Tabata Dynamic Intro

HIIT – TABATA -Dynamic Intro

  • TABATA is a specific style of high intensity interval training [HIIT]
  • Each TABATA consists of 8 cycles
    • Each cycle includes 20 seconds of very hard exercise followed by 10 seconds of rest
    • Each TABATA takes 4 minutes to complete
  • This workout consists of 3 TABATAs which = 12 minutes


  • Jump Squat:

To initiate the squat, start with your feet shoulder width apart facing forward then hinge at the hips, push your bottom back lowering yourself down. Remember to keep your weight in your heels. Next you will press your feet down into the ground and jump off the floor. When you land, allow your knees to bend ~45 degrees, then drop back down into a squat and repeat.

    • Modified option: standard squat with no jump
  • Jumping Jack:

From a standing position with feet together and arms at your sides, jump to a position with your feet apart and your hands can touch over your head and repeat.

    • Modified option: Side tap with arm raise – you can skip the jump and alternate taping your right foot to the side while raising your arms then switch to the left foot and repeat.
  • Mountain climbers:

Starting from a high plank position (using your hands to support body not elbows), drive one knee forward towards your chest, then return to high plank position and drive the other knee forward, repeat. You can adjust the intensity of this exercise by how high and fast to drive your knees forward.

    • Modified option: standard high plank

Advanced resistance training disclaimer

  • This is an unsupervised online exercise video. We advise all participants to review their current exercise/fitness level to determine if this session is appropriate for you.
  • If high intensity exercise is new to you please discuss with your physician, prior to participating.
  • Do not start an exercise session if you are feeling unwell and discontinue exercise if symptoms arise. Symptoms may include but are not limited to; shortness of breath, chest pain, dizziness, light-headiness. If you develop worsening symptoms that are not relived by rest – seek medical attention.
  • Remember you are in control of your own workout. Exercise at your own level/pace.
  • Please complete a 3-5 minutes warm up prior to starting this exercise routine.

Want more information?

  • Speak to an Exercise Therapist.
  • Check out our “What is TABATA” video in the continuing education section of this web-site
  • Check out more of our “HIIT” videos under the exercise demonstration section of this web-site
  • Check out our TABATA Dynamic Intro workout handout