Tabata has been proven to be one of the most effective ways of training for fat loss – High Intensity Interval Training at it’s best. A tabata set lasts for just 4 minutes and consists of 8 rounds made up of 20 seconds (all out effort) work broken up by 10-second rest periods. It basically looks like this:

• Work at your maximum capacity for 20 seconds
• Rest for 10 seconds
• Complete eight rounds of this to equal a 4 minute set

I like to keep it a little more interesting by alternating between two exercises during for the 8 rounds, meaning you complete 4 lots of each exercise.

This is what your first Thursday tabata looks like – remember to REALLY push yourself during those 20 seconds to get the very best from it.

Warm up in your favourite way for 5 minutes.

Tabata 1 – 4 minutes

Alternate: Air squats vs Jump lunges*

Tabata 2 – 4 minutes

Push ups (knees, remember you are going for speed) vs Shadow punches

Tabata 3 – 4 minutes

Mountain Climbers* vs Super girl rows*

Tabata 3 – 4 minutes

Burpees* vs High knees*

Remember it’s important you now cool down so that you aren’t too sore to pick up those little bods later. Take a stroll and compete some gentle stretching movements.