Tabata Time! Print Workout Here
You only need to focus for twenty seconds at a time, which means you can push like crazy here and not see the same exercise again after you complete eight sets. Today I only need 24 minutes of your time. Honestly this one is not that hard – let’s do this!
What you will need:
- Jump rope + dumbbells (I use 5 lbs weights but you can use whatever works for you!)
Warm-Up
- Included in the workout
Workout – 20/10
- Jump rope – Even if you don’t have a jump rope, simulate this because it is such and awesome warm –up!
Note: You can march on the spot instead if you prefer to be more gentle on your knees
8x through - Stationary lunges (alternate each set) with triceps kickbacks – With weights in both hands and your elbows tucked beside your rib cage, do stationary lunge pulses while you ‘kickback’ the weights and get a triceps contraction. Be sure to stay low in your lunge pulses and alternate which leg you have behind you on each set.
8x through - Open and close the window –Working your shoulders, abs, upper back and chest, this exercise is meant to be done with perfect form. Keep your knees slightly bent and your abs in tight, while you shoulder lift the weights in front of you, followed by opening the chest, and then bringing it back down to the center again before you drop it.
Modification: Do the exercise without weights and you will still feel it if you concentrate on your muscles.
8x through
- Jump rope – Same as above – let’s get that heart pumping again!
8x through - Squat pulse – With your legs a little wider than hip distance apart, drop your butt, keep your back flat, and your chest up while you pulse your legs and work those thighs.
8x through - Low plank – With your elbows down and your shoulders directly over top of them, hold your hips in line with your shoulders to have a nice flat back while you work your core. Be sure to stay forward with your abs pulled in nice and tight!
Modification: Come down to your knees if you need the break for your lower back
8x through
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaty and feel sexy,
Ashley Dale Roy
love tabatas!!!! Even William (my 21 month old joined in on the workout!!!
Oh man that is pretty damn cute. Please take a picture next time! Glad you enjoyed this Kate.
Great sweat on. Much needed stress release today. Ty Ash
That’s excellent Patricia – glad I could help!
This one was FUN! It flew by (even though I messed up and did 30:10 intervals – ha ha!).
Haha that’s awesome you did extra Krista! Good for you. Glad you enjoyed it :)
Just finished this one! I love it!
Yeah so pumped you did this Patricia!
This one was great. I didn’t have dumbbells on hand so I did it with my resistant band. I definitely still felt it. Great workout. Loved it.
Amazing, glad to see you modified and worked with what you had Jess. No excuses! I like it :)
Painful
Haha awesome!
Great workout. Sweaty. Thanks Ash!
You’re welcome enjoy your day!!
This one I like! Thanks!
It’s a nice change from Fridays workout 👌
Exactly lol
Done! I want extra points because Charlotte sat on me during a plank and I stayed up! Lol
Yeah that deserves so extra points! Love to see you back on track like you had told yourself last week 💪
Just finished. Feeling challenegd but motivated …bring on the next work out :)
That’s unreal!! What a start you’ve had Lynne!
Done and Done!
Bam and Bam! !
Wahoo! Summer is here and I’m back into my morning workouts! See you Wednesday!
That rocks!! Best way to start your day.
Just finished the workout! Loved it! Gonna be sore tomorrow… LOL
This is the first workout for me with this online challenge, and I really love having the video to follow! It’s cool that you’re doing it too.. it almost feels like you’re there and keeping me going. Cant wait for the next one!
Love that I get to train you again and happy you enjoyed the first video. That rocks!! See you Wednesday!
Loved this one! A great way to start the week! Thanks!
Awesome stuff!! 💪
First workout of summer vacation. Yay. Legs on fire..gonna walk that out later this aft :)
Haha beauty day for a walk so that’s good!! Happy holidays!
Horse shoes for weigths and on the trailer deck you kivked my ass
Now that is creative! Like to see you sneaking me in during your summer holidays!!
First workout complete!! legs are sore so its working !! haha…now onto try to make these recipes lol
Welcome Lee-Anne!! Way to get right to it!
First workout complete!! legs are sore so its working !! haha…now onto try to make these recipes lol!
oops did it twice sorry everyone im new to this!
Great way to start the week!! Thanks :)
Yeah morning workouts for Cara again!! Happy holidays lady!
Awesome.. Done.
Welcome to the fitfam Naomi!!! See you Wednesday!
Can you say burn….
I most surely can!! Hehe 💪
Done! Felt the burn! Loved it! lol I always enjoy tabata ;)
One of your favourite for sure! Welcome back Michelle!
Done !!! And I had my youngest doing it with me today
That is so cool!! Planting those healthy seeds!
I love Tabata! my legs are on fire :)
Hopefully they are today too!!
Just did this one with my daughter. Thanks!
What a great example you are for you daughter. Planting those seeds early and I love it!!
Happy Monday happy first day of challenge! What a nice way to begin
Boom!! 💪💪
Done!!!! Feeling like a sweaxy hot mess!!!
Yeah I like that! Way to go sweaxy lady!!
Jeebus.
Haha welcome back!!
Done. Even got John to do it!
Haha unreal! High five Jess!
Great workout to start the week off :)
Yahoo!!
done
💪
Was so close to not doing this because I played volleyball tonight but had some extra time. So glad I did it :)
Two in one night plus volleyball! Don’t forget to rest hardcore!! Lol
Quick and sweaty… but I was really shaky by the last two plank holds
They are tough! Good work!
An enjoyable quickie. Thanks!
Aren’t all quickies enjoyable?! Lol
Sweating like crazy over here! Have I ever told you how much I love plank? More plank!!
More plank coming up!! Thanks for sweating with me 👌
Done! Loved this one!
Awesome sauce!
I’m so sweaty! Great workout!
Good stuff Anna!! Enjoy your day!
done :)
Yahoo!!
If I have to choose a favourite, it would be Tabata. Thanks!
You and most of the online training crew. So funny how people love it so much!!
So sweaty! Awesome work out. Time for a cedar planked salmon dinner now! #gainz
Hey hey hey!! Welcome online lady! Cedar plank is one of my favourites! Enjoy!!
Love my daily dose of Gordon and your great cat facts :)
Haha thanks! You would appreciate stuff like that lol
I’m so behind this week! But I got it done! Going to do yesterday’s workout tomorrow and Friday’s on Saturday. Phew!
Probably should mention I sprained my neck in an unfortunate skateboarding accident last weekend LOL.. too old for that shit.
What?! Sober? Lol. Give it some time to heal or modify when necessary. I belive I’ve done the same headbangin, no lie.
You can do it!! Or….a double one day! Exciting!
Done after a quick nine holes at the golf course.:) Those squat pulses, damn!
Oh wow! Golfing can be quite tiring so this is impressive!!
Done finally. Love 20/10.
It sure is easy to push when you know you only have 20 seconds to kick ass. Good work Stef!!
Done finally. Love 20/10,!
Done… I have some catching up to do this week. )
Maybe try a double one time!! Exciting ;)
Done. Going to try another one! Feelin’ fierce!
I like that! Props to you in this hot weather!
All done!