All you need is 25 minutes and a pair of dumbbells to push your body to the max!
This high intensity workout will push you mentally and physically. With short bursts of vigorous training, you’ll put your body into an anaerobic state, which helps increase strength, speed and power! Plus your body will be burning calories for days (literally)!
There’s no better way to tone your muscles and burn fat then a quick (yet feisty) full body tabata workout. Who’s ready to sweat it out!?
TABATA. It’s a love-hate relationship.
I love what it does for my body. I love the upbeat, quick pace. I love the variety it allows. I love that it’s only 20 seconds. I love the endorphin rush.
I hate sucking wind. I hate the (only) 10 seconds rest. I hate when my muscles shake because they hurt so bad.
Sounds like a pretty even split, huh 😏
These workouts are my jam. I teach a Tuesday night Tabata class and then I also do a tabata workout on my own on Saturday mornings. There’s no better feeling than finishing that round 8 (or in this case 6).
Sometimes days are harder than others, but I always talk my self through it:
“Okay, first one done.”
“Half way through!”
“Two tabatas left.”
“Last round, let’s go!”
It’s that sweat dripping, muscles burning, can’t breathe feeling that just fires me up!
lol this photo makes me laugh. Who’s ready for some tuck jumps!?
This workout is intense. Hence the name, but don’t let that scare you away. Every move can be modified to a step instead of a jump or weight can be lightened. Take it where you need it!
All you need is yourself, a mat, and a pair of heavy dumbbells.
Start by warming up for about 5 minutes: light jog, jump rope, jumping jacks, etc. Then you’ll dive into tabata #1: performing each move for 20 seconds, with 10 seconds rest in between moves.
Indicated below are the repetitions for each tabata round. (i.e. – whether you perform the move once and move on to the next move, or you perform it twice in a row, etc.) Rest one minute in between each tabata round.
Are you ready to kick ass? Let’s go!
High Intensity Tabata
Equipment: mat, heavy dbells
Complete each move for 20 seconds, with 10 seconds rest in between moves.
TABATA 1 – perform move one and then two. Repeat moves one and two for a second time before moving on to move three and four.
1. Stance Jacks – hop into a squat while twisting your upper body so right hand touches left ankle. Hop back to standing and repeat on other side.
2. Pushups
x2
3. Switch Kicks
4. Tricep Pushups
x2
TABATA 2 – perform each move twice before moving on to the next move.
1. Burpees x2
2. Narrow + Wide Hammer Curls x2
3. Ski Downs x2 – With feet together, jump side to side, not twisting your body (pretend your skiing down a hill)
4. Tricep Kickbacks x2
TABATA 3 – perform all four moves before repeating.
1. Ski Abs – side to side in and out jumps in high plank
2. Low Plank Punches – keep hips tucked and widen feet, so you don’t rock your body when punching
3. Sumo Squat + Uppercuts
4. High Plank Jacks
x2
TABATA 4 – perform move one and then two. Repeat moves one and two for a second time before moving on to moves three and four.
1. Tuck Jumps – lower version is to stand and drive knee into chest while pulling hands down from overhead position
2. Tricep Ext
x2
3. Power Knees – keep body low to ground, you’re working the quad that’s on the ground, drive knee into chest
4. Sumo Squat + Front Raises
x2
TABATA 5 – perform each move twice before moving on to the next move.
1. High Plank Alternating Dbell Rows x2
2. Wide In/Outs x2 – like bottom half of a burpee without standing
3. Floor Switch Kicks x2
4. High Plank Alt Balance + Dbell Press x2 – keep dbell close to your body at all times, especially when bringing it down from the press
TABATA 6 – perform all four moves before repeating.
1. Frog Jumps – wide stance, front and back squat jumps
2. Mountain Climbers – in upright position, pretend you’re climbing a rock wall
3. Scissor Runs – arms and legs stay straight, press back heel down into ground with each jump (body slightly forward)
4. Pogos
x2
