Workout Wednesday: Body Weight Tabata
I am so excited to share with you my first workout! I wanted to make it relatively simple and easy to understand, but tough enough to really make you sweat. This workout follows a Tabata style. If you’ve never heard of Tabata, it’s a form of High Intensity Interval Training created in 1996 by Dr. Izumi Tabata from Japan. It involves 20 seconds of HIGH intensity work followed by 10 seconds of rest. Classically you repeat that 8 times for 4 minutes. I’ve changed that slightly to create 4 rounds. You’ll be doing 4 cycles (2 minutes) per round- to equal 8 minutes of high intensity work. I’ll show you the workout and explain the motions below.
Each round consists of 2 motions. For 2 minutes you will alternate between them. For example, in the first round you’ll do mountain climbers for 20 seconds, then rest 10 seconds. Then do pushups for 20 seconds, then rest. You’ll repeat that. Then move onto the next round.
The 1st round consists of mountain climbers and pushups. Both start in a plank position. For mountain climbers you’ll be bringing one leg in at a time, knee to chest and tapping in on the floor. Alternate quickly between your feet. ( I promise pictures next week!!!) Pushups can be done either on your feet or knees, but make sure to keep a flat back; no butts up in the air or sagging to the ground.
The 2nd round consists of v-sits and flutter kicks. Both start with you laying on your back. For v-sits raise your arms above your head then at the same time raise your arms and legs till your body makes a V off the floor. Touch your toes and lower back down. For flutter kicks, place your hands below your butt, and put your feet straight up in the air. Quickly make small back and forth movements with your legs. The lower your legs are the harder it is. Push yourself and see if you can hover them just above the floor!
The 3rd round consists of jumping jacks and burpees. Both start in a standing position. Jumping jacks are relatively simple, though if you don’t know what they are- message me and I’ll explain. 🙂 Burpees start with you standing. You’ll reach your hands to the ground and jump your legs out to plank position. Lower your body to the ground then reverse the motion. Push back up to plank, jump your feet in, stand up and hop! So fun!!! 🙂
The last round consists of thigh busters and log jumps. Both start in a standing position. For thigh busters, you’ll be doing quick alternating lunges. Jump from one leg to the next. From standing you hop out to a lunge, then jump up and switch legs. Oh yeah, they hurt. They aren’t called thigh busters for nothing! For log jumps, either place a dumbbell on the ground next to you or just imagine a log on the ground next to you. You are going to hop left and right over the log. You can either do this one leg at a time or for more of a challenge, hop both legs together.
So what do you think??? Are you ready? If you don’t have a clock or stop watch, there is a free timer online at www.tabatatimer.com. Please make sure to warmup before and cool down afterwards. Enjoy!!!!
Love and joy,
- Guest Post: A Trendy Tabata (fitnessandfeta.com)
- Tabata Tuesday! (prettyfitgirl.com)
- Tabata Routines (ilovethefitness.wordpress.com)
- Tabatas – Why everyone’s doing them! (joeneillfitness.wordpress.com)
- Weekly Tabata and WOD (bindileefox.wordpress.com)
- “Terrible Tabata” (concretencoffee.com)
- 20-Minute Tabata Workout (pumpsandiron.com)
- Tabata exercise (krrkblog.com)
- 4 Minute Tabata Total Body Workout (livinglavidalinda.wordpress.com)