Tag Archives: tabata training

5X Tabata

10 Feb

Working out first thing in the morning on a Friday is the best decision ever made! It starts the weekend off on a healthy note, you don’t have to worry about it later in the day (especially after a long work week), and you’ll have plenty of energy for your Friday night festivities! Plus, it’s been shown that those who exercise earlier in the day make smarter food and/or drink choices at night..just sayin’ :).

It’s not like me to come to the gym early in the morning without a workout planned; I always stress to my clients and group-ex participants to never enter the gym without some type of plan practice what I preach.! Luckily, while waiting for the bus I went on Facebook only to find a Tabata workout staring back at me! Thanks to Lindsay, with a few adjustments to her workout, I was all set and ready to glistensweat!

Repeat the following 5 rounds of 4 exercises, 2 times through (equalling 8) for a complete tabata workout! Remember, proper form and safety cues!

Tabata 1:

  • burpees
  • sideways shuffles
  • jump squats
  • jumping jacks

Tabata 2:

  • medicine ball toe-taps
  • medicine ball squat toss
  • mountain climbers
  • alternating jump squats

Tabata 3:

  • high knees
  • push-ups
  • medicine ball hop-overs
  • “square” jumps (imagine a square is drawn, jump to each corner)

Tabata 4:

  • jump rope (with a real rope)
  • bench jumps
  • speed skaters
  • wall taps (stand in front of a wall, jump and reach as high as you can)

Tabata 5:

  • plank jacks
  • in & outs
  • russian twists
  • bicycles

A total body workout that incorporates cardio and strength done in less than 30 minutes? YES PA-LEASE!

Have a great weekend!! If you’re looking for fitness certifications-check out IFTA!

Total Body Tabata

25 Oct

HIIT is a huge trend in training this year and if you haven’t tried it-today’s your day! This weeks featured workout is a total body tabata routine. A typical tabata workout alternates 20 seconds of max intensity, followed by 10 seconds of rest for 8 rounds, totalling 4 minutes of pure hellbliss! You can use this format with both strength and endurance workouts.

Why is HIIT so popular? It’s considered by many to be one of the best training formats where you’re burning fat, not your own muscle tissue. This is because HIIT utilizes more fast twitch muscle fibers (type 2) which helps maintain lean muscle during cardio workouts.

Here’s a tabata workout that uses equipment: 20 seconds at a challenging weight choice -10 seconds of rest, 8x=4 minutes (each exercise)! Obviously, taper each exercise to meet your fitness needs! As always, proper form and safety cues! *This is quite lengthy-feel free to couple exercises together if you’re in a time crunch!

  1. push-ups (start on toes, then drop to your knees like i did..)
  2. squat jumps *body weight or light medicine ball
  3. b.o. rows *dumbbells or barbel
  4. jumping alternating lunges *body weight
  5. overhead triceps extensions
  6. stability ball hamstring curls (during the 10 seconds, try a hip press)
  7. stability ball biceps curls
  8. lateral/anterior raises
  9. v-ups

You willshould be sore the day after after this workout! I only do this so you’ll think of me :). Cheers!