Tabata Workout #1

Tabatas.

 

They can strike fear into the best of us.

 

But they are AWESOME when it comes to fitness training!

 

Here's the deal.  You set an interval timer (I use the free Gymboss app on my phone) for 4-8 rounds of 20 sec work and 10 sec rest.

 

You perform Exercise #1 for 20 seconds, then rest for 10 seconds, then do that same exercise for 20 seconds, rest for 10 seconds, etc., until you have completed all 8 rounds (or 4 or 6).

 

Then you have a 1-minute cardio interval!  Ahhhh!  It's like a break!  Sort of...

 

Then you go on to Exercise #2 for 4-8 rounds of 20 sec work/10 sec rest.

 

Beginners: 4 rounds of each Tabata

 

Intermediate: 6 rounds of each Tabata

 

Advanced: 8 rounds of each Tabata

 

Got it?

 

Good!

 

Printable PDF

 

 

 

 

You'll Need:

Jump Rope

Bench or Chair

Resistance Band (opt)

 

Warm-up:10-Minute Abs Routine:

45 sec Double Leg Lower/Lift

rest 15 sec

45 sec Plank with Side-to-Side Twists

rest 15 sec

45 sec Plank with Alternating Knees to Chest

Repeat this sequence 2 more times!

1 min Scissors

 

The Workout:

Tabata 1: Wide Squat Thrusts

1-Minute Cardio: High Knees

Tabata 2: Push-ups/Pike Push-ups

1-Minute Cardio: Jump Rope

Tabata 3: Leap Frogs

1-Minute Cardio: Lateral Hops

Tabata 4: Bench Tricep Dips with Leg Kick-Out

1-Minute Cardio: High Knees

Tabata 5: Air Squats (use a resistance band to help you get low and maintain proper form if needed)

1-Minute Cardio: Jump Rope

Tabata 6: Plank Thrusters

1-Minute Cardio: Lateral Hops

 

 

 

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