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Transformation Program

Now is the time to change your body and take control of your health. This is your moment to win overall wellness. Okay, let’s get it!

Introduction   |   Day 1   |   Day 2   |   Day 3   |   Day 4   |   Bonus Day


What is Tabata training?

If you have ever tried interval training then you must be familiar with the term “Tabata training” or “Tabata protocol.” Tabata is a high-intensity interval training, which is specifically designed to get your heart rate up in a short period of time.


Tabata Training Benefits

Performing exercises at high intensity helps to target a greater range of muscle groups as compared to other traditional exercises. Tabata training does not only helps to keep you fit but also burns more calories both during and after your workouts. Here are 3 major health benefits of Tabata training:

               1.           Helps to burn fat

This form of workout puts a lot of stress on your body and as a result, you burn more calories in a short period of time. As per a study conducted at the University of Wisconsin-La Crosse, doing a Tabata workout can help you burn 15 calories every minute. This workout regime can be excellent for people trying to shed kilos.

               2.           Increases endurance

This workout routine also helps to increase your endurance. As per a study, performing Tabata four times a week can help to improve your anaerobic capacity (amount of energy produced by the body by burning carbs) by 28 percent, and VO2 max (amount of oxygen consumed while exercising) by 15 percent.

               3.           Improves efficiency

As Tabata is a high-intensity workout, you have to stay focused and attentive, which helps to enhance your efficiency.

Lower Tabata

Day 1

Fire up your lower body in less than 30 minutes with our lower Tabata workout. This series of squats, lunges, deadlifts, and glute exercises is sure to have you feeling the burn!

Day 1, Part 1
Day 1, Part 2
Day 1, Part 3
Day 1, Part 4
Upper Tabata

Day 2

Feel the pump with this Tabata workout designed for your upper body – all in less than 30 minutes. Exercises include curls, rows, push-ups, presses, sit-ups, and more.

Day 2, Part 1
Day 2, Part 2
Day 2, Part 3
Day 2, Part 4
Cardio Core Tabata

Day 3

Get your heart rate up! This workout is packed with crunch variations, mountain climbers, plank jacks, and everyone’s favorite: burpees! Let’s get started!

Day 3, Part 1
Day 3, Part 2
Day 3, Part 3
Day 3, Part 4
Total Tabata

Day 4

Today’s workout is a full-body challenge that brings together everything we’ve learned so far this week. You’ll see some old favorites like push-ups, along with some new moves like static lunge curls. Let’s go!

Day 4, Part 1
Day 4, Part 2
Day 4, Part 3
Day 4, Part 4

Bonus Day

It’s time for a bonus core workout! Get ready to feel the burn!

Bonus Day, Part 1