by Claudine de Jong 

If you are looking for a way to maximize your workouts in less time then HIIT/TABATA training is for you. High Intensity Interval Training or Tabata Training is an exercise methodology that involves short but extremely intense workouts by using periods of high intensity effort followed by short periods of rest. Each interval only lasts for 4 minutes but those 4 minutes of hell produce remarkable results.

HIIT/TABATA Training Protocol:

Warm up 5 minutes
Push hard for 20 seconds
Recover for 10 seconds
Repeat 8x
Cool down and Stretch

Pick 4- 5 exercises that target the big muscle groups ie. burpee’s with a pushup, power jump squats with a medicine ball, squat with a shoulder press, climbers, plank jacks etc. Targeting the small muscle groups will have little to no effect. So go big or stay home!


  • The high intensity nature of this workout provides a significant “after burn effect” that primes your body to continue burning fat for hours after completion
  • it will improve both aerobic and anaerobic capacity
  • It can be done with virtually any exercise that exerts large bursts of energy
  • You don’t have to belong to a gym to do this workout- it can be done anywhere

This is not a daily workout; if you can do this everyday then you are doing it wrong. It should be done once a week or every other week at the most so you can give your body adequate time to rest and recover. Adding this style to your fitness regime is just another way of switching things up and making your workouts a little more exciting.

Claudine de Jong 42 year old mother of three, business owner, personal trainer, group fitness leader, schwinn spin cyclist, nutritional counsellor and motivational speaker brings over 20 years of experience to the fitness industry. Having trained with some of the most elite fitness experts in North America, Claudine has designed and created a style of training that will develop a stronger core, smarter muscles, better endurance and an overall sense of well being. 

  1. I happen to be commenting to let you understand what a excellent encounter our child had checking your site. She mastered a lot of things, including how it is like to have an ideal helping nature to make others very easily thoroughly grasp specific tortuous matters. You undoubtedly did more than my expectations. I appreciate you for supplying these insightful, healthy, edifying and even unique tips on that topic to Lizeth.

  2. I wish to get across my respect for your kind-heartedness giving support to folks who absolutely need help with your idea. Your special dedication to passing the message all over became exceedingly functional and have always enabled professionals just like me to arrive at their dreams. Your personal important facts denotes a lot a person like me and somewhat more to my mates. Regards; from everyone of us.

  3. I happen to be commenting to make you know of the helpful encounter our daughter experienced viewing the blog. She mastered too many pieces, most notably how it is like to have a great coaching character to have the others really easily fully understand specified very confusing subject areas. You really exceeded readers’ desires. Thank you for showing such helpful, trusted, explanatory and cool tips about the topic to Jane.

  4. I am glad for writing to let you understand of the magnificent experience our princess encountered studying the blog. She figured out a good number of issues, not to mention what it’s like to have an excellent teaching character to make men and women clearly gain knowledge of chosen impossible subject matter. You actually exceeded our expected results. Thank you for delivering these productive, healthy, edifying and unique tips about the topic to Janet.

  5. My husband and i were very more than happy Peter managed to finish up his investigations using the precious recommendations he discovered from your very own web page. It’s not at all simplistic to simply always be giving for free instructions which often other people could have been making money from. And we also fully grasp we have got you to give thanks to because of that. All of the explanations you have made, the simple web site navigation, the friendships you help to create – it’s got all astonishing, and it’s letting our son in addition to us recognize that the situation is awesome, and that is exceptionally important. Many thanks for all!

  6. I must convey my love for your kind-heartedness for men who have the need for help on this important area. Your real commitment to getting the message all around appeared to be rather productive and have specifically encouraged guys and women much like me to get to their desired goals. Your own useful help indicates this much to me and even further to my office colleagues. Best wishes; from each one of us.

  7. Needed to draft you one very small remark in order to say thank you as before on the remarkable advice you’ve shared in this case. This has been simply seriously open-handed with you to offer unhampered what many of us would’ve made available as an e book to earn some bucks for themselves, chiefly considering that you might have tried it if you wanted. The techniques also worked to be the good way to understand that someone else have similar interest much like my personal own to grasp more and more with respect to this condition. Certainly there are some more fun occasions up front for individuals who start reading your website.

  8. I really wanted to send a quick message to be able to express gratitude to you for the fantastic secrets you are posting on this website. My extensive internet research has now been rewarded with reliable insight to exchange with my pals. I ‘d claim that most of us website visitors are rather lucky to dwell in a fine network with very many outstanding professionals with very helpful solutions. I feel very lucky to have encountered the website page and look forward to some more entertaining times reading here. Thanks a lot once again for a lot of things.

