0

Your Cart is Empty

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!!!**    

Leave a comment


Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read 1 Comment

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 2-3 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.

 

We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.

Clothing

All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.