I am very excited to present to you my very own TABATA workout! This routine will take you about 45 minutes to complete if you strictly follow MY Tabata timing which is 30 seconds on/10 seconds off. Please be sure to follow the information below so you can time your rest correctly and get the most out of your precious time!
For Tabata Circuits:
- 30 seconds ON/ 10 seconds OFF
- Four rounds of each move before moving to the next move
- Perform each exercise in the circuit for 30 seconds, then take a 10 second break and repeat three more times before moving to the next exercise
- [x2 R x2 L] This means you do two intervals on the right before moving on to do two intervals on the left
*Traditional Tabata in “On” for 20 seconds. If 30 seconds is too much for you, modify to 20 seconds on/10 seconds off
Deep squat followed by an explosive jump, landing back into a squat. Continue for 30 seconds without stopping.
Standing on a single leg (SL), lower into a dead lift, then spring straight into a single leg hop. Repeat for 30 seconds on the same leg without stopping or lowering your raised leg. I hold a 10 lb dumbell to up the intensity.
Lunge forward, then while in a lunge position spring into a single leg jump on your front leg before lowering back into a lunge. Repeat on the same leg for 30 seconds
This can be performed with a dumbbell if you do not own a kettlebell
Perform a side kick with your right leg followed by a tap with your left, repeat for 30 seconds without stopping
Squat down and touch your left hand to your right toe. Jump up explosively and repeat on opposite side without stopping.
Come into side plank on your elbow. Dip your hip to tap the floor then rise back into a plank. Continue for 30 seconds.
Lay on your back with your legs straight in the air (or on an angle for more difficulty). Raise a 5-15 lb dumbbell to your toes then chop over to the right side. Lower and repeat for 30 seconds. Complete 2 sets on the right before moving to the left side.
Kick one leg forward and then the other without ever letting both feet touch the ground. Continuously kicking while jumping for 30 seconds
On a single leg, kick the raised leg forward, to the side, then to the back then repeat without putting the raised leg to the ground. Continue this balance move for 30 seconds
Sit on your butt and balance into a ball with your knees tucked to your chest and your arms circling your knees. Extend into boat pose then return to your “popcorn kernel”. Repeat for 30 seconds
Lay on your back with your arms and feet spread out like a star. Lift your left leg and your right arm to meet in the middle and lower. Repeat for 30 seconds without resting, after two rounds switch sides
Come to plank on your hands or forearms. Lift your right leg a few inches and then out to the side. Bring your leg back in line with your body. Continue alternating legs for 30 seconds
Burpee Mountain Climbers: Simply do 10 mountain climbers then come into a squat thrust like a normal burpee, repeat continuously for 30 seconds.
Standing Switch Kicks: These are hard to portray in a picture. You are switching the kicking leg while in the air. These should be done at a fast pace and you should never have more than one foot on the ground at a time.
Wiper Planks: These can be performed on your hands or down on your forearms. Planking on your forearms is going to activate more abdominal muscles. By this point in the workout you may be spent, and need to modify to your hands like I am in the photo. Don’t hesitate to push yourself!
To up the intensity even more, you can add dumbbells to the majority of the moves or up your weight.
This workout will take you about 45 minutes. Don’t forget to warm up and cool down!
If you would like an e-mailable version of the workout, please do not hesitate to e-mail me at firstname.lastname@example.org