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Tabata Madness Workout #1

February 09, 2015 2 min read

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!


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!! Check out my Facebook and youtube page for more workouts, tips and information on living a healthy lifestyle!

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