Tabata Time – Print Workout Here
I’m not sure what it is about tabatas that people love, but I know personally do because I only have to focus on twenty seconds at a time. It’s not a big mental hurdle – it’s easy to jump over, and you only need to focus on one step at a time! Today, I only need about 24 minutes of your time. Let’s do this!
What you will need:
- Weights
Warm-Up
- Included in the workout!
Workout – 20/10
- Jump rope – Whether you are actually using a jump rope, simulating it, or marching on the spot…just get moving and warm up!
x8
- Speed skater jumps – I used to call these ski jumps, but when I was trying to explain them it seemed more fitting to call them speed skater jumps, so from now on…that’s what they are. Think about a speed skater, how much they bend over their front leg and extend their back leg off to the side behind them. You are replicating this, but jumping from side to side instead of skating it.
Modification: If this bothers your lower back at all, simply lift your body from being bent over your front leg.
x8 - Low squat with shoulder presses – Please watch the video for this one! There is more technique than the name calls for.
x8 - 180 jump squats – Looking forward, jump your body from left to right so you’re making a complete 180 turn. This is a burner, so it is crucial you pay attention to your form and ensure you’re bending your knees and sinking into your squats.
Modification: If you cannot jump this that’s totally cool – don’t move into 180 turns, just squat!
x8 - Alternating lunges with bicep curls – Alternate into backwards lunges while also doing bicep curls at the same time. Keep your body upright, and don’t use momentum to complete the bicep curl – control it!
- Flutter kicks– With your hands behind your head hold it up in a small crunch position while flutter kicking your straight legs up and down.
Modification: If you need a break for your neck or lower back, place your head on the ground, and place your hands under the fleshy part of your bum chick.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaty and feel sexy!
Ashley Dale Roy
This was a fun one. Love the tabatas!
I love that you define ‘fun’ the same way I do!! You’re so hardcore Krista!! Good work.
Totally agree. Love tabita :)
Those 180 jump squats killed me! As always, thanks for joining me Pat!
Great Workout :) My abs are hurting
It’s hard to get you sore Ash, so this is fantastic news in my eyes!! Thanks for joining me!
Tabata is my FAVOURITE!!! It goes by so fast. Love this workout! A great one to start my week with!!
Jenna!! Thanks for commenting and letting me know what you’re up to, and what you’re enjoying, Tabata seems to be a favourite, so you will be seeing more of these in the New Year too. I hope your wedding prep is going well!
thanks for the workout! I liked the variety of exercises. The time flew by!
I love the feedback – you all seem to love the tabata! Thanks Allison!
great work out! I have a feeling I will feel that one tomorrow!
This was a tough one. Way to go Lindsey!
Wow, hard one Ash!, Thanks for that!
It sure was – good work Tracey!
I’m back and I hated not working out for so many days…this workout was a good way to come back into my routine! Thanks Ash!
Rufaida I’ve missed seeing you on here the last couple weeks! Nice to see you back. Keep this up so Saturday doesn’t hurt so bad LOL.
This was a great workout, glad I was able to stay till the end. Feeling good after though … :-)
Amazing! So happy to see you on here Moin. Good for you!
That was tough!
Definitely, so way to go for sticking with it even with the time change!
Killer workout Ash! Thanks a lot! I love this challenge, thanks for doing it!
My pleasure Krysta! Glad you joined us!
Love tabatas!!
Thanks Ashley.
Me too! One of my favourites.
Tabata is a favourite … Thanks
My goal is to be able to do those 180 jump squats for more then two rounds. And hope my bladder doesn’t fail me with all the jumping!!! Lol. That was a wicked workout! Tabata is fun!!!!
That’s a good goal! Mark this down and come back to it in a couple weeks to see how you do. In the meantime, do some keegles to strengthen your pelvic floor so you don’t feel like you have to pee while jumping around ;)
Those 180 jump squats are killer! I needed to do the modified version in-between rounds. Thanks Ash!
My whole body is very sore this morning
That means you pushed hard! Way to go. Maybe go for a walk today and stretch a little. That will get you ready for the next challenge :)
Something to come back to!
Another great workout. Love Tabata!!!!!
People just love tabata! It’s awesome
Loved the tabata- goes super fast! The jump squats were too much for my back today but I got halfway before I had to modify.
Oh wow good for you! Glad to hear you listened to your body and modified it. We dont want you out of the challenge!
that was slightly painful lol
Oh just slightly!
Week two starting off on a good foot, no burpees!! But still killer legs with the jump squats loved it and Loved this workout good feel all around!
Those jump squats are somewhat manageable when done tabata style
Awesome workout! loved the jump squats they BURNED!!!!!!!! Was tired before I did it and now feel alive again :)
Unreal! I love to hear that!!
Another great workout; i’m super sweaty! Thanks Ashley!
You rock Allison!
OUCH!!!
Exactly!!
I love the tabata workouts!! I had to alternate the 180 jumps with stationary squats, they were extra tough. But I’m super sweaty now, great start to the day!! Thx!
I’m still a bit behind on the workouts, I’ll get caught up for next week ;)
It’s awesome you modified and didn’t juat stop Cara! Good for you. Maybe try a double one day you have extra time and catch up that way.
Getting caught up here too! Phew… I do love tabata-good workout and went by quick!
AmaZing! I bet you’re starting to feel it today
Wow I am a sweaty mess!! What a way to start a Sunday!!! Thanks!!!
Yahoo! Thanks for making me a part of your Sunday routine ;)