It’s time for Tabata!! Tabata training is a very specific version of interval training: you perform 8 rounds of the same exercise for 20 seconds on/10 seconds rest. The idea is to go as hard as you can for the 20 seconds, knowing that shortly you will have a break.
This high intensity, short duration training allows your metabolism to work “anaerobically” – or without oxygen. (Soon I will write about the benefits of tabata and anaerobic interval training – so keep an eye out for that!)
Anyways, below is a GREAT tabata workout! The cool thing is that anyone can do this workout because it is all up to how hard YOU push yourself, you are only doing the amount of reps that YOU can do in 20 secs. Now go set a timer and kick some butt! 🙂
Do 8 rounds of exercise #1 (perform the exercise for 20sec, then rest for 10sec. 20 on, 10 off….for 8 rounds). After all 8 rounds of exercise #1, rest for 1.5-2 minutes, then repeat with exercise #2 and so on!
- 3ea High Knees + 3ea Mountain Climbers (Run in place bringing each leg up to 90 degrees three times, then drop into a plank position and do 3ea leg mountian climbers – bringing knee to chest; then go back up for high knees; repeat until the 20 sec is up)
- Box Jumps (The higher your “box” or step the harder! Knee problems? Do box step ups)
- Burpees (Easier: Place hands on couch/box/chair instead of ground)
- Weighted Jumping Jacks (Hold something in each hand that is 3+lbs; Easier: regular jumping jacks)
- 15m Sprints (Easier: Sprint forwards 15m, then backwards jog 15m)
- Lateral Leaps – aka “Speed Skaters” (Leap from one foot to the other laterally (side to side), try and only have one foot on the ground at a time; Harder: Hold some sort of weigh at your chest, as you land on each leg reach the weight out in front of your shin – keep back straight!!)