Shorter Than Tabata

by Nicole Maryse | Feb 6, 2017 | Body Weight Workouts, Members, Workouts | 56 comments

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What?! Is that even possible?! Well I’m here to say, yes. Yes it is. I did the style of training when I was training for the World’s Toughest Mudder back in November. It is awesome at spiking your heart rate then calming it back down then shocking it again. It really helps build endurance and it will FLY BY! It will only take 20 minutes with warm up!

What you will need:

Just your sexy self

Warm-Up:

Included in the workout! BOOM!

Workout: 10/10 3x thru then break for 30 seconds then repeat for a total of 3 times/set of exercises

High Knees – Run as fast as you can and get those knees as high as you can. If you can’t run this then march it quickly on the spot. Don’t hunch over and keep your belly button nice and tight.
Mountain Climbers – From high plank on your hands keep your shoulders right over your wrists and run your legs in towards your chest. Move quickly through this. Make sure your bum stays down and your back doesn’t arch.
Modification: If this bothers your wrists then go in to low plank (on your elbows) and elevate yourself on a couch, chair, stairs, banister, whatever you can. If you still building your core strength up then come to standing and do bum kicks, which is just running on the spot and kicking your bum.
Jump Squats – Get low in those squats and jump it up high and fast. Make sure you land soft and low in your legs to protect your knees. Also ensure that your knees stay back behind your ankles, you don’t want them coming forward over your toes.
Modification: Skip the jump and work on squat pulses to really burn your legs. Be sure to keep your bum back, chest high and back straight.

Shoulder Rolls – Stand tall and tuck your hips in so you are doing a pelvic tilt You can also squeeze your bum like you’re holding in a fart, it’s the same motion. Hold your arms out to the side and roll your shoulders back so its like tucking your shoulder blades in to your back pockets. Turn your palms to face the ceiling then flip them over to face the floor or back of the room. Keep your arms in line with your shoulders the whole time and be sure to be mindful of your hip placement. Make sure they are tilted forward so that your abs and glutes (butt) are engaged. If you want to make this tougher (which I don’t often recommend as it’s much harder to centrally focus on your shoulders and back) then grab two water bottles to increase the intensity. You won’t need much weight here for the burn.

Plank – Get on to those hands and make sure your chest is flat and bum is tucked in so again that same pelvic tilt. You don’t want your back pushing up between your shoulder blades or your tummy dropping down and bum high. If you want to jump the intensity on this while in plank squeeze your bum then using your energy try and bring your inner thighs together, then try and bring your hands together then your hands towards your feet/knees.
Modification: you can do this from your knees as well. Make sure you have that angle in your legs to create the core intensity. If you can’t do this from your wrists then you can do this from low plank elevated or low plank modified, be mindful of your upper and lower back placement though. You can also hold the plank the whole time if you wish and work through my turbo planks as I do.

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.High Fives For Sweaxy Times!
Nicole

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56 Comments

Catrina on February 6, 2017 at 5:53 am

Loved this style Nicole! It went by so fast :)
Reply
- Nicole Maryse on February 6, 2017 at 12:48 pm
  
  Isn’t it a blast!! You’ll be seeing more of it :)
Michelle on February 6, 2017 at 7:24 am

Really liked this one! Hard as f@*k, but liked it!
Reply
- Nicole Maryse on February 6, 2017 at 12:48 pm
  
  But its easy on the mind to only rally for 10 seconds! Way to go mich!
Lisa Zapfe on February 6, 2017 at 9:43 am

Love this style so much! such a great workout in a short amount of time!!
Reply
- Nicole Maryse on February 6, 2017 at 12:49 pm
  
  And you got a bit of a double whammy with classes mudder style recently too :) Great job lady!
Ashsavage on February 6, 2017 at 10:28 am

All done. Will do the challenge now.
Reply
- Nicole Maryse on February 6, 2017 at 12:49 pm
  
  Great pairing! Boom!
Nicole King on February 6, 2017 at 12:46 pm

Done. Loved it!
Reply
- Nicole Maryse on February 6, 2017 at 12:49 pm
  
  Yeah momma!
Nicole on February 6, 2017 at 4:19 pm

Done like dinner!
Reply
- Nicole on February 7, 2017 at 12:04 pm
  
  Yummy!!!
Priscilla Emanuele on February 6, 2017 at 6:04 pm

Done
Reply
- Nicole on February 7, 2017 at 12:04 pm
  
  Hells ya girl!
Jennifer Wiggans on February 6, 2017 at 7:02 pm

Liked this one!
Reply
- Nicole on February 7, 2017 at 12:04 pm
  
  Awesome Jenn!!
Patricia Best on February 6, 2017 at 7:28 pm

Loved that one!!!! Finished it off with the 30 push ups!
Reply
- Raya Ayer on February 7, 2017 at 9:05 am
  
  I finished it off with 31 push-ups beeatch!!! Lol. Hangout soon!!!??
- Nicole on February 7, 2017 at 12:05 pm
  
