Posted on June 25, 2014 by Kate Halsall

If you’ve read my other exercise blogs, you’ll know that I generally love all forms of interval training. I find it more motivating to know exactly how many seconds I have got on the clock to do as many reps as I can before I get to collapse in an exhausted heap! So now it’s time to say out with the Pyramid Training which has been testing my classes recently, because Tabata Training is Back!

This is an Upper Body Lower Body interval, with a small (but hard) cardio interval splitting the resistance training. You can use barbells, dumbbells or kettlebells to complete this workout. As with all my Tabata sessions, you can select which blocks you want to do, or do the whole lot – all of it takes around 30mins.

Each block consists of two exercises; it’s 20 seconds of work, 10 seconds of rest and I complete both exercises 4 times (so 4 minutes of work). I then do a cardio block which is always the same: cardio exercise 1 for 20 seconds, rest 10, then cardio exercise 2 for 20 seconds – just the once; so 1 minute (because they’re hard).

Block 1
Exercise 1: Incline Single Arm Chest Press
Exercise 2: Kettlebell Figure of 8 (you could use any squat variation depending on the kit available)

Cardio Block
Cardio Exercise 1: Tuck Jumps
Cardio Exercise 2: Fast Feet (aka Mountain Climbers, Knee Tucks etc)

Block 2
Exercise 1: Single Arm Shoulder Press
Exercise 2: Lunges (any weighted variation)

Cardio Block

Block 3
Exercise 1: Single Arm Renegade Row
Exercise 2: Squat & Kick

Cardio Block

Block 4
Exercise 1: Tricep Extensions
Exercise 2: Squats (any variation)

Cardio Block

Enjoy is probably the wrong thing to say – but if you get through it all, you deserve to have a smile on your face!