Full Body Burner Workout - Tabata Style!

Grab your drink bottle, a stopwatch or timer and a towel... because you're going to sweat! This

TABATA

style workout is fast, hard and effective!

Tabata is a form of high intensity interval training (HIIT) which has specifically timed intervals, being 20 seconds of hard work with only 10 seconds rest repeated for 4 minutes.

It is a great intense form of exercise for fat loss as well as building overall fitness and toned muscle. The fast & hard bursts of work with minimal rest force your body through it's aerobic and anaerobic threshold. Essentially, it can increase your metabolism and your aerobic/anaerobic capacity, leaving you burning calories all day long once you've finished working out! (yay!)

In this workout, you'll work through 3 rounds of Tabata after a 10 minute warm up, making up a total of 22 minutes. Fast AND effective! Time poor? No excuses! Even just one 4 minute round is better than nothing and a step in the right direction.

Note that this form of exercise is not for beginners due to its high intensity nature. It's important to take into consideration that these exercises may not be suitable for everyone, so remember to see your doctor before any physical activity or attempting this specific workout.

WARM UP!

Make sure you you warm up properly for a minimum of 10 minutes. A warm up is always essential, and even more so with these high intensity workouts. So don't skip this part. 

Warm up idea's:

- Brisk walking or jogging

- Running on the spot

- Star Jumps

- High Knee's

ROUND 1!

Remember - these workouts are designed for you to WORK YOUR BUTT OFF! So don't take the 20 seconds of work slowly unless you have to due to fatigue. Do your best to go hard and fast!

Perform each exercise in order for 20 seconds, then rest for 10 seconds.

  • Mountain Climbers
  • Squat Jumps
  • Mountain Climbers
  • Squat Jumps
  • Mountain Climbers
  • Squat Jumps
  • Mountain Climbers
  • Squat Jumps

Now have a longer rest! Catch your breath and have a drink.

ROUND 2!

Again perform each exercise in order for 20 seconds, then rest for 10 seconds.

  • Ab bicycles
  • Push ups
  • Ab bicycles
  • Push ups
  • Ab bicycles
  • Push ups
  • Ab bicycles
  • Push ups

Now have a longer rest! Catch your breath and have a drink. One more round to go!

ROUND 3!

Again perform each exercise in order for 20 seconds, then rest for 10 seconds.

  • Commando's
  • Lunge jumps
  • Commando's
  • Lunge jumps
  • Commando's
  • Lunge jumps
  • Commando's
  • Lunge jumps 

 And you're done!! Time for your cool down, so go for a 5 minute slow walk or just pace around your living room. Then, have a stretch! Check my previous blog post for stretches you can do.