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 do not even know how I ended up here, but I thought this post was good. I do not know who you are but certainly you are going to a famous blogger if you are not already 😉 Cheers!

  2. I’ve been browsing online more than 3 hours lately, but I never discovered any fascinating article like yours. It¡¦s lovely value sufficient for me. Personally, if all website owners and bloggers made just right content as you probably did, the net shall be a lot more helpful than ever before.

  3. I must express my affection for your kind-heartedness supporting those people that actually need help with in this topic. Your very own dedication to getting the solution around became exceedingly interesting and have always encouraged workers like me to reach their pursuits. Your personal warm and helpful guide indicates so much to me and much more to my office workers. Thank you; from each one of us.

  4. I got what you intend, thankyou for posting .Woh I am delighted to find this website through google. “Success is dependent on effort.” by Sophocles.

  5. Usually I don at learn article on blogs, but I would like to say that this write-up very forced me to check out and do so! Your writing taste has been amazed me. Thank you, quite nice post.

  6. My wife and i felt now lucky that Jordan could finish off his inquiry using the precious recommendations he obtained when using the web page. It is now and again perplexing just to find yourself handing out points the rest might have been making money from. We really fully understand we need the blog owner to thank for that. All of the illustrations you have made, the easy site navigation, the friendships your site aid to promote – it’s all extraordinary, and it is leading our son in addition to our family believe that this subject is entertaining, and that is pretty serious. Many thanks for everything!

  7. Good – I should definitely pronounce, impressed with your site. I had no trouble navigating through all the tabs and related information ended up being truly simple to do to access. I recently found what I hoped for before you know it at all. Quite unusual. Is likely to appreciate it for those who add forums or something, site theme . a tones way for your customer to communicate. Nice task.

  8. Quite interesting. I believe you have made valuable and valid points in this writing. I agree with you one hundred percent and am glad I had the chance to read this.

  9. I like this post, enjoyed this one thanks for posting. “Abortion is advocated only by persons who have themselves been born.” by Ronald Reagan.

  10. I loved as much as you’ll receive carried out right here. The sketch is tasteful, your authored subject matter stylish. nonetheless, you command get bought an shakiness over that you wish be delivering the following. unwell unquestionably come more formerly again as exactly the same nearly a lot often inside case you shield this increase.

  11. You could definitely see your enthusiasm within the paintings you write. The sector hopes for even more passionate writers like you who aren’t afraid to mention how they believe. At all times go after your heart. “No man should marry until he has studied anatomy and dissected at least one woman.” by Honore’ de Balzac.

  12. This very blog is no doubt interesting as well as amusing. I have picked up a bunch of useful advices out of this blog. I ad love to go back every once in a while. Thanks!

  13. Wow, fantastic blog layout! How long have you been blogging for? you make blogging look easy. The overall look of your web site is wonderful, as well as the content!

  14. Thanks for sharing excellent informations. Your web-site is very cool. I am impressed by the details that you¡¦ve on this web site. It reveals how nicely you understand this subject. Bookmarked this web page, will come back for more articles. You, my pal, ROCK! I found simply the information I already searched all over the place and just could not come across. What an ideal web-site.

  15. Hey There. I found your blog using msn. This is a very well written article. I will make sure to bookmark it and return to read more of your useful info. Thanks for the post. I will certainly return.

  16. A lot of thanks for all of the work on this web page. Kate delights in managing investigations and it’s really easy to understand why. We all know all of the lively ways you provide useful techniques via the web blog and invigorate response from others about this matter so our favorite child is discovering a great deal. Take pleasure in the remaining portion of the new year. You’re carrying out a first class job.

  17. This is really interesting, You are a very skilled blogger. I have joined your feed and look forward to seeking more of your great post. Also, I ave shared your site in my social networks!

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>