3 Easy Tabata Moves to Get Your Heart Rate Up Here at the Be Well blog, we’re big fans of high intensity interval training—in moderation and depending on your body’s needs, of course! Known as "HIIT," this form of exercise is a great way to strengthen your heart, build endurance and stimulate change in the body.

There are tons of different ways you can practice HIIT, but today let’s take a look at one in particular—Tabata Training.


HIIT is a form of exercise that alternates between intense bursts of physical activity and longer periods of lower-level activity.

The Tabata Protocol

Created by Dr. Izumi Tabata, a professor at the Faculty of Sport and Health Science at Ritsumeikan University in Japan, this form of HIIT is specially designed to train all of your energy systems—something regular cardio doesn’t normally do.

Tabata training includes 20 seconds of high-intensity exercise, bracketed by 10 seconds of rest. This is repeated eight times for a total of four minutes. Here are some easy moves you can incorporate into your routine to get started.

3 Easy Tabata Moves

Jump Squat
Glutes, core

  1. Stand with your feet hip-width apart, toes parallel to one another. Move your hips back and sink into a squat.
  2. From your squat, launch into a jump. Both feet should be off the floor. When you land, immediately sink into your next squat.

Russian Twist
Abs, obliques

  1. Start by sitting on the floor with your knees bent and feet together. Lift your feet a few inches off the floor while keeping the knees bent. Your back should be at a 45-degree angle from the floor.
  2. Touch your palms and extend your arms out in front of you, moving your arms from side to side in a twisting motion. Rotate only your upper body.

Plank with Row
Core, low back, triceps

  1. Start in a planking position. Lift your right hand off the floor and bring it up to your right side. Keep your right elbow in line with your ribs.
  2. Place your right hand back on the floor and repeat on the other side. Alternate as quickly as possible—make sure not to hike up your hips or let them drop.

Always consult with your doctor or chiropractor before beginning a new exercise regimen, especially if you have a serious medical condition, physical limitations or experience chronic pain.