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 tapsPush-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