Time for Tabata!

Yep, that’s right, it’s time for a Tabata workout!  I have a love-hate relationship with Tabata workouts.  They can be rough, but it’s always worth it in the end.  Here’s how it works- for each of the Tabata moves, you go 20 seconds on, followed by 10 secconds of rest, then immediately to the next exercise for 20 seconds on, 10 seconds of rest, then repeat for the total time allotted.  Now, these 20 seconds are not meant to be spent leisurely going through the motions.  Nope, it’s time to go big or go home!  The good thing about Tabata workouts is that, when you think about it, 20 seconds really isn’t that much time, so I think it’s easier to push through and give it my all.  I usually do more cardio-based exercises with the Tabata sections of my workout, then pair that with strength exercises so I end up with a good mix.

As I was writing this post, it just so happened that I came across this article from fitsugar.com.  It explains the benefits of and science behind Tabata training.  Fun fact: Tabata training can burn up to 13.5 calories a minute AND double your metabolic rate for 30min afterwards!  On that note, let’s get to it! 🙂

Tabata and Strength

Step By Step:

Burpees

Step 1: Place your palms on the ground

Step 2: Jump your legs back and touch chest to the ground (other option is to do a full push up)

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Step 3: Jump your legs back to starting position

Step 4: Jump, with arms in the air

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Mountain Climbers

Step 1: Start in straight arm plank position

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Step 2: Bring one knee in towards your elbow, switch legs continuously until your time/reps are over. (You can either bring knee to same elbow, or opposite elbow)

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 Elvis Squats

Step 1: Squat with your feet and knees turned out, holding a bar behind shoulders.

(You will have to imagine me with a bar over my shoulders…apparently I need to invest in a little more exercise equipment)

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I am a believer that you can’t take yourself too seriously, hence the dorky smile. 🙂

Step 2: Turn your body to one side, in lunge position

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Step 3: Turn back to starting position and turn to opposite side, then return to starting position again.

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Plank Jumping Jacks

Step 1:  Start in plank position, feet close together

Step 2:  Jump both feet wide and then jump back to starting position

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Single Leg Squat w/ Leg Lift

(again, with the imagination here…the leg you are not lifting can be on a step or box and you hold a bar behind your shoulders)

With one leg on a box or step, sqaut, stand up so you are standing on the box with one foot and simultaneously lift your opposite leg. Repeat on the other side.

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 Kettlebell Swings

Step 1: Holding a kettlebell or dumbbell, squat, bringing the weight behind your body

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Step 2: Swing the weight up to either eye level or above your head, depending on how much weight you have, using your hips (This is important! It will feel like you are doing a pelvic thrust of some sort 🙂 )

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V Sit-Ups

Step 1: Lie on your back with arms over head.

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Step 2: Using your core muscles, keep your legs straight and bring your hands towards your toes.

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