Table 2. Details of the functional Tabata training intervention.
| Week |
Sessions/week |
Number of sets (8 x 20 sec) |
Exercises |
| 1 |
3 |
1 |
Split Squat Jumps |
|
|
|
Squats |
|
|
|
Push-up to plank |
|
|
|
Mountain climber |
|
|
2 |
High knees |
|
|
|
Burpees (without jump) |
|
|
|
Jumping Jacks |
|
|
|
Knee-to elbow |
|
|
3 |
High knees ankle taps |
|
|
|
Push-ups |
|
|
|
Star Jumps |
|
|
|
Both leg jumps (front and back) |
| 2 |
3 |
1 |
Split Squat Jumps |
|
|
|
Squats |
|
|
|
Plank with rotation |
|
|
|
Mountain climber |
|
|
2 |
High knees |
|
|
|
Burpees |
|
|
|
Jumping Jacks |
|
|
|
Knee-to elbow |
|
|
3 |
High knees ankle taps
Push-ups |
|
|
|
Star jump |
|
|
|
Stutter steps |
|
|
4 |
Rope Jump |
|
|
|
Crunches |
|
|
|
Kangaroo Jumps |
|
|
|
Squat walk |
| 3 & 4 |
4 |
1 |
Split Squat Jumps |
|
|
|
Squat Jumps |
|
|
|
Plank with rotation |
|
|
|
Mountain climber |
|
|
2 |
High knees |
|
|
|
Burpees |
|
|
|
Stutter steps |
|
|
|
Knee-to elbow (dynamic) |
|
|
3 |
High knees ankle taps |
|
|
|
Push-ups |
|
|
|
Star jump |
|
|
|
Jumping Jacks |
|
|
4 |
Skydiver (back extension) |
|
|
|
Rope Jump |
|
|
|
Kangaroo Jumps |
|
|
|
Squat walk |
