Tabata Circuit

Exercise Tabata Set 1 Set 2 Set 3 Set 4

A Tabata workout consists of working on one exercise for 8 rounds of KB Goblet

10seconds rest
followed by
20seconds work
8 rounds of
20seconds with a 10seconds break between each round. You’ll then rest for Squats
2minutes (half the amount of working time) then go again on a different
exercise. Your goal is to accumulate as many reps of each exercise. You’ll Set 5 Set 6 Set 7 Set 8
then try to beat it next time.

Exercise Tabata Set 1 Set 2 Set 3 Set 4 Total goblet squats performed
Shuttles
10seconds rest
followed by
20seconds work
10m 8 rounds of 2minutes Rest

Set 5 Set 6 Set 7 Set 8 Exercise Tabata Set 1 Set 2 Set 3 Set 4
KB Sit Up

10seconds rest
followed by
20seconds work
8 rounds of
& Press

Total meters rowed Set 5 Set 6 Set 7 Set 8

2minutes Rest

Exercise Tabata Set 1 Set 2 Set 3 Set 4 Total sit ups & press performed
Press Ups
10seconds rest
followed by
20seconds work
8 rounds of

2minutes Rest

Set 5 Set 6 Set 7 Set 8 Exercise Tabata Set 1 Set 2 Set 3 Set 4
Burpees

10seconds rest
followed by
20seconds work
8 rounds of
Total press ups performed Set 5 Set 6 Set 7 Set 8

2minutes Rest

Total burpees performed

Score: Shoulder 30secs
Press
Session 2: Continuous Circuit

You’ll perform an upper-body exercise followed by a lower-body exercise Power 30secs

then a set of steps ups. This creates a shunt of blood from upper to the Lunges
lower body increasing the heart rate. This also burns 30% more calories
than conventional training.
Step Jogs 30secs each
Exercise Time Weight Reps leg
Completed
Press Ups 30secs
Shoulder 30secs
Press

Squats 30secs
Power 30secs
Lunges

Step Jogs 30secs each

leg Step Walks 60secs each
leg

Press Ups 30secs

Quick drink then move onto the next group of exercises.
V-Sits 30secs
Squats 30secs

Glute Lifts 30secs

Step Walks 60secs each
leg

Quick drink then move onto the next group of exercises.

 Step Jogs 30secs each
leg

V-Sits 30secs

Glute Lifts 30secs

Step Walks 60secs each

leg

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