Tabata Workout #5
This is a kick-butt workout that will work you over from head-to-toe for a full-body, sweat-producing, calorie-torching workout!
I've put together a series of seven Tabatas with an ab circuit and 1-minute cardio interval between each one to give you an incredible workout. The Tabatas will increase your VO2 max (the max volume of oxygen you can use) if you give each one 100% effort. As a result, you aerobic endurance will increase! They are only 20 seconds long, with a 10-second break after each one. You can do anything for 20 seconds!
Tabata Protocol:
Set a repeating interval timer for 4, 6 or 8 rounds of 20 sec work, 10 sec rest.
Do exercise 1 for all 4-8 rounds.
Do the ab circuit and 1-minute cardio interval.
Beginner: 4 rounds per Tabata
Intermediate: 6 rounds per Tabata
Advanced: 8 rounds per Tabata
You'll Need:
Mat or low object to hop over
Dumbbells (5-15+ lbs)
Jump Rope
Warm-up:
Walk, jog, march, etc. for 5 minutes. Swing your arms and legs (forwards and back, side to side), do some trunk twisters, alternating toe touches, and shake out your body.
Ab Circuit (done after each full Tabata round):
10 Rocking Planks
10 Plank Jacks w/ Alt Side Hops (each)
5 Roll-ups
10 Scissors (each leg)
10 Butterfly Crunches
The Workout
Tabata 1: Mat Hops
Ab Circuit
1 min Jump Rope
Tabata 2: Single Leg Lunge w/ Upright Row (use light weight--4-10 lbs)
Ab Circuit
1 min Jump Rope High Knee Skips
Tabata 3: Mountain Climbers
Ab Circuit
1 min Jump Rope Butt Kicks
Tabata 4: Halo Slams
Ab Circuit
1 min Jump Rope
Tabata 5: Walking Push-ups
Ab Circuit
1 min Jump Rope High Knee Skips
Tabata 6: Woodchops
Ab Circuit
1 min Jump Rope Butt Kicks
Tabata 7: Weight Drop + Burpee + Tuck Jump
Ab Circuit
1 min Jump Rope