Tabata Torch Sessions: Intensity, Precision, Recovery

About Course

An explosive, science-backed approach to high-intensity interval training (HIIT) using the Tabata protocol. In this course, you’ll master the art of pushing to your limits for 20 seconds, recovering just enough for 10, and repeating—designed to maximize caloric burn, sharpen movement quality, and accelerate metabolic adaptation. Perfect for anyone looking to incinerate fat, boost anaerobic capacity, and refine exercise precision under fatigue.

Benefits of the course

Tabata Fundamentals: The science behind 20/10 work-rest ratios and why they drive EPOC (excess post-exercise oxygen consumption).
Movement Selection: Choosing the optimal exercises (bodyweight, plyo, strength) to match your goals and minimize injury risk.
Tempo & Technique: Maintaining crisp form during maximal efforts to prevent compensation patterns.
Recovery Optimization: Active versus passive recovery strategies within and between Tabata sets.
Progressive Overload: Structuring the number of rounds and exercise difficulty to continue challenging your body.
Monitoring & Feedback: Using RPE, heart-rate zones, and movement quality cues to guide intensity adjustments.

Course Content

Personal Recovery Check-In

History of the Tabata Protocol: Origins and key studies
Metabolic & Cardiovascular Responses
Determining Your Ideal Heart-Rate Zones
Pros & Cons of Tabata Training
Calculating Optimal Tabata Intervals

Kettlebell Swing Timing & Rhythm
Burpee Breakdown for Speed & Safety
Maintaining Proper Alignment When Fatigued
Squat Jump Technique Under Time Pressure
Identifying Form Breakdowns Under Fatigue

Lower-Body Blast: Lunges & Goblet Squats
Upper-Body Burner: Rows, Dips & Planks
Plyometric Power: Box Jumps & Skaters
Matching Exercises to Muscle Targets

Active Recovery Techniques: Foam Rolling & Stretching
Post-Workout Mobility & Cool-Down Protocols
Differentiating Overtraining Symptoms

Instructor

dsadsa dsadasd

4.50

(2 Ratings)

€95.00

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Update:May 28, 2025
Lectures13
Skill LevelIntermediate
Languageenglish,arabic
Quizzes5
Course Duration: 3h 58m

Your Instructor

dsadsa dsadasd

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2 Reviews
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Requirements

Equipment: Minimal: timer or Tabata app; optional: light dumbbells, kettlebells, resistance bands, plyo box.
Space: 6 × 6 ft clear area for dynamic movements.
Baseline Fitness: Comfortable with basic bodyweight moves (squats, push-ups, planks) and able to sustain short bursts of effort.
Warm-Up: 5–10 minutes of dynamic mobility and light cardio specific to chosen movements.
Safety: Prioritize form over speed; reduce range or load if technique breaks down.
Progression: Start with 4–6 rounds; add 1 round per week or advance exercise complexity as tolerated.
Let me know if you’d like the course modules or a Tabata-style quiz to accompany this!

Target Audience

Fitness enthusiasts seeking time-efficient fat-burn protocols.
Athletes wanting to boost anaerobic power and lactic tolerance.
Coaches and trainers programming group and individual HIIT sessions.
Anyone with a solid fitness base aiming to refine interval precision and recovery

Tabata Torch Sessions: Intensity, Precision, Recovery

€95.00

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About Course

Benefits of the course

Course Content

Personal Recovery Check-In

History of the Tabata Protocol: Origins and key studies

Metabolic & Cardiovascular Responses

Determining Your Ideal Heart-Rate Zones

Pros & Cons of Tabata Training

Calculating Optimal Tabata Intervals

Kettlebell Swing Timing & Rhythm

Burpee Breakdown for Speed & Safety

Maintaining Proper Alignment When Fatigued

Squat Jump Technique Under Time Pressure

Identifying Form Breakdowns Under Fatigue

Lower-Body Blast: Lunges & Goblet Squats

Upper-Body Burner: Rows, Dips & Planks

Plyometric Power: Box Jumps & Skaters

Matching Exercises to Muscle Targets

Active Recovery Techniques: Foam Rolling & Stretching

Post-Workout Mobility & Cool-Down Protocols

Differentiating Overtraining Symptoms

Instructor

dsadsa dsadasd

Your Instructor

dsadsa dsadasd

Requirements

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Tabata Torch Sessions: Intensity, Precision, Recovery

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