Tabata Madness Workout #4

Still going through Tabata Madness week? Have you started yet? If not, here are the links to Day 1-3! Day 1 Day 2 Day 3 Here we go now with Day 4! Like the past few days, this Tabata style workout is 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. For today's workout, like Tuesday's you will need a bench, step or something to elevate and jump on (if possible!).  There are modifications if you want to do everything on the floor as well. The difference between today's workout from day's 1-3, is that you will alternate between high knee sprints and another exercise, rather than having 8 different exercises. High knee sprints are an excellent way to get your heart rate up and an all around effective, intense cardio drill. SET YOUR TIMERS FOR 20 SECONDS OF WORK, 10 SECONDS REST, 8 ROUNDS (FOR ONE TIME THRU). SHOOT FOR 3 ROUNDS!


20 SECONDS - STEP UP, KNEE UP LEFT 10 SECONDS - REST 20 SECONDS - HIGH KNEE SPRINT 10 SECONDS - REST 20 SECONDS - STEP UP, KNEE UP RIGHT 10 SECONDS - REST 20 SECONDS - HIGH KNEE SPRINT 10 SECONDS - REST 20 SECONDS - BOX JUMPS 10 SECONDS - REST 20 SECONDS - HIGH KNEE SPRINT 10 SECONDS - REST 20 SECONDS - POWER SQUATS OFF STEP 10 SECONDS - REST 20 SECONDS - HIGH KNEE SPRINT 10 SECONDS - REST REPEAT 2 MORE TIMES! The videos below demonstrate the high knee sprint you will do (shown only once below), and the remaining other exercises. Get going and see you tomorrow for the final day 5 Tabata!! STEP UP, KNEE UP (USE THIS DEMO FOR LEFT AND RIGHT SIDE) weights are optional HIGH KNEE SPRINT BOX/BENCH JUMPS POWER SQUATS OFF STEP (WITH OR WITHOUT WEIGHT) 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 5!! Check out my Facebook and youtube page for more workouts, tips and information on living a healthy lifestyle!

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