6s
	4x8 reps • 20s	rest: 6s
Running	1x8 reps • 120s	rest: 2s
	4x8 reps • 20s	rest: 6s
	4x8 reps • 20s	rest: 6s