“Tabata This” (1 round of each movement – 8 cycles)

Squat + 1 min rest
Rower (Cal) + 1 min rest
Pull Ups + 1 min rest
Sit up + 1 min rest
Push Ups + 1 min rest

Movements can be done in any sequence.

Each exercise is scored by the lowest number of reps or calories on the rower, in each of the eight intervals. During the one minute rest time allowed the clock is kept running. The score is the total of the scores from the five stations.

Some tips for this workout:

  1. Lying down between exercises lowers heart rate faster than standing, sitting or walking, indicating better recovery in the short 60-second rest.
  2. Alternating upright exercise (squat, pull-up) with prone or seated exercises produces lower heart rates and allows greater overall level of work.
  3. Rowing first reduces reps on all other exercises.
  4. Rowing reps are not seriously affected if done last.
  5. Improvement happens really fast when the workout is done consistently (bi-monthly).
  6. High number of reps may be maintained for greater number of sets as fitness improves. Rep totals do not necessarily improve per set, but now I can do 6 sets of 7 pull-ups rather than doing 11, 8, 5, 4, 4, 4, 4, 4, etc., which suggests that local area endurance and lactic acid tolerance improve with this protocol.