I have blogged about tabata workouts many times in the past but they are the ultimate in getting a quick, high intensity workout in. Last Friday night I only had about 30 minutes to squeeze in a workout. I warmed up with 2.5 miles on the treadmill (20 minutes) and then completed tabata intervals of six different movements. I was GASPING for air, my heart was beating and I was sore the next day. It was way more challenging than my treadmill run!
Traditionally, tabata intervals are 4 minutes of 20 seconds on and 10 seconds off for a total of eight rounds but I cut that in half and did 2 minutes/4 rounds. Essentially, you are performing 30-50 reps of each movement in just 2 minutes. It’s intense! It’s crazy that I was SORE the next day after a 12 minute workout.
Here’s the workout I did…
The workout uses a mix of bodyweight, Bosu ball, kettlebell and gliding disk movements. You can sub bodyweight push ups and crunches for the Bosu, dumbbells for the kettlebell movements and bodyweight mountain climbers for the gliding disk if you don’t have access to that equipment.
Feeling ambitious and have more time? Do this workout twice through. I guarantee you will feel the burn with one round but two will take it to another level! Also, I gave myself an extra challenge by counting how many reps I got in the first interval and trying to match it for the next three. HARD!
Let me know if you have questions or feedback! Enjoy! 🙂