Tabata bodyweight workout!

Tabatas are a series of high intensity intervals. The idea behind these intervals is to push yourself as hard as you can during the work period, and then rest during the recovery period.

The workout:

Perform 8 sets of each exercise:

• Squat & alternating twisted knee up (max reps during 20 second interval)
• Push ups with alternating leg out to side (max reps during 20 second interval)
• Lunge back and front kick (Left) (max reps during 20 second interval)
• Lunge back and front kick (Right) (max reps during 20 second interval)
• Burpees (max reps during 20 second interval)

Instructions:

For this workout you will need a timer. If you have an interval timer (ideal), set it for 8 rounds of two intervals. The first interval will be set for 10 seconds and the second one for 20 seconds. If you are using just a regular kitchen timer (like I do), set it for 30 seconds*. Your goal is to push as hard as you can during each 20 second interval to complete as many reps as possible for each exercise. During the 10 seconds in between, record the number of reps completed.

*When using a regular timer, watch the timer until it gets down to 20 seconds then begin the exercise. As soon as the timer beeps, stop and start it again to count down the rest period.

Description of exercises:

SQUAT & ALTERNATING TWISTED KNEE UP

• Place feet approx. two shoulder widths apart with your toes pointing out 45 degrees
• Bend your legs until your thighs are parallel to the ground

• As you come up from the squat, transfer your weight onto one leg as you bring your other knee up to the side
• Twist your body to the same side
• Alternate knees up after each squat

PUSH UPS WITH ALTERNATING LEG OUT TO SIDE

• From a push up position, extend one leg out to the side
• Do a push up with the leg extended
• Return back to the starting position and repeat with the other leg extended

LUNGE BACK AND FRONT KICK

• Step back into a lunge position so that both your knees are bent at 90 degree angles
• As you come out of the lunge, transfer your weight onto the front leg and kick forward with the back leg (as in the pic at the top of this post)
• Return back to lunge position and repeat using the same leg for the duration of time

BURPEES

• From standing position, squat down and place hands on the ground
• Jump legs back into a push up position and do a push up
• Jump legs back in then jump up in the air