**DISCLAIMER** I'm by NO MEANS a fitness instructor (except for Zumba) and as with any exercise, you should consult with a physician if you think any of this will be too intense for you. However, if you have no injuries and are in relatively decent shape, you should be able to pound this routine out, NO PROBLEM!
First - The program I'm going to tell you about follows the method of TABATA. I first learned about Tabata when I attended the CanFitPro conference two years ago in Toronto, where my friend took a class with Mindy Mylrea and left said class sweating, shaking and grinning like a loon. Shortly after, I tried it at one of HER classes and been hooked every since.
Tabata is a form of the high intensity interval training method (or H.I.I.T) that can offer more health benefits than traditional cardiovascular exercise. I personally like it because it’s short, efficient and can fit in almost any fitness program. No equipment is required, no skill level is required and the whole thing takes about 25 minutes from start to finish.
Any exercise can be incorporated into the Tabata training. However the basic outline of the Tabata training method are as follows:
- One "Set" is 4 minutes long
- 20 seconds of intense training (meaning that for 20 seconds you give your ALL, whatever that means for you)
- 10 seconds of rest
- Total of 8 rounds per Tabata set
Also, I highly recommend downloading a free Tabata Timer on your phone/iPad/tablet or whatever. Trying to do it with just a timer is frustrating (especially when you have sweat dripping in your eyes). I use this one and like it very much.
Now, pick your fave, pump-up playlist, and get ready! I've done this set and it is challenging. Go at your own pace, but push yourself a little bit too. It's okay if you can't to the exercise full throttle the whole time, just keep movint!
Here we go...
(Go HERE for a picture-free version of this post!)
Warm-Up (do this twice):
25 Jumping Jacks
20 Squats (quick ones)
Set 1 (Legs & Cardio):
Remember, 20 seconds on, 10 second off per minute.
1st & 3rd Minute - FROG SQUAT
|Image from Sweat & Stamina|
|Image from Shape Magazine|
Set 2 (Legs, AGAIN):
1st and 3rd Minute -Ski Moguls
|From Shape Magazine|
Keep in mind, if this is your first time doing this workout, you may be feeling out of breath and tired at this point. If you are, don't force yourself to do the jump in the middle. You can just step back and lunge with the other leg. Whatever is most comfortable for you!
|From Women's Health Magazine|
SET 3 (Abs & Arms):
Switching it up here, I'm going to do 4 different exercises!
First Minute - Bicycle Crunch
|Women's Health Magazine|
You can do these like below or using a chair/bench or any other sturdy surface
|Click HERE for a really good tutorial|
These are BRUTAL, but they are also awesome
SET 4: Full Body
1st & 3rd Minute - Spider Man Abs
2nd & 4th minute - Cross Knee Plank
|From Glamour Magazine|
I'll admit, when I do this on my own, I'm bad and don't usually stretch & when I do, I don't really have any sequence for them, so I reccomend you head over to FitSugar for a great sequence of stretches. You can also do whatever you feel is best for you!
I hope you enjoyed this workout, I know I sure do! If you have ANY questions at all, please, please, please feel free to leave a comment below. I'd LOVE to hear from you!