Everyone in the group does 4 minutes of exercise together, Tabata-style. Guaranteed to get the blood pumping, whether face-to-face, or remote!

How to do it

Tabata involves 20 seconds of high-impact activity followed by 10 seconds of rest, repeated 8 times for a total of 4 minutes. This interval training workout was originally developed by Dr. Izumi Tabata to train Olympic speedskaters... but hey, us mere mortals can use this method as a way to dial up the energy levels and camaraderie levels in any group meeting!

Start by explaining to the group what you’re all about to do, and list off the types of (light!) exercises you’ll do. Aim for relatively easy things like planking, side planking, stretches. If you think your group can take it, aim for more intensive moves like burpees, push-ups and star-jumps. Start a count-down of 10 seconds, and then time each activity for 20 seconds, then rest for 10 seconds, and so on for 8 ”˜rounds’. It’s best to use an online Tabata timer, and share your screen so that everyone can see the same timing.

This works really well either face-to-face or remotely. As the facilitator, you’ll really have to lead the energy levels with this one!

Tip: make sure you warn people ahead of time, if you’re going to do this. Some people don’t take too kindly to on-the-spot demands for anything, let alone exercise!

Variations

It’s always a good idea to look for opportunities where you can share the load of running meetings with everyone in your group. If your group is meeting regularly, perhaps get a different volunteer each meeting to lead the Tabata. Then, each person can bring their own ideas for what exercises to do.

Source: Tabata Timer

Download this icebreaker

---

Log in or sign up to get access to all the downloads.

---