  9. I wish to show my appreciation to the writer just for bailing me out of such a issue. Because of surfing throughout the online world and seeing notions which are not beneficial, I assumed my entire life was well over. Being alive devoid of the solutions to the difficulties you have resolved through the guideline is a crucial case, as well as those that would have adversely affected my entire career if I had not discovered the blog. Your own competence and kindness in touching the whole thing was valuable. I’m not sure what I would have done if I hadn’t come upon such a thing like this. I’m able to at this point look ahead to my future. Thanks so much for the professional and sensible help. I won’t be reluctant to suggest your web sites to any person who desires guide on this topic.

  10. I would like to convey my gratitude for your kindness for those people who actually need help with this one niche. Your real commitment to passing the message all over came to be unbelievably significant and have usually helped folks like me to get to their targets. The invaluable recommendations indicates so much a person like me and further more to my peers. Thanks a ton; from all of us.

  11. Thank you for all your valuable hard work on this website. My mother delights in doing research and it is obvious why. Almost all hear all about the lively ways you deliver helpful guidelines on the web site and as well encourage contribution from other individuals on the theme then our own simple princess is truly learning a lot of things. Take pleasure in the rest of the year. Your performing a glorious job.

  12. Thank you a lot for providing individuals with remarkably wonderful chance to read from this blog. It’s always very fantastic and also stuffed with a great time for me and my office peers to visit your blog minimum 3 times weekly to learn the new guidance you have. And indeed, I am also always motivated with all the sensational guidelines served by you. Some 4 tips in this article are certainly the most impressive I have had.

  13. A lot of thanks for your own hard work on this web site. My daughter takes pleasure in conducting research and it is easy to see why. Almost all hear all concerning the compelling form you present priceless tips and tricks through your blog and therefore strongly encourage contribution from the others on the area of interest plus our simple princess has always been being taught a lot. Take advantage of the remaining portion of the year. You’re performing a superb job.

  14. I wanted to send you this very small word just to say thanks as before on the precious information you have contributed above. It was simply unbelievably open-handed of you in giving easily what a lot of folks would have supplied as an ebook in order to make some profit for their own end, principally considering the fact that you could have done it in case you wanted. The points additionally served to be the good way to comprehend someone else have a similar passion just as my very own to learn a good deal more in respect of this matter. I am certain there are millions of more enjoyable periods in the future for individuals that looked at your blog.

  15. There are actually a whole lot of details like that to take into consideration. That could be a nice level to bring up. I supply the ideas above as normal inspiration but clearly there are questions like the one you deliver up the place an important thing shall be working in trustworthy good faith. I don?t know if greatest practices have emerged round issues like that, but I am certain that your job is clearly recognized as a good game. Both girls and boys feel the impression of just a second抯 pleasure, for the remainder of their lives.

  16. I wanted to put you the little word to be able to say thanks a lot again for your personal superb opinions you have contributed on this site. It’s quite surprisingly generous with you to make extensively all that a lot of folks could have offered for sale for an electronic book to help make some cash for their own end, precisely seeing that you could possibly have done it if you ever wanted. The good ideas also served as the good way to recognize that many people have the same fervor just like my very own to know whole lot more with respect to this issue. I believe there are lots of more pleasurable moments ahead for many who start reading your blog.

  17. I wish to point out my appreciation for your kind-heartedness for folks who absolutely need help on this important question. Your special commitment to getting the solution up and down had become particularly powerful and have consistently helped many people much like me to realize their endeavors. Your own valuable report entails so much to me and somewhat more to my office colleagues. Thanks a ton; from everyone of us.

  18. Thanks so much for giving everyone an extraordinarily wonderful opportunity to read articles and blog posts from this blog. It’s usually so cool and also jam-packed with fun for me and my office friends to visit your web site a minimum of three times per week to learn the latest items you have. And lastly, I’m so usually amazed with the breathtaking principles served by you. Some two facts in this post are surely the finest we have had.

  19. I would like to express my appreciation for your generosity for those who really want help with that subject matter. Your special commitment to getting the solution all through became quite advantageous and has consistently permitted folks just like me to attain their dreams. Your personal insightful report means much a person like me and somewhat more to my office colleagues. Best wishes; from all of us.

  20. Thank you so much for providing individuals with an extremely breathtaking possiblity to discover important secrets from this blog. It’s usually very sweet and packed with fun for me and my office mates to search your web site at least thrice a week to see the latest guides you will have. Not to mention, I’m just always contented concerning the good solutions you serve. Certain 3 areas in this post are certainly the best we have all had.

  21. I have to get across my affection for your kindness supporting women who should have help on this situation. Your personal commitment to passing the solution all through had become exceptionally effective and have continuously made guys and women just like me to arrive at their aims. Your warm and helpful tips and hints can mean a great deal a person like me and even further to my colleagues. Best wishes; from each one of us.

Leave a Reply

Your email address will not be published.

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>