High Intensity Interval Training (HIIT) continues to gain popularity in the fitness world as studies keep proving its worth. An ACE sponsored study concluded short bouts of Tabata (a 4-minute high intensity training protocol) can be an effective option for improving and maintaining health and fitness levels.

Create your own Tabata style workout for one person or a group using the Smart Pak. The Smart Pak includes an agility ladder, medicine ball, mini band resistance loop, and jump rope. It all fits conveniently in an easy-to-carry backpack.

Here are some sample Tabata-style workouts that incorporate some of the exercises used in the ACE study.

WARM-UP – 5 minutes


  • 20-seconds intense exercise (as many reps as you can)
  • 10-seconds rest
  • Perform 8 rounds of 1 exercise (example: pushups) totaling 4-minutes
  • Rest 1 minute
  • Proceed to next exercise using 20-seconds work/10-seconds rest formula

Sample Workout 1 – 20-seconds work/10-seconds rest – 8 rounds of each exercise

  • High knees
  • Pushup with 1 hand on medicine ball, alternate hands
  • Jump rope
  • Line-jumps using agility ladder

Sample Workout 2 – 20-seconds work/10-seconds rest – 8 Rounds of each exercise

  • Jump rope
  • Russian twists with medicine ball
  • Agility ladder: “In, in, out, out” moving laterally, reverse directions
  • Squats with mini resistance loop around thighs

COOL DOWN – 10 minutes

The bottom line with Tabata is the harder you work, the more effective the workout can be. Proper exercise form is absolutely critical especially when working at higher speeds and intensities. The researchers for the ACE study recommended doing Tabata no more than 2 to 3 times per week. They also recommend that people new to exercise start with lower intensity workouts.

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