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Tabata Workout #4

Tabatas are an amazing calorie-torching workout that takes only 4 minutes per exercise.  

 

I like to combine 6-7 exercises to create a longer workout, but if you're short on time, pick one and bust it out!  

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Printable PDF

 

 

Tabata Protocol:

4-8 rounds of 20 sec work, followed by 10 sec rest per exercise

Then 1 round of the Ab Circuit + a 1-minute Cardio Interval 

 

You'll Need:

Towel or Sliding Discs or Paper Plates

Light Dumbbells (4-10 lbs)

Jump Rope

Low Step

 

Ab Circuit:

30 sec Crouching Plank

30 sec Right Side Plank + 2 Hip Dips + 2 Leg Lifts

30 sec Left Side Plank + 2 Hip Dips + 2 Leg Lifts

30 sec Low Plank Spidermans

 

The Workout:

Tabata 1: Alt Jump Squat to Jump Lunge

Ab Circuit

1 Min Cardio: 2 Plank Jacks + 2 Side Hops

 

Tabata 2: Down-dog + Diver Push-up + Up Dog

Ab Circuit

1 Min Cardio: Forward-Backward Jump Rope Hops

 

Tabata 3: Towel Crawl

Ab Circuit

1 Min Cardio: Left Leg Front Snap Kicks 

 

Tabata 4: Push-up + Plank Bird-Dog

Ab Circuit

1 Min Cardio: Right Leg Front Snap Kicks

 

Tabata 5: Single-Leg Deadlift (switch sides after each round or at halfway round)

Ab Circuit

1 Min Cardio: Skaters over a Bag

 

Tabata 6: Skull Crusher with Scissors Legs

Ab Circuit

1 Min Cardio: Side-Side Jump Rope Hops

 

Tabata 7: Mountain Climbers

Ab Circuit

1 Min Cardio: Step-ups