  Love the add-ons and competition!!
Becky McDougall on February 6, 2017 at 7:34 pm

Loved it, def saving for another time! Thanks, Nicole :)
Reply
- Nicole on February 7, 2017 at 12:06 pm
  
  You’ll be seeing more of this style for sure!
Stephrich17 on February 6, 2017 at 8:20 pm

Loved it!!! Thanks Nicole!
Reply
- Nicole on February 7, 2017 at 12:06 pm
  
  Hells yeah girl!!
Kristin on February 6, 2017 at 9:03 pm

Good one!
Reply
- Nicole on February 7, 2017 at 12:07 pm
  
  Thanks Kris! Way to push it!
Raya Ayer on February 7, 2017 at 9:02 am

Would love to see more of these Nicole!!! My favorite so far!!!! Thanks girl!!!
Reply
- Nicole on February 7, 2017 at 12:07 pm
  
  You def will Raya! Ive been getting great response from class and online for it! :)
Kim Judd on February 7, 2017 at 10:08 am

All done .. loved this one . Would love more like it ❤❤time flies by
Reply
- Nicole on February 7, 2017 at 12:08 pm
  
  You’ll be seeing more for sure Kim!!
Cara on February 7, 2017 at 3:57 pm

Bummed about missing class, but that was tough! Loved it though! Thanks Nicole :)
Reply
- Nicole Maryse on February 7, 2017 at 4:17 pm
  
  At least I still got to see you today! Great job!
Angelika Henning on February 7, 2017 at 4:27 pm

I liked the 10 seconds!
Did my 30 push ups to finish.
?
Reply
- Nicole Maryse on February 8, 2017 at 10:42 am
  
  holy machine! Love it!
April Patch on February 7, 2017 at 7:02 pm

This was great! I really liked it! The first set my heart rate skyrocketed!
Reply
- Nicole Maryse on February 8, 2017 at 10:43 am
  
  I know it’s amazing how fast it spikes in 10 seconds! Great job!
Amber Ashton on February 7, 2017 at 8:06 pm

Loved it! Thanks Nicole – loving the little challenges as well!
Reply
- Nicole Maryse on February 8, 2017 at 10:43 am
  
  Perfect Amber! Way to dominate!
Amanda Savoy on February 7, 2017 at 9:05 pm

Loved it Nicole! Those planks were awesome!!!!!
Reply
- Nicole Maryse on February 8, 2017 at 10:44 am
  
  The intensity change is so awesome eh!
- Amanda Savoy on February 8, 2017 at 6:29 pm
  
  If you had told me 2 years ago that i would love that or burpees I would have told you you were crazy. But that crazy shaking was amazing!
- Nicole Maryse on February 9, 2017 at 9:54 am
  
  Don;t you love those moves that you know used to kick your ass and now you dominate them! Love it!
Sandra on February 8, 2017 at 6:29 am

O.K., Nicole, I thought “how hard can 10 sec. on, 10 sec. off be”. Ha…I found out! Love all the variation you and Ashley provide.
Thank you!
Reply
- Nicole Maryse on February 8, 2017 at 10:44 am
  
  I thought the same thing when I did this to prep for the race. its a great fast ass kicker! Great work lady!
Kristina Bergeron on February 8, 2017 at 8:34 pm

Loved this style! Permission to do again ;)
Reply
- Nicole Maryse on February 9, 2017 at 9:54 am
  
  SAAAWWWEEEETTT! I loved it too so it will be back! I think its my new tabata!
Tracy Neziroski on February 8, 2017 at 9:33 pm

Done! That was a great one Nicole! I’m sweating my arse off!
Reply
- Nicole Maryse on February 9, 2017 at 9:54 am
  
  Weeee love a sweaty arse!
Patricia C on February 10, 2017 at 10:22 am

Love that workout. Sweaty mess. Ty nicole. Happy Friday
Reply
- Nicole Maryse on February 13, 2017 at 5:03 pm
  
  You’re a machine girl!
Jessica Hambleton-Bojda on February 15, 2017 at 9:51 pm

one tabata I could actually finish without breaks!
Reply
- Nicole Maryse on March 6, 2017 at 4:01 pm
  
  Yes! Way to go girl!
- Nicole Maryse on March 6, 2017 at 4:01 pm
  
  PS sorry this is like a month late in answering, I never got a notice about it and just saw it now :s!
Mandy Armstrong on March 6, 2017 at 5:30 am

Went by quick! Great workout!
Reply
- Nicole Maryse on March 6, 2017 at 4:01 pm
  
  Great job Mandy!
Jaclyn Bannan on April 8, 2017 at 11:31 am

Nice quick vacay workout overlooking the pool :) Life is good!
Reply
- Nicole Maryse on April 10, 2017 at 11:54 am
  
  So jealous yet so impressed! Great work lady!

Shorter Than Tabata

56 Comments

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