Powerful Tabata Training

Why Tabata Training

Tabata workouts are very effective in burning calories and boosting your metabolism.  Tabata training is a fast and effective way to stimulate your muscles for positive change! One aspect of Tabata training is you are working 1 exercise at a time and doing 6-8 sets while being timed.  You will truly feel a burn in your muscles and this is what we want.

You will want a timer to do your Tabata workout.  I love the “Seconds” app.  Do the paid version so you can keep your workouts on your phone or tablet.

Demonstration Video:

Directions

You will do 6 sets of the first exercise before moving on to the 2nd exercise.  Each exercise is 20 seconds long with a 10 second rest.  Once you have completed the 6th set of the first exercise, rest for 45 seconds to 1 minute.  Start the 2nd exercise.  Continue until you are finished with the workout.

Exercises

Inchworm:
Start in standing position.  Bend at waist, place hands on the floor or a mat and walk out to plank position.  Walk yourself back to standing.  This is 1 rep.  Repeat for the allotted number of reps.

Jump Squats:
Start with feet together and jump to a plie position.  Land lightly, squatting with knees going in the same direction as your toes.  Jump back to starting position. 

Modification:  Step out to a plie squat.  Return to starting and repeat on the other side.  Take out the “jump.”

Mountain Climbers:
Get in high plank position.  Quickly alternate bringing knees to chest.  Do this for an allotted time.

Wall Squat:
Find a space on the wall.  You can use an exercise ball behind your back or just use the wall.  Get into a squat position with your knees at a 90 degree angle.  Squeeze your glutes, quad, and hamstrings as you hold for at least 30 seconds. 

Curtsy Lunge with Bicep Curl:
Dumbbells in hand.  Step to the right bringing left leg behind you as if you were going to curtsy.  Lower down.  Step to the left.  Come back to center and do a bicep curl.  Raise dumbbells to shoulder and lower.  You can have your palms facing upward or facing each other.  This is ONE rep.  Repeat for 12 reps.

Pulsing Squat: 
Get into squat position, keeping knees the same direction as your toes.  Abs tight.  Pulse for the 20 seconds.  Squeeze your glutes the entire time.

Important Links

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