I have an awesome quickie workout for you guys. It’s high-intensity and doesn’t require any equipment, so you can do it just about anywhere. All you need is a little bit of space!
In case you’re unfamiliar with Tabata workouts, here’s what they’re all about…
A standard Tabata circuit is four minutes long and broken up into intervals of 20 seconds of work, followed by 10 seconds of rest. Referencing the workout above, you’ll perform the first two exercises, alternating each one, for 20 seconds with 10 seconds of rest. So, for example, you’ll do as many Jump Squats (each with a 2-second hold) as possible in 20 seconds (hey, high-intensity!) and then rest for 10 seconds. Then, you’ll perform Mountain Climbers (same goal: high-intensity!) for 20 seconds and then rest 10 seconds. After that, you’ll return to the Jump Squats for 20 seconds, followed by 10 seconds of rest, and so on for a total of 4 minutes. (You’ll perform each exercise 4 times.) You’ll perform the second Tabata (High Knees + Curtsy Squats with Lateral Kicks) and third Tabata (Jump Lunges + Single Leg Deadlifts) the exact same way (20 seconds of work + 10 seconds of rest). Ideally, you’ll move from one Tabata to the next without rest, but if you need a second to catch your breath, so you can go all out on the next Tabata, go right ahead!
As you guys know, I love quick and sweaty workouts. They’re efficient, effective, and give me the most bang for my buck when it comes to fitness. I also love these kinds of workouts because the more you put into them (i.e. effort, heart), the more you get out of them (i.e. calorie burn, results). Like with anything in life– training for a marathon, advancing your career, or spending time with your family– it’s important to give your full effort and really live your life to its fullest.
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9 Comments
I love quick, effective workouts like Tabata and HIIT. Definitely pinning for days when I need a good seat in no time. Curtesy lunges are a personal favorite, love to see them as part of the workout!
I can never say no to a go sweat session! This looks fun and I can’t wait to try it once I’m recovered from my hip surgery. The doctor just released me to start biking this week. Baby steps right?
That’s great! How are you feeling?
So much better than before the surgery. I never imagined a day without pain and now I have that. It feels like a dream! Now it’s just a matter of learning to walk again which is easier said than done.
I just found your blog and I must say it’s awesome! I love all the healthy recipes and workouts you post! I also love Tabata workouts! I’m going to try and do this quick Tabata workout this week! Keep the workouts coming!
I’m always on the lookout for the best health and fitness blogs and I love yours! the design, the workouts, the recipes… it’s full of original and new exciting ideas.
Tabata is perfect for those who don’t have sufficient time for workouts. I love it since it gives benefits of both aerobic and anaerobic exercises….also does not require any equipment. Although it’s super effective and super fast but it’s not all that easy. Even though its only 4 minutes long, it’s very intense.
WOW! It’s so rare to find such a great workout routine, very detailed and with pictures 🙂
love it!
Great! Only 4 minutes for Tabata Workout, don’t use any machine.
But one time/day?