Consecutive Tabata Workout
Print Workout Here
My new favourite way of doing tabata!! Today, instead of doing the same exercise for 20 seconds on and 10 seconds off for a total of 8 sets through before we hit the next exercise, we’re going to do six exercises in a row to keep things interesting! Today, I need less than 30 minutes of your time. Let’s do this!
What you will need:
- A set of weights to work those summer arms!
Warm-Up:
- Jump rope or simulated jump rope
Workout: 20 seconds on and 10 seconds of
Today, you will be doing each exercise consecutively, tabata style, for a total of 8 sets.
- One leg burpee, right – As you likely figured….a burpee on one leg. It’s really important to bend your knee deep and pull those abs in. Don’t make it about falling down to place your hands on the ground – bend your knee to get down to the ground.
Modification: If this is a little too intense for you, do the burpee with both legs, and feel free to even walk it out. Just make it happen ladies – this is the only exercise we have that really burns the fat today. - One leg burpee, left – Same as above on the opposite side
- Static squat – With your feet hip distance apart, drop that butt, lift those arms so your biceps are besides your ears, and hold that body static for 20 seconds.
Modification: If this bothers your lower back, please lower your arms to beside your body.
- Hammer curls – With your feet hip distance apart and your knees slightly bent turn your palms so they’re facing in towards each other. Keep your elbows in tight and don’t use momentum! You should feel this through your shoulders and biceps.
- Bicep curls – With the same stance above, turn your palms out and complete your pronated bicep curls to really work the front long head of your bicep. Keep your elbows in and don’t use momentum!
- Triceps kickbacks – Once again, with the same stance above, slightly lean forward by doing a pelvic tilt and the hold your elbows in towards your rib cage. From here you’re going to ‘kick’ them back so you can squeeze the back of your arms and tighten those triceps.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaxy!
Ashley Dale Grant
Holy sweaty I smell. Much needed after my Saturday. :)
Haha, I can relate with that!!
Did this badboy for fun today. Good one!
Haha right on!! Glad you enjoyed it. Have a great day!!
Loved this one! Sweaty and a little shakey!
You must have pushed hard if you were shaking too! Awesome work Rebecca ;)
This workout was a sweaty one for sure! Thanks!
I hope you drank lots of water than because it was a sweaty day lol
The one leg burpees are a challlenge! What a sweat.
They most certainly are and I bet you’re feeling them today!
I did this one again… Tabata Sunday – my new religion! Still challenged by the one legged burpee – subsituted with regular burpees and mountain climbers! Very sweaty! Happy Sunday!
Oh wow good for you! The one legged burpees are killer but don’t give up…maybe hit this one up one more time in a month and see how you compare!
Joining in as a sweaty mess. Feel really strong though. Thank you!
I’m busy tomorrow, so got this done today! WOO…I’m a sweaty sweaty mama!
Amazing job Mama!!
All done!!
Look at you go on hump day!!
One legged burpees?! Woah!
It’s amazing right?! You love this shit!!!
Done. Feeling great!
Awesome stuff. And what a beauty day to be feeling great on!!
Sweat and tears went into this workout … had the HIP cranked!
RIP Gord
Sorry for the late response!! Is it weird I love that. I have some good cries while working out. It’s such a release! I’m glad it had that affect. I bet you felt good after.
Great workout! Did it outside this evening with the baby in her exersaucer. Much needed workout today :)
That’s amazing Tiffany!! So happy you snuck it into this beautiful weather we’re having!! (Sorry for the late response)
Don’t love one legged burpees but pushed through! This one was challenging.
Nice work!
super sweaty!!! Thank you!!!
You’re most welcome!!! And you’re most awesome!!
Forgot to comment after doing this one yesterday. Question I was wondering while doing it – is it better for muscle definition and calorie burn to use heavier weight even though it may mean less reps or slightly lighter weight but more reps….or is it basically the same difference lol
We started the day at the mall for two hours out shopping for clothing for our photo shoot this weekend. My preschooler temper tantrumed the whole time. As she also did through this workout right now… it motivated me to push harder. Damn that felt good!!
I bet you needed it like crazy!! Hope the shoot goes great this weekend. Beauty weekend for it!!
Arms on fire? Check!! Awesome!
Boom ?
Sweaty Betty!
?? ? amazing stuff.
I am a sweaty mess. Those burpees KILLED me!
I can imagine!! You’re doing so well Catrina. I hope you’re proud of yourself!!
Amazing! Been sick all week. Finally found energy to squeeze a workout in. This was quite the welcome back:) Thanks:)
I bet!! Welcome back lady. Let’s keep at it. Keep responding and enjoy feeling better!!!
Forgot to comment yesterday when I did this… happy to report my biceps are nice and sore today.
I like that ? like the kind of sore where you’d prefer to use a straw!! Haha.
1 of 5 RF workout goals for the week. I need to stay focussed this week. Workouts and food. I got this! Thank you!
You’re most welcome!! Can’t wait to see how you do!!
This was great! And I thought I loathed burpees, but one legged well that’s a whole new level of torture ;)
Hahaha does this mean you love regular burpees now?
Armmmmmssssssss….. Yes! Thanks Ash!
Flex those babies ????
Holy am I dripping in sweat or what! Great workout – bye my arms are on fire lol
YOU ROCK!!!!
I forgot about the torture that is one legged burpees. Great start to the week.
It’s funny how we forget things that are super painful LOL
I was lazy last week living the cottage life. Then come back to one legged burpees! Wooo I learned my lesson. Lol soooo good and soooooo SWEATY!!!! Loved this Ashley! Thanks!!
P.s. my arms are shaking as I type this.
I’m glad you enjoyed your lazy week at the cottage, and I’m also glad you got super sweaty with these upon your return!!
Woozers one legged burpees!! Thought I was going to hate them but ended up actually liking them:) Great sweat session! Thanks ash!
You would totally love them, and I love that about you!!
Whew, that was a sweaty one!!! Thanks Ash :)
You’re most welcome! Nice work!!
Thanks Ash – I was super pissy today, such a foul mood, but that kicked me out of it!
Well the fact you got in there, in spite of the funk mood, is amazing! So happy it helped!
Holy Moly That was a sweaty one! Love a Tabata workout. Thanks Ash
Kicking butt this week Jen!!
Feeling good! Thanks Ashley!
Amazing!! Nice work Lisa!
Gosh I’m gross. Very shaky and light headed today so I could not bear those burpees and did modified ones and then lunges to stay upright but persevered. Maybe not enough calories combined with humidity but that was so tough for me today.
I wouldn’t doubt that is it! Glad you listened to your body, and didn’t give up!
Dang!! These one legged burpees aaaah!
They are getting a lot of air time this week from you ladies! The group agreement is that they’re hard LOL
I felt terrible today… headache, tired, just yuck but then I dug deep and knocked this off and it seems to have all melted away :)
So….did you dream up the one-legged burpee torture all by yourself? lol. Done!
Those burpees ??