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!
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