Tabata training is one of the most popular forms of High-Intensity Interval Training. It consists of eight sets in a specific routine of twenty seconds on and ten seconds off, taking only four minutes to complete a full circuit. You can choose to do Tabata workouts either standalone or include it in part of your other fitness regimes. Tabata training can also vary in terms of what exercise routines you choose to partake in. For example, you could do five different exercises during the four minute workout or you could do five of the same workout over the four minutes and then do five four minute workouts and increase your regime to a twenty minute workout.

Tabata training is named after Professor Izumi Tabata, who conducted a fitness study in Tokyo, Japan comparing aerobic fitness to steady-state training. It is not recommended for those who are new to working out as it is very intense and you could end up doing more damage than good. Here are 6 savvy exercises you could do during your Tabata circuit training:

SQUAT THRUST – A full body exercise used in strength training and as an aerobic exercise. The basic movement performed is known commonly as a burpee. It is very simple to do; Begin in a standing position, move into a squat position with your hands on the ground, kick your feet back into a plank position, while keeping your arms extended, immediately return your feet into squat position, stand up from the squat position.

BALL SLAM – A very easy but intense workout using a weighted slam ball. This exercise literally involves you throwing a heavy ball on the floor. To complete this: start in a standing position with your feet shoulder width apart, lift the ball over your head with your back straight, finally, slam the ball on the ground and repeat.

PRESS-UP – Adopt a face-down position and place your hands on the floor in line with your shoulders, slightly more than shoulder-width apart. Without widening your elbows out, lower your body until your chest almost touches the floor then press back up and repeat.

JUMP SQUAT – Stand with your feet shoulder-width apart and place your hands on the back of your head. Squat down until your legs are corresponding with the floor and explode back up and off the ground by driving through your heels. Maintain an elevated chest and straightened back throughout.

PULL UP – This exercise requires some sort of bar, preferably a genuine piece of gym equipment and a chair or stool. Hold the pull-up bar with an overhand grip just wider than shoulder-width. Place both knees on the seat or stool until your body is at full length. Pull your body up until your chin reaches the level of the bar then place yourself back on the seat, repeat for 20 seconds.

MOUNTAIN CLIMBER – Start in a press-up position. Bring one knee to your chest, then as that leg returns to the starting position bring the other knee up towards your chest. Replicate this movement as quickly as possible. Certify that your core is engaged to maintain stability.