Alex has given me hope when I thought my Ironman race season wouldn’t happen due to chronic Achilles issues.
Declan, London

Tabata That Turkey!

Ok, so in the grand scheme of things the turkey is probably one of the healthier parts of the Christmas food marathon most of us will be participating in next week.  The average consumption of food on Christmas Day is estimated to be 1.5 times the suggested healthy, daily allowance and this is before the Boxing Day leftovers feast!

For most, it can be a busy time of year travelling to visit relatives, potentially continuing some work, and then add to that the endless “Christmas Specials” that keep us glued to the sofa in front of the television! As a result, activity can go amiss but there’s always a way to squeeze some much needed exercise into the busy Christmas schedule and it comes in the form of Tabata.

Tabata is a form of High Intensity Interval Training (HIIT) developed in the 1990’s involving 20 second periods of maximal effort, followed by 10 seconds of complete rest, repeated 8 times.

20 seconds Max Effort + 10 seconds Rest

x 8 Rounds

+ 60 seconds Recovery


5 mins

You can complete a “Tabata” with any exercise you can think of, as long you’re working as hard as you can for the 20 seconds. Running, cycling or the cross-trainer..are all fine to use. For those of you that don’t have access to gym equipment, use your bodyweight…squats, press-ups, lunges, sit-ups, are all great strength exercises that can be dropped into the Tabata style of training.

The advantage of Tabata training is how simple and adaptable it is to put a workout together, especially if you’re stuck for time. As each Tabata takes 5 minutes to complete, if you only have 15 minutes spare to train, pick 3 exercises. If you have longer, multiply your Tabatas!




Running on the Spot



Gives you an equipment free, full body workout in 30 minutes, which is a sure-fire way to get your heart rate up and off-set some of the Christmas excesses!

Pick your exercises, give it a go and let us know your favourite made-up Christmas workouts.

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