WORKOUT TIMERS
Tabata workout
Four moves, one Tabata block each, 20 seconds on and 10 off, with a timer ready to run
Most Tabata classes stack several blocks of 8 rounds, 20 seconds of work and 10 of rest, with one exercise per block and a minute of rest between them. This one has four blocks, so with a warm-up and cool down it takes about 26 minutes. It isn’t the original Tabata protocol, which was a single all-out block on a bike: read what the original study did.
The workout
Blocks 1 to 4, in order
- Block 1, squats: or jump squats, if you want it harder.
- Block 2, push-ups: on your knees when you need to.
- Block 3, mountain climbers: fast, with your hips low.
- Block 4, burpees: step back instead of jumping to make them easier.
The timer counts the 8 rounds of each block, then gives you a minute of rest before the next exercise.
Make it easier or harder
- Easier: two or three blocks instead of four, with up to 2 minutes of rest between them.
- Harder: a fifth block, such as kettlebell swings or high knees.
- Your own moves: keep one exercise per block, and alternate legs, upper body and core.
Run it in Cero
- Create an advanced timer and add the Tabata (20/10) template, once for each block.
- Name each block’s work intervals after its exercise.
- Add an interval of a minute of rest between blocks.
- Save it, and run it on your iPhone or your Apple Watch.
YOUR NEXT SESSION STARTS HERE
Bring the effort.
We’ll keep the time.
Cero is free to download for iPhone, iPad and Apple Watch.
Download Cero
Cero is a timer, not a medical device. If you’re new to hard exercise, are pregnant or have a health condition, check with your doctor first, and stop if you feel unwell.