Add this classic HIIT workout to your weekly schedule for a great cardiovascular boost! HIIT, or high-intensity interval training, is a training technique in which you give all-out effort through quick, intense bursts of exercise, followed by short bursts of rest. These fun, fast-paced workouts are addicting and incredibly effective. The ability to achieve fitness results in a short amount of time has helped the Tabata protocol become one of the most well-known HIIT workouts. While the minimum workout length for completing the Tabata protocol is 4 minutes, you can extend the workout length if desired. Follow along with Sunny trainer, Matt, as he guides you through the Tabata protocol using one of our favorite Sunny brand exercise bikes.
Warm Up: 3 minutes
Ride at a smooth pace (about 80 rpms) while increasing the resistance gradually.
Tabata intervals: 4 minutes
- 20 seconds MAX effort (High resistance with fast pace)
- 10 seconds recovery (reduce tension and pace)
Repeat 8 Rounds
*Repeat multiple Tabata intervals if you desire an extended workout*
Cool Down: 2+ minutes
Let your heart rate come down to pre-Tabata interval levels prior to ending your workout.