Fitness Workout for Men

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“16-Minute Tabata Workout w/ Ash Crawford”

“Bichota (Tabata)”
“Higher Love (Tabata)”
“Seven Nation Army (Tabata)”
“POWER (Tabata)”

4 Minute Version:
8 Minute Version:
16 Minute Version:

Ash Crawford leads us through a full 16 Minute Tabata Workout that you you can do anywhere. No equipment needed!

#tabata​ #tabatasongs​ #homeworkouts​

The Workout:
Perform each of the following exercises for 20 seconds at a time, followed by 10 seconds rest. Complete 4 full circuits of the following:


Ash Crawford:

Filmed by:
Michael Gilbert
Gilbert Productions

Tabata Songs:​

TabataSongs creates music that matches the exact timing of the Tabata Protocol.

What is the Tabata Protocol? 20 Seconds of sprint/work, 10 second rest, for 4 straight minutes. Tabata music lets you focus on your workout, rather than think about having to look at your watch or a timer.

Tabata Training began in the mid 1990’s. Japanese fitness researcher Dr Izumi Tabata created a HIIT (high intensity interval training) workout, using this very method. Dr Tabata proved the tabata method to draw heavily from both the aerobic and anaerobic systems, unlike most conventional workouts, which tend heavily favor one or the other.

The Tabata Interval has gained a lot of recognition throughout the Crossfit community, running community, and health clubs across the globe, for its versatility, adaptability, and positive results.

The Tabata Interval Method has proven to maximize VO2 max, while also building endurance, burning fat, and retaining muscle. Though the Tabata was not designed as a fat loss or weight loss program, the protocol has gained a lot of attention due to its ability to help do so.

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