The Perfect Intro to Tabata

Get ready to move fast with these 4 Tabata interval sets (20 seconds of work, and only 10 seconds rest, for 4 minutes)! Keep your heart rate up working as hard as you can during the “work” phase of the interval. Complete as many repetitions as possible during that time — be sure to track and record how many repetitions you do! There is a 1 minute break between each circuit. This will not only test skills such as speed and power, but also strength endurance and can be used to find your lactate threshold heart rate. *Exercises can be easily modified to low impact by not bounding or jumping during the movements.

20 Total Body Minute Tabata Workout

Circuit of 2 rounds

Body Weight Alternating Jump Lunge 20 sec

Rest for 10 sec

Squat Jump 20 sec

Rest for 10 sec

Jumping Jack 20 sec

Rest for 10 sec

Running in Place 20 sec

Rest for 10 sec

Repeat

Rest for 1 minute after repeating Circuit 2x

Circuit of 2 rounds

Sit Up 20 sec

Rest for 10 sec

Bicycle Crunch 20 sec

Rest for 10 sec

V – Up 20 sec

Rest for 10 sec

Heel Tap 20 sec

Rest for 10 sec

Repeat

Rest for 1 minute after repeating Circuit 2x

Plank Exercise Photo by Andrea Piacquadio on Pexels.com

Circuit of 2 rounds

Piked Push Up 20 sec

Rest for 10 sec

Cross Body Mountain Climber 20 sec

Rest for 10 sec

Plank To Push Up 20 sec

Rest for 10 sec

Bear Crawl 20 sec

Rest for 10 sec

Repeat

Rest for 1 minute after repeating Circuit 2x

Circuit of 2 rounds

Burpee 20 sec

Rest for 10 sec

Skater 20 sec

Rest for 10 sec

Body Weight Squat 20 sec

Rest for 10 sec

Mountain Climber 20 sec

Rest for 10 sec

Repeat

Body Weight Alternating Jump Lunge

1. When you’re in the lunge position, keep your legs, knees and body all at 90 degrees to one another. 2. When you jump, you land with a soft knee right back into the lunge position with your upper body over top of the back knee.

Squat Jump

1. Start by slowly descending into a squat by sitting back into your hips and knees. 2. Push the floor away and fully extend your hips and knees, leaving the floor as you come upwards. 3. Land softly under control while keeping the knees in line with your hips and feet, not allowing them to cave inwards.

Jumping Jack

1. Keep your arms extended. 2. Jump from your legs.

Running in Place

1. Try to be light on your feet. 2. Maintain proper posture as you run on the spot. 3. Pull your knee up until your toes are pointing to the floor then back to the ground. 4. As one foot touches the ground, start pulling up the other knee until your toes are pointing to the floor then back to the ground. 5. While doing this, make sure your arms are also moving. 6. Do this as quickly as you can.

Sit Up

1. Lie on your back on the floor with your feet shoulder width apart. 2. Begin by lifting your upper body up until you are sitting up straight with your arms either at your sides, crossed in front of you, or behind your head. 3. Lower your body back to the floor. 4. Make sure that you do not use your arms to swing your body up and make sure that your feet remain touching the ground at all times.

Bicycle Crunch

1. For the bicycle crunch, sit on your pelvis or your sit bones with your feet off the ground and upper body tall. 2. Bring opposite elbow to the opposite knee. 3. Twist between your pelvis and your rib cage.

V Up

  1. Lie on your back with your legs straight and your arms stretched out overhead. 2. Raise your legs straight up while also lifting your upper body off the floor and reach your hands toward your feet, keeping both your arms and legs straight. 3. Slowly lower your upper body and legs back to the floor, returning to starting position.

Heel Tap

1. For this exercise, shorten the distance between your pelvis and your rib cage. 2. Try not to strain your neck by leaning forward with your head excessively. 3. Lie down on a mat. 4. Sit up and touch the heel alternately, left to right as you stay up and crunch forward.

Piked Push Up

  1. Get into push up position, palms flat on the floor and slightly more than shoulder-width apart, your feet should be together and your legs straight. 2. Walk your feet towards your hand, lifting your butt into the air. 3. Press up through your shoulders, hold then return to starting position.

Cross Body Mountain Climber

1. For this exercise, ensure that your abdominals are on and tight. 2. Bring your knee from one side of your body towards the opposite elbow. 3. Move your feet as quickly as you can.

Plank To Push Up

  1. Lie face down on a mat with your legs straight and arms tucked in by your sides with elbows bent. 2. Raise your body up into the top of a push up position, resting on your hand and toes and hold briefly. Keep your back flat and head looking down at the floor. 3. Return to starting position.

Bear Crawl

1. Start in a position similar to a plank, but with one side of your body’s arm and leg far apart from one another (both extended), and one side of your body’s arm and leg close together (touching knee to elbow on that side if possible). 2. From here, keep your body high while staying as square to the ground with your hips and shoulders as possible. 3. Next, simultaneously reach as far forward as you can with the hand that is furthest back (the one touching your knee), and step forward with the foot furthest back (the one stretched out). Keep your core engaged. 4. Repeat alternating sides until provided reps or distances are completed.

Burpee

  1. Start in the top of a push up position. 2. Jump your feet in, bringing your knees to your chest while keeping your hands on the floor. 3. Come to an upright position and jump into the air, raising your arms overhead. 4. Return to the mid position and then jump your feet back out to a straight position.

Skater

1. Jump side to side on one foot. 2. Make sure your back foot doesn’t touch the ground for the advanced level.

Body Weight Squat

1. When performing the squat, let your body weight shift back into your heels as you sit your hips back. 2. Keep your knees as far back behind your toes as possible. 3. Keep your chest up and back held in neutral position or with a slight arch. 4. Prevent yourself collapsing forward as you perform a squat. 5. Make sure your toes, knees, and hips are all in line as you squat back.

Mountain Climber

1. Begin in a pushup position, with your weight supported by your hands and toes. 2. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position. 3. Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. 4. Repeat in an alternating legs.

Remember to:

Cooldown

Stretch

Rehydrate

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