Tabata Time – Print Workout Here
Looking to really get deep into your muscles today so you can feel the burn and incinerate calories? I hope so, because today you have a tabata time workout, and I only need 20 minutes of your time. Let’s do this!
What you will need:
- Jump rope and workout mat
Warm-Up
- Included in your workout
Workout
Complete each of the exercises below for 20/10 and a total of 8 sets before you move onto the next exercise.
- Jump rope – You know the drill, either you’re using a jump rope or you’re simulating it. Just make sure you move those arms so you can warm your shoulders.
- Knee slam, right side – Start with your right leg roughly a foot behind your left leg so you have a strong stance. Be sure to gently bend your left knee throughout the exercise. From here, slam your knee up off the mat to work your cardio, arms, abs and legs.
Note: Always make sure your feet are staggered (right behind your left) so you can really work your muscles properly. Don’t forget to lift the mat up as high as you can so you’re getting the extra shoulder work in. - Knee slam, left side – Same as above, but on the opposite side.
- Jump squats – Standing with your feet a little further than hip distance apart, explosively jump your body up as high as you can, and then land low, soft and quietly to protect your knees.
Modification: If your knees can’t manage the jump comfortably, or you get too tired, please do a squat pulse instead. - Half burpee in table top position – In a table top position (on all fours), lift your knees off the ground about an inch. This is your starting and ending position. From here, you’re going to jump your feet wide on each side of your hands, lift your body into a low squatting position, and then drop your hands and jump your legs back into the hovering table top position.
Note: I want your legs always bent, so do your best to stay in a squat position when you jump in. Don’t stand all the way up like you normally would in a burpee. This really works and burns the legs. To help relieve any potential back pain, squeeze your shoulder blades together when you come up.
Modification: You can eliminate the jumping and do this by walking out and in.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaty and feel sexy!
Ashley Dale Roy
Holy Shit!!!!
Thanks Ash
Haha – anytime Jen!
Awesome. Killer :)
Badass!
I’m going to go Puke now….THANKS!!
Hahaha that wasn’t really the goal, but glad you felt it. I hope you’re still ready to rock tonight in class. No excuses!
Another awesome workout!…Thanks Ash ….probably won’t thank you tomorrow though :)
So pumped you did this Tracey! Nice way to keep you warm and cozy (aka – sweating your ass off) in the comfort of your own home!!
That was an intense workout Ash. Sweating buckets and my legs are killing me. Thanks Ash
You did it! Way to go Dawn. Yes it was intense – we struggled along together, but survived and conquered!!! Bam.
Awesome workout…. Just what the doctor ordered!!!
Even better than an apple a day!
Not going to lie found this time a lot harder, but seeing you not feeling 100% either but rocking it motivated me despite how I was feeling. Thanks Ash!
That’s great Jo-Anne! I hope it helped to workout the lingering cold you were battling!
Just what I needed at the end of my work day thanks Ash!
My pleasure! You seem to really enjoy this one Jo-Anne! It must work for you.
Took yesterday off and started Week #2 of personal challenge today – this one was killer on my quads, especially that last round!! I’m drenched!
Wooohooo! Drenched = huge success!
legs are gonna hurt :)
That’s a wonderful feeling isn’t it?!
done
Exactly what I needed after the weekend, a good leg burn!
Glad to hear that! Enjoy your day lady!
My armpit muscles are killing me from yesterday so lifting today was hard! Lol
My armpit muscles are killing me from yesterday so lifting today was hard! Lol
I bet! I have the same feeling from a workout the other day. Keep saying my boobs hurt lol
That was intense. Feels great. Love the sweat.
Beauty! Intense and sweaty make me happy!
Sweaty up in here! That was a great one!
Unreal! Glad you enjoyed it!
Thanks Ashley. Actually did the pyramid workout today…. I’m all out of sync.
Still on my knees; but push ups are definitely getting stronger. :)
That’s great progress in a short amount of time. Good work Jenn!
done :) thank-you!
My pleasure!
Patricia and I did this one together. We were afraid of the burpees when we read the description. It was a killer and we don’t want to do this one again anytime soon. LOL But as always thanks Ash!
Good thing you had a workout buddy for it, because I doubt those burpees would have been done top notch without someone watching you ladies lol.
My poor bum. That one hurt.
Solid ass workout…no pun intended ;)
DONE! Felt good. :) Thank you!
Yay you’re welcome lady!!
Legs are shaking! Thanks for the sweat fest :)
You’re more than welcome my friend!
It burns!!!
Sure does!!
Looking forward to not being able to sit down on the loo tomorrow lol
Hah yeah right! You could always hover and squat some more instead of sitting all the way down ?! Lol
Woops! I fell off the band wagon, but I’m trying to get back on! Legs are definitely feeling it – Thanks for the great workout!
Yay great to hear from you Sandie!!!! Set your calendar for this week and make it happen!!!
Done.
Amazing have a great day!!
No burpees is a good burpee.
Ow!
Haha “buck furpees”
Great start to the day!
Beauty! Way to start your day ; (
Oooops.lol….;)
Great way to start a day off work!
Yeah good for you!!!
Great workout!! I am behind so did this one + the pyramid one from last week! Man, I’m done and a sweaty mess! Lol
Wow that’s impressive! Good for you Michelle :)
Lol sweat fest for sureeee can’t believe it’s week 4
I know right!!?? You’ve been rocking it hard core for a good couple months now. Glad I’m still making you sweat ;)
done
👍👍
This workout was motivated by Emily who kicked ass and got her final stripe for her white belt in jujitsu! Next is grading for her yellow belt….She worked hard and motivated me to kick ass tonight as well….woot woot thanks EM! so proud!
Wow you should be!! What an incredible sport to bring up her confidence and keep her fit. Love it. She does rock!
Sweating buckets doing this outside this morning. I was tempted to jump in the pool at 57 lol
That would have been something to see!!! You rock Ash!
Catching up! 2 workouts back-to-back! Thanks so much Ashley! Feeling energized!
Rock it lady!!
After a week of being sick this was a great workout to sweat the bug right out of me lol. Thank you!
Yeah it can help!! Welcome back Ash!