It's Tabata week! What does that mean? For the next 5 days you will have a different Tabata style workout to perform on each day, shooting for 3x through. This will give you a full 12 minute HIIT workout with tons of variety and at a quick pace to keep you going!
Tabata style workouts are designed for you to move at your top speed with top form for 20 seconds on with a 10 second rest. There are 8 rounds total, equaling 4 minutes of work. After the 4 minutes, you can rest for 1-2 minutes and then repeat the same workout. Follow this format until you get through 3 rounds.
If you are a beginner, shoot for one round and see how you feel. You can always modify where needed, but the point of a tabata is to go all out for those 20 seconds. Twenty seconds is NOT a long time, so you need to really push hard during the work cycle.
SET YOUR TIMERS FOR 20 SECONDS OF WORK, 10 SECONDS REST, 8 ROUNDS (FOR ONE TIME THRU).
SHOOT FOR 3 ROUNDS!
TABATA MADNESS WORKOUT #1
20 SECONDS - DOUBLE HIGH KNEES
10 SECONDS - REST
20 SECONDS - PUSH UP WITH SHOULDER TAP
10 SECONDS - REST
20 SECONDS - MT. CLIMBERS
10 SECONDS - REST
20 SECONDS - RUSSIAN KICKS
10 SECONDS - REST
20 SECONDS - SPIDERMANS
10 SECONDS - REST
20 SECONDS - HIGH KNEE SPRINT
10 SECONDS - REST
20 SECONDS - SQUAT JUMPS
10 SECONDS - REST
20 SECONDS - ELBOW PLANK JACK LEGS
10 SECONDS - REST
REPEAT 2 MORE TIMES!
The videos below demonstrate each move if you have any questions!
Get going and see you tomorrow for Day 2!!
Double High Knees
[video width="1280" height="720" mp4="https://cdn.shopify.com/s/files/1/0352/8841/files/double-high-knees.mp4"][/video]
Push Up Shoulder Tap
http://youtu.be/9reQ2--Ejpk
Mt. Climbers (go faster per your level)
http://youtu.be/DyeZM-_VnRc
Russian Kicks (go faster per your level)
http://youtu.be/8r1o5hZ4e5Y
Spidermans (or Wide Mt. Climbers)
http://youtu.be/XyYdKuN_w68
High Knee Sprint
http://youtu.be/ENkKxht5QTI
Squat Jump
http://youtu.be/U4s4mEQ5VqU
Elbow Plank Jack Legs
http://youtu.be/mD0X2VbGzng
After you finished all 8 exercises (20 seconds on, 10 seconds off totaling 4 minutes), REST for 2 Minutes and then complete the 2nd and 3rd round, resting in between rounds 2 and 3. IF you are going ALL OUT and at your highest intensity as you should with Tabata intervals, you WILL need the rest to let your body recover before moving on to the next round. If you can carry on a conversation while doing this workout, you are not working hard enough.
Good luck and see you tomorrow with Tabata Madness Day 2!!
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