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6 Calorie Torching Tabata Workouts

July 03, 2014 3 min read

With summer upon us and my boot camp in full swing, I have loved experimenting with Tabata workouts on the field. I designed the below workout, so my clients can get both aerobic an anaerobic training within their session. Sprints have recently become one of my favorite types of workouts, so anytime I can incorporate some sprints, I do! The below set up is meant to go like this. Warm up and then stretch. Work each Tabata for 8 rounds, 20 seconds on, 10 seconds off (breakdown below). After you finish one, REST for 2 minutes, then hit the next one in order. In the end you are completing a full calorie torching workout in under 30 minutes! I have my class rest for 2 minutes after each Tabata, so they can perform close to their max on the next one. Don't skip the rest portions. If you feel you don't need 2 minutes, especially in the beginning of your workout, then you can shorten it to 1 minute, but by the end, and especially after the sprinting Tabatas (#2,4 &6), you will need your 2 minutes rest. I have listed videos below demonstrating some of the exercises that may be new to some! Have fun! Hydrate and Get moving!

Tabata #1

10 seconds Rest 20 seconds reverse pull up 10 seconds Rest 20 seconds Push Up 10 seconds Rest 20 seconds reverse pull up 10 seconds Rest 20 seconds Push Up 10 seconds Rest 20 seconds reverse pull up 10 seconds Rest 20 seconds Push Up 10 seconds Rest 20 seconds reverse pull up 10 seconds Rest 20 seconds Push Up REST 2 MINUTES Reverse Pull Up on Equalizer (If you don't have an equalizer or pull up bar, you can do plank rows or barbell rows.

Tabata #2

10 seconds Rest 20 seconds Sprint 100 Meters 10 seconds Rest 20 seconds Mt. Climbers 10 seconds Rest 20 seconds Spint 100 Meters 10 seconds Rest 20 seconds Mt. Climbers 10 seconds Rest 20 seconds Sprint 100 Meters 10 seconds Rest 20 seconds Mt. Climbers 10 seconds Rest 20 seconds Sprint 100 Meters 10 seconds Rest 20 seconds Mt. Climbers REST 2 MINUTES Mt. Climbers (If you are not at the track/outdoors, you can do high knees or rope skipping for the sprints)

Tabata #3

10 seconds Rest 20 seconds Squat Press with weight 10 seconds Rest 20 seconds Switch Jumps 10 seconds Rest 20 seconds Squat Press with weight 10 seconds Rest 20 seconds Switch Jumps 10 seconds Rest 20 seconds Squat Press with weight 10 seconds Rest 20 seconds Switch Jumps 10 seconds Rest 20 seconds Squat Press with weight 10 seconds Rest 20 seconds Switch Jumps REST 2 MINUTES Squat Press with dumbbells Switch Jumps

Tabata #4

(see Tabata #2 and REPEAT)

Tabata #5

10 seconds of Rest 20 seconds of Pike to Plank position 10 seconds of Rest 20 seconds of Power Jumps 10 seconds of Rest 20 seconds of Pike to Plank position 10 seconds of Rest 20 seconds of Power Jumps 10 seconds of Rest 20 seconds of Pike to Plank position 10 seconds of Rest 20 seconds of Power Jumps 10 seconds of Rest 20 seconds of Pike to Plank position 10 seconds of Rest 20 seconds of Power Jumps REST 2 MINUTES Plank to Pike position Power Jumps

Tabata #6

(see Tabata #2 and REPEAT) 6 tabata 1000px                                 Want to see more workouts and information on health and fitness? Check out my Facebook and my youtube page as well!

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