A quick tabata workout that will work your entire body and torch calories under 20 minutes.
Tabatas are my go-to workout for busy days chock full of errands, to-do’s, and client work.
A tabata is a four minute intense exercise where you work for 20 seconds and rest for 10 seconds. Repeat the same move for a total of eight rounds. Since I like to shake things up, I use two different exercises into one complete tabata. You can read more about the benefits of the tabata workout and learn how it came to fruition here.
Alright, maybe this is not a TRUE tabata, however it is a great way to torch calories and elevate your heart rate. In this particular workout, the first set includes ½ burpees and sumo squat jumps. Perform the ½ burpees for 20 seconds, rest for ten seconds, then perform the sumo squats for 20 seconds, rest for ten seconds. Repeat the sequence for a total of four minutes. Then move on to the next two exercises for four minutes. Repeat. The key to any tabata or HIIT, is to go ALL OUT during the work periods. Push as hard as you can and then give it a little more. You should be gasping for air and possibly swearing after the twenty second work period.
Here’s the tabata workout:
- 1/2 Burpees (I call them ½ because I skipped the push up)
- Sumo Squat Jumps (feet more than hip width distance apart, toes pointed out, squat down, then explode up)
- Tuck Jumps (jump as high as you can bringing your knees to your chest)
- Bear – Kick Throughs (start on hands in knees, pivot to your left and kick left leg up, go back to all fours, then repeat other side)
- Standing Mountain Climbers (raise knee to elbow, then switch as fast as you can)
- Donkey Kicks (start standing, then place two hands on floor, kick legs and feet up, repeat)
- Reverse Lunge to Single Leg Kick (Right & Left)
- Plank Up Downs (Straight plank to forearm plank)
For the warm-up before the tabata, I started with 30 seconds of running in place, 30 seconds of jumping jacks, and large arm circles, however do whatever warm up you are comfortable with and make sure you cool down with some self-myofascial release massage – also known as SMR or foam rolling.
Remember… you can always modify, regress, or progress any of these exercises. For instance, maybe you aren’t ready for the plank up downs – try holding a plank instead. This is the great thing about any of these workouts; I design them so there is always room to modify or challenge where my clients are currently at in their exercise journey. If you are looking for something less intense, check out my full body blast routine here.