If you’re following our daily fitness practice, most of your time is spent doing low-level activities and physical activities that you love and that inspire you. Secondary to that is supplemental exercise, which you might be looking for more examples of. Tabata sprinting is a perfect example of short, quick, and effective supplemental exercise.

The Tabata concept is simple. You do an activity or exercise at max effort for a specific amount of time, followed by a rest period. Our version of Tabata sprinting is great for improving both aerobic and anaerobic capacity. It’s an efficient fat burning tool. It’s a good change of pace from running (which we’re not fans of) and just plain old sprinting (it’s a bit tougher). It’s got a lot of things going for it.

Here’s how to do it…

  1. Do a quick dynamic warm up for five minutes.
  2. Jog for 5 minutes.
  3. At the five minute mark, begin your first sprint (10 seconds — maximum output).
  4. Slow back to a jog for 25 seconds.
  5. Sprint again for 10 seconds (again, max output).
  6. Slow back to a jog for 25 seconds.
  7. That’s one set (60 seconds). Complete 5 to 10 sets (depending on your individual capacity).
  8. Finish with a 5 minute cool-down jog.

The key is that your body never stops moving. The jogging in between sprints is the rest period.

As you can see, with the dynamic warm-up and opening/closing jog, this is still only a 20-25 minute workout. And it’s guaranteed to kick your butt even though you’re only doing 5-10 minutes of real work.

Keep in mind that this isn’t something you have to do week-in and week-out. Our philosophy is that you should do workouts that you’re intrinsically motivated to do. If you’re not feelin’ it, do something else. If you feel inspired enough to do high-intensity interval training, aim to collect two interval workouts a week and you’ll see significant results.

Founder of Rebooted Body and host of The Rebooted Body Podcast. Kevin helps men and women finally get a body and life they love with his unique blend of real food, functional movement, and psychology. To work with him personally, choose a program.

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