Good morning and HAPPY FRIDAY everyone! I’m going to start your weekend off with a bang… are you ready for this?!
Let me take a moment to give you a brief explanation of what Tabata is (no, it’s not martial arts or a utensil used to cook stir fry.) Tabata is high intensity interval training (HIIT), developed by a Japanese scientist- Dr. Izumi Tabata. It’s simply the best supra-aerobic cardio workout ever discovered, and it works the entire body. You need very little to no equipment. It can easily be done at home- or my personal favorite while traveling- in a hotel room! It’s also done as a strength training workout, but today, I’m going to focus on the cardiovascular training method. After all, I love the idea of starting my Friday off with buckets of burned calories, don’t you!?
Tabata burns 9x more fat than any other cardiovascular workout- yes, please!!! The training lasts four minutes… 20 seconds of work followed by 10 seconds of rest- repeated 8x. CHALLENGE yourself with this addictive format, and you’ll get results!
As with any other type of fitness program, be sure that you are in proper condition before completing the workout. I love modifications, and I show a couple options in my video, so please keep that in mind- you may need several weeks to build up to the high impact options I show here. Finally, you won’t want to do this cardio Tabata workout more than twice a week. Mix it up with some strength training and/or some yoga too.
Today’s workout is just over 20 minutes… that’s it! Let’s DO THIS!
Disclosure- I had just finished teaching two classes in a row when I made this video, so in watching it back, my form is a little less than stellar and I look pretty grumpy!
WARM UP: 5 minutes of jogging, marching, even a brisk walk- anything that works for you. We want to get your heart rate up gradually.
BLOCK 1: “High Knees”- 20 seconds, recover 10 seconds. Repeat 3x more.
“Hit the Floor”- 20 seconds, recover 10 seconds- 4x.
BLOCK 2: “Power Jacks”- 20 seconds, recover 10 seconds- 4x.
“Jump Rotations”- 20 seconds, recover 10 seconds- 4x.
*** 2 MINUTE RECOVERY*** Keep moving, resist the urge to flop down on the couch!
BLOCK 3: “Scissors”- 20 seconds, recover 10 seconds, 4x.
“Fast Feet”- 20 seconds, recover 10 seconds, 4x.
BLOCK 4: “Split Jumps”- 20 seconds, recover 10 seconds, 4x.
“Diamond Jumps”- 20 seconds, recover 10 seconds, 4x.
YOU DID IT! KEEP MOVING TO BRING THE HEART RATE DOWN GRADUALLY, AND GIVE YOURSELF A HIGH FIVE!!!
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