Sweat & Stretch, Tabata Program

 Sweat & Stretch! 


The newest class offering with New Trier Adult Extension! 

This class has been designed to get you sweating, maximizing your cardio training in 20 minutes. Then we will treat our bodies with a series of static stretches for 25 minutes.  It’s an unbeatable combination to jump start your Saturday! The New Trier Adult Extension offers a variety of adult fitness classes year round. The best deal on the Northshore of Chicago!

Sweat and Stretch, like all our fitness classes, are designed for all ages and fitness levels.  Modifications are provided throughout all classes for those who need to modify and adjust their workouts.  

HIIT  “High Intensity Interval Training”  

 HIIT is the concept where one performs a short burst of high-intensity (or max-intensity) exercise followed by a brief low-intensity activity, repeatedly, until too exhausted to continue. Though there is no universal HIIT session duration, these intense workouts typically last under 30 minutes, with times varying based on a participant’s current fitness level.

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Tabata is a High Intensity Interval Training Program.

There are many variety’s to this program, however there is a basic concept. 

The Tabata Program

Each exercise in a given Tabata workout lasts only four minutes, but it’s likely to be one of the longest four minutes you’ve ever endured. The structure of the program is as follows:

  • Work out hard for 20 seconds
  • Rest for 10 seconds
  • Complete 8 rounds

You push yourself as hard as you can for 20 seconds and rest for 10 seconds. This is one set. You’ll complete eight sets of each exercise. 

You can do pretty much any exercise you wish. You can do squats, push-ups, burpees or any other exercise that works your large muscle groups. Kettlebell exercises work great, too.

An example of a Tabata workout looks like this:

  1. Push-ups (4 minutes) 
  2. Bodyweight Squats (4 minutes)
  3. Burpees (4 minutes)
  4. Mountain Climbers (4 minutes)

Start with push-ups. Perform them for 20 seconds at a high-intensity. Rest for 10 seconds, and then go back to doing push-ups for 20 seconds. Once you complete eight sets of push-ups, rest for one minute.

Next, move on to squats and repeat the sequence of 20 seconds on, 10 seconds off. Once you finish eight sets of squats, rest for one minute, and then do burpees. After burpees, finish the workout with mountain climbers.

Tabata is great to get a quick workout in if you’re short on time, you need to switch up your routine, or you want improve endurance and speed. Incorporate this type of workout into your fitness routine and produce results.

Learn More About Tabata, Active 


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