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NO Equipment TABATA Burnout!

June 07, 2014 2 min read

Back for another round of Tabata work! This time I created 2 new Tabata workouts that can be done after warming up, before your usual workout, OR as a finisher at the end of your workout! The way Tabata was originally designed, was to put elite athletes through a 4 minute high intensity drill where they would complete cycle sprints for 20 seconds on, 10 seconds off. After the 8 rounds, they would be done. What I want you to do with these 2 workouts, is to work AS HARD AS YOU POSSIBLY CAN, for those 20 seconds. What I love about Tabata workouts is that it's 20 seconds. Not everyone can give 110% for 45-60 seconds of work with then rest for only a 10 seconds. Here, you will work to your max effort for only 20 seconds. Anyone can do anything for 20 seconds right?? The key though, is working hard and pushing your limits.**

TABATA 1

20 seconds on, 10 seconds off, 8 rounds total 10 second rest 20 seconds sprint 10 second rest 20 Push up+ Knee Tuck 10 second rest 20 seconds sprint 10 second rest 20 Push up+ Knee Tuck 10 second rest 20 seconds sprint 10 second rest 20 Push up+ Knee Tuck 10 second rest 20 seconds sprint 10 second rest 20 Push up+ Knee Tuck I completed this at the track, but you can easily complete them anywhere. Set up to points about 10 yards apart (longer/shorter if desired), and run back and forth till the 20 seconds is up. If you are just starting out and pushups are new to you, complete them on your knees, OR for a complete beginner, hold a plank.

TABATA 2

20 seconds on, 10 seconds off, 8 rounds total 10 second rest 20 seconds 4 high knee twists/2 Jump Lunges 10 second rest 20 seconds 2 Jack Legs/High toe tap 10 second rest 20 seconds 4 high knee twists/2 Jump Lunges 10 second rest 20 seconds 2 Jack Legs/High toe tap 10 second rest 20 seconds 4 high knee twists/2 Jump Lunges 10 second rest 20 seconds 2 Jack Legs/High toe tap 10 second rest 20 seconds 4 high knee twists/2 Jump Lunges 10 second rest 20 seconds 2 Jack Legs/High toe tap If jump lunges are too much, step back in your lunges instead. For the second exercise, the toe tap is an advanced move. Modification would be to stay with the jack legs throughout that time frame. Need further modification, hold a plank and tap each foot out one at a time. You will still get a great workout! You can follow along and do BOTH Tabatas 1 &2 here! **Always listen to your body. HIIT work is intense. Stay hydrated and make sure after your workout, you STRETCH!!!**    

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