Here’s a sample High-Intensity Interval Training (HIIT) and Tabata workout plan:
Weekly Structure:
HIIT Sessions (3-4 times per week):
- Example Session: 30 seconds of high-intensity exercise (like burpees, jump squats, or sprinting) followed by 30 seconds of rest. Repeat for 15-20 minutes.
Tabata Workouts (1-2 times per week):
- Example Session: Choose an exercise (e.g., mountain climbers, kettlebell swings). Perform it intensely for 20 seconds, then rest for 10 seconds. Repeat this cycle 8 times for a total of 4 minutes.
These workouts are short but extremely intense, focusing on maximum effort in minimal time. The key is to maintain high intensity during the work periods for effective results.