Tabata Workout #7
If you ever need to get out of a workout rut, add some Tabatas into your routine.
If you give it 100% for each 20-second interval, you will get an incredible workout in 4 minutes.
But how many of us actually push that hard?
It's much easier to "pace yourself" during each interval so you don't get so tired.
But Tabatas, in the pure form, should be done with all-out effort.
When I hear someone say that Tabatas aren't hard, I know they are not putting in 100% effort.
Today's Tabata routine will consist of:
1 Round of Tabatas (4-8 rounds)
Ab Circuit
30-second Burpee interval (or 1 min if you're advanced)
Tabatas Protocol:
You'll perform each exercise 4, 6, or 8 times for 20 seconds and then rest for 10 seconds. On single-sided exercises you will need to switch sides either every round, every 2 rounds, or at the halfway round.
You'll need:
Mat
Weight or Medicine Ball
Bench or Chair
Beginner: perform 4 rounds of each Tabata
Intermediate: perform 6 rounds of each Tabata
Advanced: perform 8 rounds of each Tabata + 1 min cardio interval
Warm-up:
5 minutes walking, light jogging, jumping rope, yoga sun salutations or the Basic Mat Pilates Routine.
Ab Circuit:
10 Russian Twists (each side)
10 Forward Seated Bicycles (each leg)
10 Backward Seated Bicycles (each leg)
10 Seated Knee-ins
10 Full-Body V's
The Workout
Tabata 1: Mat Hops
Ab Circuit
30-60 sec Single Arm Burpees (Right Arm)
Tabata 2: Bench Squat Jumps
Ab Circuit
30-60 sec Single Arm Burpees (Left Arm)
Tabata 3: 180 Mountain Climbers
Ab Circuit
30-60 sec Right Side Burpees
Tabata 4: Halo Slams
Ab Circuit
30-60 sec Left Side Burpees
Tabata 5: Quad Push-ups
Ab Circuit
30-60 sec Single Leg Burpees (Right Leg)
Tabata 6: Break Dancers
Ab Circuit
30-60 sec Single Leg Burpees (Left Leg)
Tabata 7: Decline Bench Run (Face Melters)
Ab Circuit
30-60 sec Wide Leg Burpees