Tabata Interval Workout

Have you ever done a Tabata workout?  It is basically an interval workout with 20 seconds of work as hard as you can, followed by 10 seconds of rest.  The rest periods go by quickly.  It is 8 rounds total, but only takes 4 minutes to complete an exercise.  It is a great calorie burner and metabolism booster.  I have strengthening exercises mixed with tabata cardio intervals.  It is a tough workout, but you will feel really good afterwards.  I use a tabata app for the timer.  The only equipment needed is a set of dumbbells and a chair.

Before you begin, take at least 5 minutes to warm up doing something you enjoy.  Or, I have included a warm up below.

Warm Up: Do the following exercises, 3-5 round through or until your body is warmed up!

  • 30 seconds high knees in place
  • 30 seconds squats, touching the ground
  • 30 seconds jumping jacks
  • 30 seconds reverse lunges in place


Circuit 1:

  • Squat, plank, row, row, jump in, press up x 20
  • Tabata Style: Plie Click (20 seconds of work, 10 seconds rest x 8 rounds)
  • Squat, plank, row, row, jump in, press up x 20

Circuit 2:

  • Plie squat, set weights down, pick up, turn & lunge 2 counts x 20 (alternating)
  • Tabata Style: One leg pumps in (20 seconds of work, 10 second rest x 4), then switch legs, one leg pumps in (20 seconds of work, 10 second rest x 4)
  • Plie squat, set weights down, pick up, turn & lunge 2 counts x 20 (alternating)


Circuit 3:

  • Deadman squat thrust (lay flat on ground, touch out wide, push up, stand up, jump) x 20
  • Tabata Style: Plank position, jump out, jump in, alternating (20 seconds of work, 10 second rest x 8)
  • Deadman squat thrust (lay flat on ground, touch out wide, push up, stand up, jump) x 20

 

 

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